Eating a plant-based diet can provide numerous health benefits, and one concern often shared by those considering this lifestyle is whether they will be able to meet their protein needs.
While animal products are typically high in protein, there are plenty of vegetables that can also pack a protein punch. Here are 20 high protein vegetables that can help you meet your dietary needs:.
1. Edamame
Edamame, or young soybeans, are a complete protein source, meaning they contain all the essential amino acids your body needs. One cup of cooked edamame provides around 17 grams of protein along with other important nutrients like fiber and iron.
2. Lentils
Lentils are a versatile legume that not only offer around 18 grams of protein per cooked cup but also provide a good amount of dietary fiber. They are also rich in iron, folate, and other essential nutrients.
3. Chickpeas
Chickpeas, also known as garbanzo beans, are another great plant-based protein source. One cup of cooked chickpeas contains approximately 15 grams of protein and is also a good source of fiber, manganese, and folate.
4. Quinoa
Quinoa is often referred to as a pseudo-cereal because it is cooked and consumed like a grain but is actually a seed. It is a complete protein, just like edamame, providing all essential amino acids.
One cooked cup of quinoa offers about 8 grams of protein, along with other essential nutrients like fiber, magnesium, and iron.
5. Spinach
Spinach is not only rich in iron and other nutrients but also surprisingly high in protein. One cup of cooked spinach provides approximately 5 grams of protein. It is a versatile vegetable that can be included in salads, smoothies, stir-fries, and more.
6. Brussels Sprouts
Brussels sprouts are not only delicious but also a good source of protein. One cup of cooked Brussels sprouts contains around 4 grams of protein, as well as fiber, vitamins C and K, and other important nutrients.
7. Broccoli
Broccoli may be known for its high vitamin C content, but it also offers a decent amount of protein. One cup of cooked broccoli provides about 4 grams of protein along with other valuable nutrients like fiber and vitamins A and K.
8. Asparagus
Asparagus is a nutritious vegetable that is low in calories but high in protein. One cup of cooked asparagus contains approximately 4 grams of protein, making it a great addition to your plant-based meals.
9. Peas
Peas, whether fresh or frozen, are an excellent source of plant-based protein. One cup of cooked peas provides around 9 grams of protein, along with other important nutrients like fiber, vitamins A and C, and iron.
10. Artichokes
Artichokes are not only packed with fiber but also offer a moderate amount of protein. One medium-sized artichoke provides around 4 grams of protein, making it a valuable addition to a plant-based diet.
11. Kale
Kale has gained popularity for its various health benefits, and its protein content is another reason to include it in your plant-based meals.
One cup of cooked kale offers approximately 3 grams of protein, along with other essential nutrients like vitamins A, C, and K.
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12. Green Peppers
Green peppers are a flavorful vegetable that can add a good amount of protein to your diet. One cup of cooked green peppers provides around 3 grams of protein and is also a great source of vitamins A and C.
13. Cauliflower
Cauliflower is a versatile vegetable that can be used in various recipes and provides a decent amount of protein.
One cup of cooked cauliflower offers approximately 3 grams of protein, along with other important nutrients like fiber and vitamins C and K.
14. Sweet Corn
Sweet corn is not only a delicious vegetable but also a surprising source of protein. One cup of cooked sweet corn provides about 5 grams of protein, making it a great addition to your plant-based meals.
15. Mushrooms
Mushrooms may not be the first vegetable that comes to mind when you think of protein, but they can provide a decent amount.
One cup of cooked mushrooms offers around 3 grams of protein, along with other essential nutrients like B vitamins and minerals.
16. Swiss Chard
Swiss chard is a leafy green vegetable that not only adds vibrant color to your meals but also provides valuable nutrients, including protein.
One cup of cooked Swiss chard contains approximately 3 grams of protein, as well as fiber, vitamins A and C, and other important minerals.
17. Green Beans
Green beans are a tasty and crunchy vegetable that can contribute to your protein intake. One cup of cooked green beans provides around 2 grams of protein, along with other essential nutrients like fiber, vitamins A and C, and potassium.
18. Zucchini
Zucchini is a versatile vegetable that can be used in various dishes and contains a small but significant amount of protein. One cup of cooked zucchini offers approximately 2 grams of protein, making it a nutritious addition to your plant-based diet.
19. Beet Greens
When you buy beets, don’t toss away the greens! Beet greens are highly nutritious and contain a decent amount of protein. One cup of cooked beet greens provides about 3 grams of protein, along with valuable vitamins and minerals.
20. Cabbage
Cabbage is a cruciferous vegetable that can be enjoyed raw in salads or cooked in various dishes. One cup of cooked cabbage offers approximately 2 grams of protein, as well as essential nutrients like vitamins C and K and fiber.
Incorporating these high protein vegetables into your plant-based diet can help ensure you are meeting your protein needs in a healthy and sustainable way.
Whether you are a vegan, vegetarian, or simply looking to add more plant-based food to your diet, these protein-packed vegetables offer a wide range of nutritional benefits.
