Many experts agree that a well-planned and a healthy diet can provide you with all the nutrients you need. That said, certain plant foods contain significantly more protein than others. And higher-protein diets can promote muscle strength, satiety and weight loss. Here are 10 vegetables that contain a high amount of protein per serving.
1. Peas
Not only are peas one of favorite kitchen additions of many people, but they are an excellent source of protein. Peas can be enjoyed fresh or frozen and have some of the highest protein available of any vegetable. So, next time you are looking for a little protein boost, remember to add in a handful of peas to your meal.
2. Soybeans
With more protein than any other bean variety, cooked soybeans have about 28 grams per cup. For example, that is roughly the amount of protein that can be found in 150 grams of chicken. Moreover, soybeans are one of only two complete plant proteins, the other one being quinoa.
3. Watercress
Watercress is a cruciferous plant that grows in water and has high protein content. One cup (34 grams) of watercress contains 0.8 grams of protein and 100% of your RDI of vitamin K. Also, it has good amounts of B vitamins, calcium, manganese, vitamin A and vitamin C.
4. Lentils
Beans in general are an excellent source of plant-based protein. When it comes to legumes, lentils are among the winners. They contain about 18 grams of protein per cup when cooked, and at 230 calories per serving, they're great for anyone trying to lose some weight.
5. Kale
Definitely one of the best vegetable choices out there, kale is the definition of a super vegetable. Make it into a salad, add it to soup or casserole, or blend a handful into a green smoothie, knowing that you are getting your protein intake.
6. Spinach
Loaded with vitamin C, folic acid, and other B vitamins, spinach provides a very good amount of protein when cooked. Try her yummy recipe of wilted spinach with pine nuts and zesty lemon.
7. Legumes
Black beans, adzuki beans, lima beans, fava beans, kidney beans, great northern beans, soybeans - you name it. They're all in the legume family of vegetables, and they are all high in protein. One-half cup of cooked black beans provides 7.5 grams of protein, while the same amount of soybeans can contain about 15 grams of protein.
8. Broccoli
As well as protein, broccoli is also high in fiber, antioxidants and minerals. With a broad range of vitamins to offer, you can use cooked or raw broccoli as a main menu item. You can also eat broccoli in salads, soups, or simply steamed by itself with a squeeze of fresh lemon juice.
9. Asparagus
If you've ever prepped for a physique contest, you're likely no stranger to the power of asparagus. In fact, those thin, green spears are likely a common presence on your dinner plate. Aside from being a diuretic, asparagus is considered protein-rich in the vegetable world. Just 100 grams of the green stuff contains 2.4 grams of protein.
10. Brussels sprouts
Like broccoli, these cruciferous veggies are a great source of potassium, vitamin A, vitamin K, and fiber. You can halve them, place them on a baking sheet, drizzle with olive oil, add a pinch of salt, and roast them for 25 to 35 minutes at 400 degrees, tossing once halfway through.
Protein deficiencies among vegetarians and vegans are far from being the norm. Nonetheless, some people may be interested in increasing their plant protein intake for a number of reasons. This list can be used as a guide for anyone interested in incorporating more plant-based proteins into their diet.
