11 Vegetables that Hold a Protein Punch

Virtually all food contains a certain degree of protein. An exception to this rule applies to high refined sources like oils, alcohol, and sugar.

Pea pods

Certain plant-based food sources like seeds, nuts, grains, and beans are high in protein and contain more than a similar sized serving of meat. Some vegetables are loaded with protein, nutrients, and fiber.

Below are eleven of the vegetables high in protein:

1 – Artichokes

A fiber-filled artichoke (medium) has 7.2 grams of fiber, 64 calories, 4 grams of protein, and zero dietary fat. Artichokes are also great for providing a healthy intake of magnesium, vitamin C, potassium, and iron. Eat artichokes with a Mediterranean dish, pasta, or salad.

2 – Baked Potatoes

A single baked potato (medium) contains about 3.2 grams of protein. A baked potato with non-fat Greek yogurt can help to double the intake of protein. Also, a baked potato with skin still in place is high in potassium and fiber.

3 – Broccoli

Every cup of broccoli (cooked) includes about 4 grams of protein. Broccoli florets are easily added to casseroles and stir-fries. Alternatively, eat broccoli florets with a dip like hummus to up the typical intake of plant protein.

4 – Brussels sprouts

Brussels sprouts are loaded with nutrients. A ½ cup of sprouts contains 110 mg of vitamin K, 246 mg of potassium, and 2 grams of protein.

5 – Corn (on or off the cob)

Corn is quite surprisingly healthy and includes one of the highest concentrations of antioxidants in vegetables. A single cup of corn (cooked) includes 5.6 grams of protein. Add the corn to a cold bean salad, burritos, salsa, or eat straight off the cob.

6 – Edamame

A ½ cup serving of seasoned Edamame contains about 6 to 11 grams of protein – although the specific amount usually relates to the brand. Edamame has a taste that is slightly sweeter than everyday soybeans. They are sold frozen or fresh and come shelled or in the pod. Simply brush the beans with olive oil and seasoning and enjoy as an appetizer or light snack.

7 – Kale

A leafy green vegetable like the nutrition-packed kale is complete with must-have vitamins (A, C & K) and minerals (phosphorus, manganese, iron, potassium, and copper). A 1 cup serving of kale contains 2.4 grams of protein and 42 calories.

8 – Legumes

The legume family of high-protein vegetables includes plenty of choices, including soybeans, great northern beans, kidney beans, fava beans, lima beans, adzuki beans, and black beans. A half-cup serving of black beans (cooked) offers 7.3 grams of protein, while a similar serving of soybeans can provide15.2 grams of protein.

9 – Lentils

Lentils loaded with protein and include 9.2 grams per ½ cup. Eat lentils by mixing with a brown rice, bulgur, quinoa, or similar high-protein grain. Also, lentils are great with stews and soups.

10 – Peas

Peas are rated one of the most attractive choices of protein in vegetables. A 1 cup serving of peas includes 8 grams of protein. Also, peas are loaded with fiber and easily consumed (fresh or frozen) in salads, casseroles, side dishes, stews, and soups,

11 – Spinach

A single cup of spinach (cooked) includes 5.2 grams of protein. Get a nutritional boost by adding fresh spinach to a sandwich.

Plant-based protein

Other options to up the protein intake includes the plant-based sources like hemp, flex seeds, nut butters and nuts, soy yogurt and tofu, and soy milk. Grains like quinoa, whole oats, pastas, and whole-grain breads are a further healthy option to increase the protein in the diet.

Quinoa

Quinoa is protein-rich and includes 8 grams per cup. This seed also benefits the body by including all nine of the essential amino acids needed for repair and growth. Plus, it is highly versatile. Add the seeds to a refreshing salad, serve with fruit and brown sugar to create a breakfast cereal, or include with vegetarian chili or soup on a cold winter night.

Beans

Heirloom, pinto, white, and black are just a few of the varieties of beans. A common quality of these beans is the high amount of protein. For example, a 2 cup serving of kidney beans includes 24 grams of protein. Whether dried or canned, beans are certain to offer a variety of nutritional benefits.

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