HomePopular IngredientsNuts and Seeds

Uses of Nuts and Seeds in Vegetarian Diets

Nuts and seeds are some of the most versatile and nutritious foods out there, making them a perfect addition to any vegetarian diet. Whether you're a seasoned vegetarian or just starting out, incorporating nuts and seeds into your meals can provide you with a wide range of health benefits. Not only are they packed with protein, fiber, and healthy fats, but they're also rich in essential vitamins and minerals that your body needs to function optimally. From almonds, walnuts, and cashews to chia seeds, pumpkin seeds, and flaxseeds, there are countless types of nuts and seeds that can be used in a variety of dishes. In this article, we'll explore the many uses of nuts and seeds in vegetarian diets, from adding crunch to salads and smoothies to making delicious nut-based sauces and spreads. Get ready to discover new ways to incorporate these nutritious and delicious foods into your daily meals!

Nutritional benefits of nuts and seeds

Nuts and seeds are packed with nutrients that are essential for our bodies to function properly. They contain protein, fiber, healthy fats, and a variety of vitamins and minerals that can help to prevent disease, boost our energy levels, and improve our overall health. Here are some of the key nutritional benefits of nuts and seeds:

Protein

Nuts and seeds are a great source of plant-based protein, which is essential for building and repairing tissues in our bodies. They contain all of the essential amino acids that our bodies need to function properly, making them a nutritious and convenient source of protein for vegetarians and vegans.

Fiber

Nuts and seeds are also rich in fiber, which is important for digestion and maintaining healthy cholesterol levels. Fiber can help to regulate blood sugar levels, promote feelings of fullness, and prevent constipation.

Healthy Fats

Many nuts and seeds are high in healthy fats, such as monounsaturated and polyunsaturated fats, which can help to lower our risk of heart disease and stroke. These fats can also help to improve brain function, reduce inflammation in the body, and support healthy skin and hair.

Vitamins and Minerals

Nuts and seeds are also rich in essential vitamins and minerals, such as vitamin E, magnesium, and zinc. These nutrients are important for supporting our immune system, promoting healthy bones and teeth, and maintaining healthy skin and hair.

Different types of nuts and seeds and their benefits

There are many different types of nuts and seeds, each with their unique flavor and nutritional benefits. Here are some of the most popular types of nuts and seeds and the benefits they offer:

Almonds

Almonds are one of the most popular nuts, and for a good reason. They're rich in healthy fats, protein, fiber, and vitamin E, making them a nutritious and satisfying snack. Almonds are also a great source of magnesium, which is important for bone health and energy production.

Walnuts

Walnuts are another popular nut that's packed with nutrition. They're high in omega-3 fatty acids, which are essential for brain health and reducing inflammation in the body. Walnuts are also a good source of protein and fiber, making them a great addition to salads and baked goods.

Cashews

Cashews are a creamy and delicious nut that's high in healthy fats, protein, and fiber. They're also a good source of magnesium, which is important for bone health and energy production. Cashews are a great nut to use in cooking and baking, as they have a mild flavor that pairs well with a variety of dishes.

Chia Seeds

Chia seeds have gained popularity in recent years due to their high fiber and omega-3 content. They're also a good source of protein and calcium, making them a nutritious addition to smoothies and oatmeal. Chia seeds can also be used as a vegan egg substitute in baking.

Pumpkin Seeds

Pumpkin seeds are a delicious and nutritious snack that's high in protein, fiber, and healthy fats. They're also a good source of magnesium, zinc, and iron, making them a great choice for vegetarians and vegans. Pumpkin seeds can be roasted and added to salads, soups, and baked goods for a crunchy and nutritious boost.

Flaxseeds

Flaxseeds are another seed that's high in fiber and omega-3 fatty acids. They're also a good source of protein and lignans, which can help to reduce the risk of breast cancer. Flaxseeds can be ground and added to smoothies, oatmeal, and baked goods for a nutritious boost.

Conclusion

Incorporating nuts and seeds into your vegetarian diet is an easy way to boost your nutrition and add flavor and texture to your meals. Whether you're snacking on almonds, adding chia seeds to your smoothies, or using cashews to make a creamy sauce, there are countless ways to incorporate these nutritious foods into your daily meals. So go ahead and experiment with different types of nuts and seeds and discover new ways to make your vegetarian meals even more delicious and nutritious!

Vegetarian Nuts and Seeds Meal Ideas
Citrus-Marinated Chicken

Citrus-Marinated Chicken might be just the main course you are searching for. This recipe serves 6 and costs $1.99 per serving. One portion of this dish contains approximately 37g of protein, 9g of fat, and a total of 256 calories. 1 person has made this recipe and would make it again. This recipe from Taste of Home requires canolan oil, salt, chicken breast halves, and ground ginger. From preparation to the plate, this recipe takes roughly 20 minutes. It is a good option if you're following a gluten free, dairy free, and whole 30 diet. Taking all factors into account, this recipe earns a spoonacular score of 62%, which is good. Users who liked this recipe also liked Citrus Chicken With Apricot, Peanuts & Mint, Honey Citrus Chicken, and Asian Marinated Chicken Thighs.

Chocolate Peanut Butter Parfaits

The recipe Chocolate Peanut Butter Parfaits could satisfy your Southern craving in around 20 minutes. For 26 cents per serving, this recipe covers 3% of your daily requirements of vitamins and minerals. This recipe serves 6. One portion of this dish contains around 3g of protein, 7g of fat, and a total of 115 calories. A mixture of whipped topping, chocolate fudge pudding mix, peanuts, and a handful of other ingredients are all it takes to make this recipe so delicious. 1 person has tried and liked this recipe. It is brought to you by Taste of Home. It is a good option if you're following a gluten free diet. Overall, this recipe earns a not so spectacular spoonacular score of 28%. If you like this recipe, you might also like recipes such as Individual Tiramisu Parfaits, Peanut Butter Filled Chocolate Cupcakes with Chocolate Ganache Frosting, and Banana Chocolate Chip Cake With Peanut Butter Frosting - gluten free, dairy free, soy free.

Hot Beef and Hazelnut Salad

Hot Beef and Hazelnut Salad requires around 20 minutes from start to finish. One serving contains 295 calories, 29g of protein, and 16g of fat. For $3.51 per serving, you get a main course that serves 4. 1 person were glad they tried this recipe. It is a good option if you're following a gluten free and dairy free diet. If you have water, hazelnuts, cider vinegar, and a few other ingredients on hand, you can make it. It is brought to you by Taste of Home. Overall, this recipe earns a solid spoonacular score of 71%. Users who liked this recipe also liked Oreo Hazelnut and Banana Cheesecake, Buttery Hazelnut Shortbreads, and Chocolate Hazelnut Banana Cupcakes with Marshmallow Frosting.

Cherry Pineapple Cabana Dump Cake

Cherry Pineapple Cabana Dump Cake might be just the dessert you are searching for. One portion of this dish contains about 4g of protein, 31g of fat, and a total of 519 calories. This recipe serves 12 and costs $1.1 per serving. 21 person were glad they tried this recipe. This recipe from Allrecipes requires macadamia nuts, pineapple, cake mix, and coconut. It is a good option if you're following a dairy free diet. From preparation to the plate, this recipe takes about 50 minutes. Overall, this recipe earns a rather bad spoonacular score of 38%. Similar recipes are Dump Cake, Easy Strawberry Dump Cake, and Grilled Salmon With Cherry, Pineapple, Mango Salsa.

Hazelnut Vegetable Salad

Need a gluten free, dairy free, paleolithic, and lacto ovo vegetarian hor d'oeuvre? Hazelnut Vegetable Salad could be an awesome recipe to try. This recipe makes 4 servings with 203 calories, 5g of protein, and 17g of fat each. For $1.16 per serving, this recipe covers 13% of your daily requirements of vitamins and minerals. 1 person has made this recipe and would make it again. From preparation to the plate, this recipe takes about 25 minutes. It is brought to you by Taste of Home. A mixture of cider vinegar, hazelnuts, honey, and a handful of other ingredients are all it takes to make this recipe so flavorful. Taking all factors into account, this recipe earns a spoonacular score of 81%, which is tremendous. Similar recipes are Buttery Hazelnut Shortbreads, Chocolate Hazelnut Banana Cupcakes with Marshmallow Frosting, and Chocolate Hazelnut Mousse.

Maple-Pecan Brussels Sprouts

If you have approximately 20 minutes to spend in the kitchen, Maple-Pecan Brussels Sprouts might be an awesome gluten free, lacto ovo vegetarian, and primal recipe to try. For $1.17 per serving, this recipe covers 17% of your daily requirements of vitamins and minerals. One serving contains 170 calories, 5g of protein, and 13g of fat. This recipe serves 4. Only a few people really liked this side dish. If you have brussels sprouts, salt, maple syrup, and a few other ingredients on hand, you can make it. 1 person has tried and liked this recipe. It is brought to you by Taste of Home. Overall, this recipe earns a solid spoonacular score of 59%. Bacon Brussels Sprouts With Chanterelle Mushrooms, Brussels Sprouts In Honey Butter With Chili Flakes, and Brussels Sprouts Lardons With Cherries and Walnuts are very similar to this recipe.

Chicken Bulgur Skillet

The recipe Chicken Bulgur Skillet can be made in about 45 minutes. This recipe makes 4 servings with 441 calories, 35g of protein, and 11g of fat each. For $2.0 per serving, this recipe covers 31% of your daily requirements of vitamins and minerals. Only a few people really liked this main course. This recipe is liked by 1 foodies and cooks. If you have salt, caraway seeds, walnuts, and a few other ingredients on hand, you can make it. It is a good option if you're following a dairy free diet. It is brought to you by Taste of Home. With a spoonacular score of 80%, this dish is solid. Users who liked this recipe also liked Bulgur Pilaf With Green Lentils, Served With Caramelized Onions -Mercimekli Bulgur Pilavi, Bulgur Wheat Salad, and Spinach, Sultanan and Bulgur Wheat Borek's.

Fast Lemony Brussels Sprouts

The recipe Fast Lemony Brussels Sprouts can be made in around 15 minutes. This gluten free, lacto ovo vegetarian, and primal recipe serves 4 and costs $1.05 per serving. One portion of this dish contains around 5g of protein, 9g of fat, and a total of 135 calories. This recipe from Taste of Home requires almonds, lemon peel, butter, and salt. It works well as an affordable side dish. 1 person were glad they tried this recipe. Overall, this recipe earns a solid spoonacular score of 64%. Similar recipes include Bacon Brussels Sprouts With Chanterelle Mushrooms, Brussels Sprouts In Honey Butter With Chili Flakes, and Brussels Sprouts Lardons With Cherries and Walnuts.

Greek Pasta Salad with Shrimp, Tomatoes, Zucchini, Peppers, and Feta

Greek Pasta Salad with Shrimp, Tomatoes, Zucchini, Peppers, and Fetan is a Mediterranean recipe that serves 6. For $3.65 per serving, this recipe covers 25% of your daily requirements of vitamins and minerals. One serving contains 561 calories, 31g of protein, and 20g of fat. It works best as a main course, and is done in about 52 minutes. It is a good option if you're following a pescatarian diet. It is brought to you by Allrecipes. 144 people have made this recipe and would make it again. If you have pasta salad, cherry tomatoes, olive oil, and a few other ingredients on hand, you can make it. With a spoonacular score of 80%, this dish is outstanding. Users who liked this recipe also liked Chicken With Tomatoes, Peppers, and Feta, Shrimp With Tomatoes, Feta, and Pine Nuts, and Roasted red peppers and tomatoes salad.

Most Spectacular Strawberry Pie

Most Spectacular Strawberry Pie is a lacto ovo vegetarian recipe with 8 servings. One portion of this dish contains approximately 1g of protein, 3g of fat, and a total of 216 calories. For 93 cents per serving, this recipe covers 5% of your daily requirements of vitamins and minerals. It can be enjoyed any time, but it is especially good for Mother's Day. It works best as a dessert, and is done in approximately 1 hour. This recipe from Allrecipes has 41 fans. If you have almond extract, strawberries, cornstarch, and a few other ingredients on hand, you can make it. Taking all factors into account, this recipe earns a spoonacular score of 32%, which is not so amazing. If you like this recipe, take a look at these similar recipes: Fresh Strawberry Baked Mini Donuts with Strawberry-Lime Glaze, Strawberry Shortcake w. Mini Strawberry PopTarts, and Thirst-Quenching Strawberry Cocktail & Virgin Strawberry Mojito.

Videos for Making Different Vegetarian Nuts and Seeds Style Dishes
The Famous Roasted Nut Carts of New York City | Street Food IconsWith over 60 vendors throughout Manhattan, the Nuts 4 Nuts carts are a New York City street food staple. Co-owner Alejandro ...
Why Cashew Nuts Are So Expensive | So ExpensiveOne kilogram of cashews can cost $10 wholesale — over seven times as much as peanuts. And in the US, retail prices for raw ...
🔴BEWARE! If You Are Eating Nuts In a Wrong Way, It Can Cause Health Problems | Sadhgurusadhguru shows the correct way of eating nuts, if nuts are not eaten properly it can cause various type of health issues like ...
NUTS! My recommended nut trees for a cold hardy permaculture food forestNut trees I'm growing: - Hazelnuts - Filberts - Hazelberts - Walnut (black, Carpathian) - Butternut - Buartnut - Hickory - Cold hardy ...
Tips and Tricks for Vegetarian Nuts and Seeds Meals
Additional Menu Ideas Related to Vegetarian Nuts and Seeds Food