Protein-Rich Veg? Yes, Please
Protein is a key component of a healthy diet, and some of the best protein sources are vegetables. In addition to being easier on your wallet, these veggies (many of which can actually be grown at home, if you’re feeling ambitious) tend to be loaded with other nutrients which some of those other foods may lack.
And since none of us…and I mean none of us need animal foods in our diets for wellness, why not grab your protein from the original source of it all…vegetables?
The Dietary Reference Intake for protein amounts to 56 grams (5.7 ounces)per day for the average sedentary man, and 46 grams (5.5 ounces) per day for the average sedentary woman, but more if you are (please God say you are) active. If you suspect you’re not getting quite enough protein each day, adding these veggies to your diet is a nutritious and easy way to boost your protein intake.
The deal with protein is simple. It’s a crucial component in keeping cells in the body healthy—it builds and repairs them, as well as tissues, muscles, skin, hair, and bones. Protein is also needed to make enzymes and hormones, maintain proper fluid balance, and the body’s acid-base balance—which is critical to the body’s survival. Foods with protein help you to feel satisfied and to prevent overeating. If you don’t get enough protein, you’ll have trouble maintaining lean muscle mass and you may find yourself hungry often. Whew!
So here are profiles of some of the most protein-dense vegetables around (according to the USDA). Additionally, alongside each veggie you’ll find a recipe that uses it, making it even easier for you to get your fill of this critical nutrient. Keep reading to find out which veggies you should stock up on!
Edamame
Protein, per 1 Cup (Cooked): 18.5 Grams
Edamame is at the top of our list when it comes to high protein content. Just one cup of cooked edamame provides approximately 18.5 grams of protein—and complete protein at that. Plus, edamame pods have a sweet and buttery flavor that’s easy to enjoy and can satisfy any dietary restrictions. Not only is edamame healthy, but it’s versatile, too. Edamame can be eaten on its own or tossed into a soup, pasta, meat dish, and so on.
Edamame and Edamame Salad
Chickpeas
Protein, per 1 Cup (Cooked): 14.53 Grams
Believe it or not, legumes are a type of vegetable. They’re also jam-packed with nutrients—chickpeas, for example, are an excellent source of protein. In just one cup of cooked chickpeas, you can find 14.53 grams of protein.
Chickpeas are used in cuisines all over the world, and for good reason. For example, South Asian cuisine uses chickpeas—or channa—to make spicy curries. In western cuisines, chickpeas can be cooked or sautéed and thrown into a salad.
Gnocchetti with Chickpeas and Garlicky Tomato Sauce
Fava Beans
Protein, per 1 Cup (Cooked): 10 Grams
Fava beans may be new to you, but to Italians, they are as common as lentils—and extremely nutritious. In addition to fiber, vitamins, and minerals, one cup of cooked lima beans carries 10 grams of protein.
You can serve fava beans as a side dish, as a main course or a creamy soup. They’ll serve as a delicious and healthy source of protein.
Puree of Fava Beans
Green Peas
Protein, per 1 Cup (Frozen Then Cooked): 8.24 Grams
In addition to being packed with protein, green peas are easy to add to just about any dish. If you’re on a quest to get more protein, keep a package of frozen peas in your freezer and thaw them whenever you need a little boost.5 They also pair well with pretty much any green.
Cappellini with Peas and Lemon
Red Skin Potatoes
Protein, per 1 large (3-4-inch), baked with skin: 7 Grams
We don’t need an excuse to eat a potato, but if we did, we’d call out this tuber’s stellar protein content. Potatoes make the perfect side dish for any meal, special or not. And for the record, potatoes are a good source of vitamins C and B6, which helps keep your immune system in tip-top shape.
Roasted Potatoes and Artichokes with Black Olives
Broccoli Rabe
Protein, per 1 Cup (Cooked): 6.5 Grams
One bunch of broccoli rabe (approximately 437 grams) packs more than a third of the recommended daily amount of protein for the average woman. To incorporate this cruciferous vegetable into your diet, remember that this luscious veggie is also packed with several vital minerals and vitamins, such as folate, and bone-building vitamin D.
Beans and Greens
Spinach
Protein, per 1 Cup (Cooked): 5.35 Grams
Nutrient-packed and boasting powerful antioxidant protection, spinach contains a range of phytonutrients like carotenoids, as well as flavonoids, and is an excellent source of other antioxidant nutrients including vitamin C, vitamin E, beta-carotene, manganese, zinc, and selenium. It’s excellent for boosting bone health with vitamin K, magnesium, manganese, and calcium, and is also a fabulous source of fiber.
Tofu and Spinach Galette
Collard Greens
Protein, per 1 Cup (Cooked): 5.15 Grams
Collard greens are lauded for more than their protein content. According to a 2018 study, individuals who have a high intake of collards and other cruciferous vegetables have a reduced risk of developing certain types of cancers, including prostate, breast, ovarian, lung, bladder, and colon cancer.
Spicy Sauteed Collard Greens
Sweet Yellow Corn
Protein, per 1 Cup (Boiled): 5.08 Grams
Use fresh or frozen corn here to make this Thai-inspired noodle dish that also includes rice noodles and tender tofu cubes in a rich coconut curry sauce. Aside from getting a protein boost, your body will thank you because sweet yellow corn is a good source of vitamin B6 and potassium, which is important for blood pressure control and may improve heart health.
Red Lentil-Corn Chowder
Artichoke Hearts
Protein, per 1 Cup (Boiled): 4.86 Grams
Artichokes in general are a particularly good sources of folate and antioxidants, and the veggies may help promote friendly gut bacteria. This, in turn, may reduce your risk of certain bowel cancers, and alleviate constipation and diarrhea.
Artichoke Salad with Greens and Figs
Avocado
Protein, per 1 Cup (Pureed): 4.51 Grams
Avocado is technically considered a fruit, but when it comes to its nutritional and culinary value, it serves the same purpose as vegetables. It’s also packed with enough protein to earn a spot on our list (and in your favorite dishes). One cup of pureed avocado holds 4.51 grams, meaning the more you pour into your recipes, the better.
Avocado also nourishes the body with healthy fats, fiber, potassium, folate, and many additional nutrients. It’s also delicious enough to slather on toasted bread or cut up and toss into salad.
One downside? Avocados are not particularly sustainable (transportation is a big footprint), so use the sparingly or find out where they are grown and try to find this yummy fruit as local to you as possible.
Avocado Hummus
Asparagus
Protein, per 1 Cup (boiled): 4.32 grams
Just a half cup of cooked asparagus contains around 37 percent of the recommended daily intake for vitamin K, a vitamin that is a critical nutrient for bone health that tends to get overlooked; also providing 34 percent of the RDI for folate, a nutrient which is essential for cell growth and DNA formation, and one that’s critical for a healthy pregnancy. And if you’re looking to improve your digestive health, asparagus is your ticket. It contains inulin, a prebiotic fiber that feeds healthy gut bacteria and positively impacts gut health.
Baby Carrots and Asparagus with Lemon Maple Glaze
Brussels Sprouts
Protein, per 1 Cup (Cooked): 3.98 Grams
Brussels sprouts are one of the most potent cancer fighters out there. That’s because they play a major role in the body’s three systems that are involved with cancer and provide nutrients that support them—the body’s antioxidant system, detoxification system, and the inflammatory/anti-inflammatory system. Brussels sprouts are a great source of heart-protective folate and fiber.
Sweet and Savory Brussels Sprouts
Portobello Mushrooms
Protein, per 1 Cup (Grilled): 3.97 Grams
Next burger or sandwich night, consider swapping out the meat for some grilled Portobello mushrooms instead. These hearty mushrooms pack plenty of protein, which is part of the reason why this vegetarian meal keeps you feeling full long after you’ve finished.
A great source of fiber and immune-boosting vitamin D, zinc and selenium, Portobello mushrooms are the ultimate MLV (Meat Lover’s Vegetable) because of their thick and juicy meaty texture and high protein content. Plus, Portobellos are packed with potent phytonutrients like L-ergothioneine, which prevents inflammation.
Portobello Burgers with Guacamole
Broccoli
Protein, per 1 Cup (Chopped and Cooked): 3.72 Grams
Aside from being a source of protein, broccoli has myriad of other noteworthy health benefits. As another cruciferous veggie, it may reduce your risk of developing certain cancers. Additionally, according to a study that appeared in the journal Nutrition Research, broccoli can be very useful for lowering cholesterol levels.
Pasta with Broccoli Pesto
Beet Greens
Protein, per 1 Cup (Cooked): 3.70 Grams
In addition to being a source of protein, beet greens are also loaded with tons of important nutrients, including vitamin C, potassium, phosphorus, and zinc. In fact, beet greens are so nutrient-dense that they’ve been shown to reduce liver damage.
Beet and Avocado Salad
Sweet Potato
Protein, per Large Sweet Potato With Skin (Baked): 3.62 Grams
Though not as high in protein as Russet potatoes, sweet potatoes still pack an impressive protein punch. Enjoy them as a side or solo, but remember to eat the skin if you want to soak up all that protein.
Sweet potatoes are one of the best feel-good foods there are, as they produce endorphins like mood-boosting serotonin. Sweet potatoes also have fiber, so the energy from the carbs enters your bloodstream more gradually, helping to keep your energy levels stable and preventing mood swings that come with energy highs and lows. They’re a rich source of vitamin B6, which is also important to create serotonin. Packed with disease-preventing phytonutrients, sweet potatoes are an excellent source of carotenoids, which fight everything from the negative consequences that come with aging to almost all types of disease.
Arugula and Sweet Potato Salad
Kale
Protein, per 1 Cup (Cooked): 3.47 Grams30
Kale is an ultimate nutrition all-star. It’s packed with anti-inflammatory and antioxidant nutrients, and has been linked to a reduction in oxidative stress and the health problems related to it, like cancer, cataracts, atherosclerosis, and chronic obstructive pulmonary disease. Kale has a slew of defense tactics to keep your body free from damage. It is 85 percent water and potassium-packed—a brilliant combo to help restore normal fluid balance while rinsing out bloating salt. Kale is an excellent source of bone-healthy vitamin K, as well as vitamins A and C, and the veggie is a very good source of fiber, potassium, B6, and calcium.
Crostini with Black Kale
Shiitake Mushrooms
Protein, per 1 Cup (Stir-Fried): 3.35 Grams
In addition to being a great source of fiber and B vitamins, shiitake mushrooms are superheroes for the immune system. They are packed with anti-inflammatory compounds that seem to be largely responsible for helping to strengthen the body’s defenses. Aside from boasting multiple nutrition benefits, shiitake mushrooms are impressively versatile and can be added to a wide variety of dishes.
Shiitake Tea
