High Protein Vegetables – Overview
Foods are classified according to the nutrient that they contain in abundance. Some are rich in protein, while others have more carbohydrates, vitamins, and minerals.
The food we eat contains mainly five nutrients: Protein, Carbohydrates, Fats, Vitamins & Minerals, and Water. Our body needs all these nutrients but taking anything nutrient in excess quantity is not good for our health.
There are a lot of things that provide you with these nutrients, and in this post, we will talk about vegetables that contain high protein, and that you should include in your diet to have a healthy body.
Protein is an important nutrient that gives your body the energy to do work. It helps the body to carry oxygen through the blood to all parts of your body. Besides giving energy, protein makes antibodies, which are essential to fight off infections and keep body cells healthy.
Let’s talk about ten high-protein vegetables.
10 High Protein Vegetables – List of Protein Rich Vegetables!
1. Green Peas
Green peas are rich in protein, and eating them is beneficial for your health. You can eat them differently, put them in veggie fried rice, steam them with carrots, or mix them with chicken pot pie.
The green peas look tiny, but these will give your muscles over eight grams of protein and seven grams of satiating fiber, and that’s all at 125 calories.
Including green peas in your diet can help you lose belly fat without undergoing weight loss surgery.
2. Spinach
The second vegetable on the list is spinach, which contains many proteins. That’s why Popeye had big muscles! Baby spinach may look small, but you will be surprised to know it is rich in protein.
Sauteed spinach is best as one cup of cooked spinach powers your body with over five grams of protein, while if you eat raw spinach, the protein count goes to one gram.
So for best results, you should eat cooked spinach to get the most protein value.
3. Broccoli
Broccoli belongs to the cabbage family and packs a lot of protein content. You can eat it raw or cook it. Steaming broccoli is best as it preserves most of its water-soluble nutrients.
You can steam and serve it by topping it with soy sauce and sesame seeds. Eating steamed broccoli 2-3 times per week lowers the risk of skin, lung, and breast cancer.
Broccoli is considered best for women, especially those with a history of breast cancer in their families.
4. Mushrooms
Mushrooms give a taste similar to meat and cheese. Vegetarians who want to feel how meat tastes can eat mushrooms. This fungi plant offers a great value of protein.
Not only protein, and it offers Vitamin D – a vitamin that boosts immunity and keeps your bones in good health. It is one of the few non-animal-based sources of Vitamin D.
5. Corn
Corn is a sweet veggie with a good amount of protein. However, it contains higher calories compared to other high-protein vegetables. Eating corn gives you about 134 calories.
The good part of eating corn is that it will improve your vision as it contains Lutein and Zeaxanthin, which promote healthy vision.
6. Russet Potato
A russet potato is similar to any other potato but is large with dark brown skin. It is rich in protein and provides up to 8 grams of protein and carbohydrates, which gives your muscles the strength they need.
You can eat it in several ways, like a baked potato with Greek yogurt or salt and pepper.
7. Chickpeas
Chickpeas or garbanzo beans are rich in protein and have a nutty flavor, and they can be served in many dishes. It is the main ingredient of Hummus, a savory dish popular in the Middle East.
You can eat roast chickpeas or use them as a staple in soups and curries.
8. Zucchini
Zucchini contains less protein if you compare it with other protein-rich vegetables, but it gives you only 27 calories. It gives you 2 grams of protein and 2 grams of fiber, so it is not a bad deal.
The best way to consume it is to sauté it with some olive oil and use it as a side dish. You can use it in soups by dicing it into small pieces.
9. Asparagus
You will be surprised to know that asparagus is rich in protein, and a cup of it gives you 4 grams of protein at 32 calories. Is it not great if you compare the protein value with calories?
Asparagus not only gives you protein, but it is rich in Potassium, and Potassium helps you look slimmer.
10. Snow Peas
Snow peas contain plenty of proteins, and you can eat them raw or cooked. You can use them in other meals, like adding them to ricotta toast or pesto tortellini.
Snow peas are not only rich in protein as they also give you fiber and Vitamin C. Vitamin C gives you immunity and keeps diseases away from you.
Bottom Line:
Protein is an essential nutrient that gives your body the energy to do work. A protein-rich diet reduces the risk of diseases and helps you remain healthy.
This post talks about ten high-protein vegetables, and you should read it out and include these vegetables in your diet to remain in shape.
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