Protein is an important part of a balanced diet, but although most people are aware that meats, cheeses, and other foods provide some protein. Many people aren’t aware that veggies are among the finest sources. Let’s explore some vegetables with high protein.

These vegetables, in addition to being less expensive, are often high in other vitamins that certain other foods may lack. Although lack of protein is not a major issue in first-world countries, it can still pose a problem in some parts of the world. See Lack of Protein Symptoms.

For such an average sedentary male, the Recommended Dietary Requirement for protein is fifty-six grams per day, and for the average woman, it is forty-six grams per day. Here are some famous vegetables: 

Edamame:

Edamame is one of the most popular sources of protein in Asia, and it has also become increasingly popular in the West as well. Not only does it taste great, but this type of soybean has plenty of other health benefits, including:

  • It contains 8 essential amino acids
  • Boost your immune system
  • risk of heart disease
  • Has anti-inflammatory properties
  • Improves digestion
  • Rich in antioxidants that help fight free radicles
  • Fights cancer

Edamame is delightful to eat as a snack or tossed into soups or veggie stir-fries. Also, there are endless possibilities, such as pureeing the peas into a sauce.

1 cup of cooked edamame – 17 grams of protein.

Lentils:

Lentils are an excellent source of fiber, which can help maintain healthy digestion by promoting regularity and helping to curb appetite. In addition to fiber, lentils are also a good source of potassium. This mineral is important for maintaining blood pressure and heart health and providing energy throughout the day. One cup of cooked lentils contains about 20% of the recommended daily intake of potassium.

Protein is another important nutrient found in lentils. Lentils are also a good source of iron, which can help support energy production throughout the day and improve cognitive function and blood cell health.

Besides its health benefits, lentils are pretty easy to prepare. Lentil stew or Lentil Curry are great examples that can be made quickly because they don’t need to be soaked. 

1 cup of cooked lentils – 18 grams of protein

Black Beans:

Black beans are a great source of protein, fiber, and other nutrients. They’re also a good source of magnesium, potassium, and folate. In addition to being high in protein, black beans are also a good source of dietary fiber and iron.

You can eat lentils on their own, although they are extremely easy to incorporate into practically any cuisine, especially Black Bean Butternut Squash Stew and stir-fries.

1 cup of cooked black beans – 15.2 grams of protein

Lima Beans:

Lima beans are one of the most affordable and widely available legumes on the market, so they’re a great choice if you’re looking to add more protein to your diet or just trying to incorporate more vegetables into your everyday meals.

They can be used in a variety of recipes, including soups and stews, as well as salads and side dishes. Here are five recipes that showcase the versatility of this delicious bean.

1 cup of lima beans – 14.6 grams of protein

Chickpeas:

Chickpeas are a nutrient-rich food that can be used in a variety of dishes. They are a good source of protein and fiber, which can help to keep you feeling fuller longer. Chickpeas are also a good source of antioxidants, which can help protect your cells from damage.

To prepare chickpeas, you will need to wash them well and soak them in water for at least six hours or overnight before boiling them.

Once they are cooked, you can either eat them straight from the pan or use them in recipes. Chickpeas can be transformed into virtually anything from Chickpea Stew,  Baked Falafel to crispy baked nibbles. They’re particularly tasty when eaten whole, in soups, Chickpea Tacos, Chickpea Burger, and even Chickpea Pancakes.

1 cup of cooked chickpeas – 14.5 grams of protein

Mung Beans:

Mung bean protein is a healthy alternative for vegetarians. In addition to being a good source of plant-based proteins, mung beans are also high in the amino acid lysine. Lysine is important for building muscle and can help to prevent illness. So, if you want to drop pounds and get healthier, mung bean protein is a great way to start.

L-Arginine: is another amino acid that can be found in mung beans. L-Arginine is an essential amino acid that helps repair damaged muscles. It also helps the body produce nitric oxide, which relaxes muscles and brings blood flow back to the muscle cells. L-Arginine also supports healthy blood pressure levels, which can help keep your heart and arteries healthy.

So, when you’re looking for a vegan or vegetarian protein source with tons of vitamins, minerals, and protein? You can add them to your next stew, soup, or salad. Put them in a vegetable bowl with other plant-based proteins, such as broccoli and nuts, for a more filling dinner.

1 cup of cooked mung beans – 14.1 grams of protein

Refried Beans:

Refried blacks and pinto beans are delicious in tacos and burritos, as well as consuming them on their own. “If you are moving the family to even more tree sources of protein.

1 cup of refried beans – 13 grams of protein

Fava Beans:

Fava beans also called wide beans, ought to be a bigger part of our diets because they’re great in soups, bean salads, and sometimes even dips like hummus, and they’re high in protein. These beans, like some other legumes, are high in filling protein, so you will feel full after eating them.

1 cup of cooked fava beans – 13 grams of protein

Soybeans Sprouts:

Soybean sprouts offer crispness and protein to dishes, whether it is on the topping of Korean bibimbap or in sauteed veggies. The vegetables are also a good source of fiber, so kids won’t get hungry between those meals or just after dinner. If you’ve had your fill of beans, sprouts are a great way to change things up without compromising protein.

1 cup of cooked soybean sprouts – 9 grams of protein

Peanuts:

Peanuts are beans, which means they are a type of vegetable. A 1-ounce portion has approximately eight grams of protein, making it an excellent pre-or post-workout snack. Beans are also simple to incorporate into surprising meals, such as protein-rich pancakes and tacos. Peanut recipes, African Peanut Soup, Jamaican Peanut Drops, Peanut Punch, and Peanut Noodle Recipe.

1 cup of cooked peanuts – 8.5 grams of protein

Quinoa:

If you’re looking for a versatile, nutrient-rich grain, quinoa may be the perfect fit for you. Quinoa is a complete protein, containing all nine essential amino acids. It’s also high in fiber and contains almost no calories, making it a healthy option for those watching their weight.

Quinoa is also an excellent source of magnesium, potassium, and fiber.
Whether you’re cooking it up as a side dish or using it to add extra nutrients to your breakfast routine, quinoa is sure to be a hit with food lovers everywhere.

See How To Cook Quinoa, Quinoa makes a great high protein substitute for rice dishes. Quinoa recipes, Curry Quinoa Broccoli, Mexican-Style Quinoa Casserole, and Simple Quinoa Salad.

1 cup quinoa – 8.14 grams of protein

Almonds:

Almonds are one of the most nutritious nuts, they are packed with protein, Vitamin E, healthy fats, and fiber. Whether you use whole almonds, Almond Flour, Almond Milk, you will enjoy its flavor and health benefits. Almond recipes, Almond Flour Cranberry Cookies, Gluten-Free Vegan Orange Almond Cake, and Almond Flour Pie Crust.

1/4 cup almonds – 7 grams of protein

Wild Rice:

Wild rice is an aquatic grain that is longer than regular rice, it contains more protein and 3 times more fiber than regular rice.  you can use it in raw rice-specific dishes as well as any others that incorporate the grain, making it incredibly simple to boost the protein in just about any rice-based meal.

1 cup cooked wild rice – 6 grams of protein

Spinach:

Spinach provides excellent nutrient benefits, and the potential health benefits of leafy greens are extensive.  The leafy green is packed with protein, folic acid, iron, fibers, and vitamins K and C, among other nutrients. It is also simple to toss into pasta, smoothies, bowls, and salads. Spinach recipes, Spinach Artichoke Potato Salad, Vegan Spinach SoupSpinach Rice.

1 cup spinach – 5.35 grams of protein

Chia:

These nutty seeds are an amazing powerhouse of nutrients, from omega 3 fatty acids, high fiber content, and protein. Add soaked chia seeds to your breakfast and experience how they keep you full for longer. Make sure to stay hydrated throughout the day. Chia recipes, Mango Chia Pudding, Strawberry Chia Jam, Coconut Chia Dressing.

1 cup chia seeds – 4. 7 grams of protein

Corn:

Unlike potatoes, corn is sometimes categorized as “plants with really no redeeming features,” but it is worth including in the next meal, either whole or processed because it is a good source of fiber, folate, vitamin C, and magnesium. Corn recipes, Mexican Steet Corn, Cornmeal Pudding, Hot Water Cornbread, Gluten-Free Vegan Cornbread. 

1 cup corn – 4.3 grams of protein

Artichokes:

Artichokes aren’t simply for dips anymore. To be clear, they’re also fantastic in Dips. The low-calorie, nutritionally veggies are great in sheets pan dinners, grilled sides, and on tops of pizzas, where they have been hidden in plain view all this long. Artichoke recipes, Artichoke Hummus, and Quinoa Salad With Artichokes.

1 cup artichokes – 4.2 grams of protein

Avocado:

One of the most popular fruit/vegetable, avocados creamy, buttery flesh provides lots of antioxidants and heart-healthy fats. Avocados are enjoyed as a butter substitute for plant-based eaters. Serve avocado in salads, on toasts for an amazing treat. Avocado recipes, Avocado Milk, Vegan Avocado Crema, Tofu Steaks With Avocado Chimichurri.

1 cup avocado – 4.02 grams of protein

Brussel Sprouts:

These tiny green vegetables have traditionally had a bad image, but if you know how to prepare them, they can be tasty and nutritious powerhouses. Brussels sprouts are high in nutrients and vitamin K, in form of protein. Maple Roasted Brussels Sprouts And Sweet Potatoes, Air Fryer Roasted Brussels Sprouts, Roasted Brussels Sprouts On Stalk. 

1 cup Brussel’s sprouts – 3 grams of protein

Asparagus:

Asparagus is a protein-rich vegetable that is packed with nutrition. It’s the foundation of innumerable plant-based meals, whether Roasted, Baked, or sauteed with garlic. It is also high in folate, as well as vitamins C, A, and K. Asparagus recipes, Air Fryer Asparagus, Vegan Asparagus Casserole.

1 cup of cooked asparagus – 2.9 grams of protein

Snow Peas:

Snow peas are high in protein either raw or fried, making them an excellent addition to stir-fried dishes that could use a clean, plant-based boost. With each dish, you will also get a healthy amount of dietary fiber and vitamin C.

1 cup snow peas – 2.7 grams of protein

Broccoli:

Broccoli isn’t just a terrific source of dietary fiber; it is also a surprisingly good way to meet the daily protein requirement. You also can’t go wrong with a vegetable that has been linked to cancer-fighting abilities. We like it in a stir fry, but it can also be steamed, baked, or pureed with almost anything. Broccoli recipes, Air Fryer Frozen Broccoli, Broccoli Florets. Vegan Brocolli Rice Casserole.

1 cup broccoli  – 2. 57 grams of protein

Red Potatoes:

Red potatoes contain protein; however,  they also have a lot of dietary fiber and vitamin B6, which helps with protein digestion. These potatoes, whether baked, fried, or roasted with other vegetables, are very delicious and nutritious. Red potato recipe,  Red Skinned Mashed Potatoes.

1 cup cooked potatoes – 2.4 grams of protein

Sweet Potatoes:

Sweet potatoes, while not as protein-dense as their siblings, are nevertheless excellent providers of the vitamin, and they go well with almost any meal, from morning smoothies to gut-friendly meals. Beta-carotene, found in vegetables, improves healthy eyesight, skin, and immune functions. Sweet potato recipes, Air Fryer Baked Sweet Potato, Jamaican Vegan Sweet Potato, and Sweet Potato Pie.

1 cup cooked sweet potatoes – 2.1 grams of protein

 

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