Typically, when we talk about protein sources, we refer to meat items. But interestingly there are good numbers of vegetables that are rich in protein. If you are vegan or like vegetables in your diet then you can fill your protein requirements from these vegetables.
Not all of these vegetables are high in protein. Instead, you can consider some as sources of high amount of protein. Below are descriptions of some of the high protein vegetables for you.
Traditionally Lentils are well known as good sources of protein. Specifically, beans, string beans, chickpeas are the best sources of plant-based proteins. Within the legume class, Lentils are the best. Cooked lentils have almost 18 grams protein per cup. And the calorie amount is 230 calories in each serving. Lentils contains not only protein but also dietary fiber as well as micronutrients such as folate, thiamin, iron, and phosphorus. You can toss lentils into cold salad, use lentils in a soup, or mold lentils into preparing meat-free dishes.
Protein amount: There are 17.9 g of protein per cup boiled lentils.
Broccoli is used as a side dish in most cases to accompany red meat (beef, mutton) or sometimes lean-meat (chicken). Other than protein, broccoli also contains folate, vitamins C and K in abundant. All of these are anti-cancer chemicals.
Protein amount: There are 2.6 grams of protein per cup of broccoli.
Peas are good sources of protein. Moreover, there are vitamins such as A, C, thiamin as well as iron and phosphorous in peas. Heart disease is hugely reduced due to regular intake of peas as it contains B vitamins and folate. You will also find fibers in peas. You can toss peas into salads; use them with chicken breast, or pasta.
Protein amount: There are 8.6 g proteins per 1 cup peas.
Asparagus is rich in protein and is also a common food item in lunch and dinner. The green vegetable is also diuretic and therefore good for water retention. This vegetable is rich in protein, vitamin K, antioxidants and potassium.
Protein amount: There are 2.4 grams of protein in 100 grams of asparagus.
Pumpkin seeds are very rich in protein. These seeds are popularly used in preparation of diets suitable for patients of gastric or cancer (lung, breast or colorectal). Moreover, the seeds can be used as alternative to snacks. These seeds are also good antioxidants. If you want to reduce inflammation and oxidative stress then pumpkin seeds are there.
Protein amount: There are 5.2 grams proteins per ounce roasted pumpkin seeds.
Soybeans are the best type of beans available. You will be amazed to know that after cooking a cup of soybean contain almost the same amount of protein that you get from 150 grams of chicken. Like quinoa this bean is also a complete plant protein.
You will also get good amount of carbohydrates and fats (mostly fatty acids). You can also improve your digestive tract health from the insoluble fiber present in these beans. Besides, the unsaturated fat will also promote your cardiovascular health.
Protein amount: There are 28.6 grams proteins per cup boiled soybeans.
Edamame is a popular food item rich in protein. If you have ever taken Sushi at a Japanese food restaurant then you must know this vegetable very well. These small sized vegetables are typically boiled or steamed before eating. You can easily pair this vegetable food item with your mainly meat based protein food and meet the daily protein requirements cost effectively.
Protein amount: There are 16.9 grams proteins per cup cooked edamame.
Sprouts (Mung Bean)
Used mainly with other vegetable items, fish or meat like turkey-and-cheese sandwich, this vegetable is full of protein. This vegetable can also be used as an added crunch especially with salad dishes. This is regarded as great source of plant-based protein. These sprouts are typically cooked with lecithin (lower cholesterol) and zinc (optimize your physical performance).
Protein amount: There are 2.5 grams proteins per cup cooked sprouts.
Last update: May 03, 2017 08:19:06 pm