If you are going vegan or if you are vegetarian by choice or due to some health issues, there is one very common question that must have peeped into your mind. And that is how to meet your daily protein need? Right? We hear you. And that is why today we are gonna be talking about a few high protein vegetables that will match up to the amount of protein that your body requires. Now, we all are aware of the fact that protein is really necessary for our bodily organs to work properly. And protein also helps us to build muscle mass and maintain that. Anyone who is on a weight-loss mission also must swear by a protein-rich diet. But we often think that animal protein is the only source of protein. But a vegetarian diet can also be very healthy and even if you are not willing to eat meat, you can get your daily dose of protein from these high protein vegetables. Let’s check out which they are.
Protein-packed steak is not the only thing that will help you build your muscle and tone your belly. You can switch to a vegetarian or vegan diet and still can acquire protein. Obviously, if you compare the protein content between lean meat and a cup of veggies, lean meat will win the race, but then veggies are rich in fiber, vitamins, and other minerals. Moreover, the protein content of a vegetable changes according to the way you wish to cook them. So if you are a vegetarian or vegan and want to know about some excellent high protein vegetables, below is a list that you might find helpful.
High Protein Vegetables That You Must Add To Your Diet:
Protein Content: Edamame contains about 12% protein. From a cup full of edamame, you get 18.46 grams of protein.
Although its protein content is not as high as the animal protein, they pack a punch too. For a plant-based food, the amount of protein edamame contains is quite decent. And unlike most of the plant proteins, this veggie gives your body all the essential amino acids that the body requires. This vegetable is also low in carbs and can be a healthy addition to your vegetarian diet. If you are allergic to soy-based foods, stay away from edamame.
Protein Content: 1 cup of the cooked black bean contains 16 grams of protein.
One of the most versatile veggies out there, black beans can be absolutely amazing to make a meal with. And they will also taste awesome when added to soups and salads. Other than protein, black beans also contain antioxidants, fiber, and carbs and they are very nutritious. They are filling, helpful for weight loss, and are one of the best high protein vegetables. Here you should know that according to USDA, beans are part of both the protein food group and vegetable group.
Protein Content: From a cup of boiled green peas, you get about 8.60 grams of protein.
Though they are members of the legume family, we eat them as high protein vegetables, right? Eat them raw, add them to your salad, sautee some peas with other veggies, make a pea fried rice or make them a part of other pea preparations, they taste delicious each and every way. Apart from being a great source of plant protein, green peas are also rich in vitamins A, C, E, zinc, and antioxidants, and they help in regulating blood sugar, provide us with high energy, boost liver function, and also are claimed to prevent stomach cancer.
Protein Content: 1 cup of cooked spinach gives you about 5.35 grams of protein.
Spinach is nutrient-dense and is one of the high fiber vegetables with many amazing health benefits. Remember Popeye! Now we know why he was so powerful with those muscles! Jokes apart, cooked spinach can really give you a healthy boost of protein and in addition to that, they are good for skin, hair, and bones too. A vegetable that is versatile enough to add to many dishes, spinach is good for the heart, blood sugar and also it aids in good digestion.
Protein Content: 1 cup of cooked broccoli gives you 3.7 grams of protein.
From lowering down the chance of heart diseases to playing an important role to help you build strong bones, there are unending health benefits of broccoli. This high protein vegetable will fill you up fast and it is rich in antioxidants, folic acid, vitamin C, iron, zinc, fiber, and calcium too. The boost of protein can only be achieved when you eat it cooked. Raw broccolis do not have that much protein.
Protein Content: 1 cup of cooked brussels sprouts provides you with 5.64 grams of protein.
They taste delicious when roasted or added to a salad and are one of the best high protein vegetables. A great source of potassium, vitamin K, A, and fiber, these cruciferous vegetables are helpful in maintaining a good blood sugar level and may also reduce inflammation. Brussels sprouts are also claimed to protect against cancer.
Protein Content: 1 cup of boiled asparagus provides you with 4,32 grams of protein.
In addition to being one of the best high protein vegetables, eating asparagus also has a whole lot of health benefits. Loaded with vitamins, minerals, and fibers, asparagus also helps you to lose some weight as it is very low in calorie content. It is good for your digestive health, it helps in lowering blood pressure levels, and asparagus is one of the best immune-boosting vegetables too. Good for pregnant ladies and also a sex hormone stimulating veggie, asparagus is one of the healthiest food to add to your diet.
protein Content: From 1 medium baked potato, you get about 4.55 grams of protein.
Potatoes are a good source of vitamins and carbs and are one of the best high protein vegetables. Compared to many other vegetables and animal protein sources, potatoes might have a small amount of protein but the protein that it contains is of higher quality as it contains most of the amino acids our body needs. Potato’s protein is greater in quality than that of many legumes and soybeans. Coming to the health benefits it offers, it helps in supporting the immune system, is good for lowering blood pressure, and also is full of antioxidants.
So add these high protein vegetables to your diet and enjoy different vegan and vegetarian recipes that are full of health benefits.