The 20 Vegetables Richest In Protein

Eating a lot of meat doesn’t need to be the only protein source in your diet.

Occasionally cutting back on meat and replacing it with another protein source can be a great change for you. And by other protein sources we don’t mean protein powder and protein shakes.

You have probably heard that vegetables don’t contain a lot of protein. And while it’s true that vegetables aren’t complete sources of protein, combining them with other vegetables or with dairy products and eggs can be an amazing way to increase your protein intake.

In this article, we present you with a list of 20 vegetables that will help you boost your protein intake and provide you with fiber at the same time.

So in this article, we’ve listed 20 vegetables which will help you increase your protein intake and provide fiber at the same time.

 

1. Edamame

1 cup of cooked edamame contains 19 grams of protein

This is one of the healthiest and tastiest appetizers. 1 cup of edamame contains a huge amount of protein. Try to opt for the organic type, because most of the soybeans in the US are grown with lots of pesticides and are genetically modified. You can try cooking it with eggs, asparagus and scallions.

 

2. Tempeh

A 3 ounce serving contains 17 grams of protein

Tempeh is made from fermented soybeans combined in a dense cake which can later be sliced or fried like tofu. It feels nutty, has a higher amount of protein and fiber than tofu and is easily chewable.

 

3. Tofu

A 3 ounce serving contains 9 – 16 grams of protein

Tofu is known as the standard vegetarian food. It’s made from curdled soy milk and can later be sautéed and stirred or fried. It might not contain as much protein as tempeh does, but it’s tastier. Always opt for the organic kinds.

 

4. Lentils

Half a cup contains 10 grams of protein

Lentils are rich in fiber and protein and low in calories. You can make them a side dish or mix them into a dip or sauce. Lentils also decrease the risk of heart diseases and cholesterol levels.

 

5. Black Beans

Half a cup contains 8 grams of protein

Black beans are rich in folate, vitamin B6, folate, fiber and different types of phytonutrients. You can use them to make brownies.

 

6. Lima Beans

Half a cup contains 8 grams of protein

Lima beans are not only rich in protein, they also have a high amount of the amino acid leucine, which plays a huge role in the protein synthesis in the muscle tissues.

 

7. Peanuts and peanut butter

2 tbsp. of peanut butter / ¼ cup of peanuts contain 8 grams of protein

Peanuts make a great snack and peanut butter is the standard comfort food for children, but you can also add them into other different foods like pizza. Peanut butter and peanuts can help you decrease your appetite which helps you in losing weight.

 

8. Wild Rice

1 cup contains 7 grams of protein

Wild rice is one of the best protein sources out of all the grains. It has a nutty and chewy texture and is very satiating. You can try making a casserole with wild rice and add cranberries and goat cheese.

 

9. Chickpeas

Half a cup contains 7 grams of protein

Chickpeas are a great protein and fiber source which makes them the perfect combination for a tasty and healthy dip. You can try spreading it on bread or serve it with vegetables.

 

10. Almonds

¼ cup serving contains 7 grams of protein

Besides being rich in protein, almonds also contain a high amount of vitamin E which is very beneficial for your skin and hair. They can also satisfy 60% of your daily needs for magnesium, which can decrease PMS cramps, decrease soreness in the muscles, help you with your sugar cravings and increase bone health.

 

11. Chia seeds

2 tbsp. contain 7 grams of protein

Chia seeds contain a high amount of protein, and are also rich in linoleic acid, which is a type of omega 3 fatty acids. Omega – 3 fatty acids can help you activate the release of the hunger – regulating hormone – leptin.

 

12. Steel-Cut Oats

¼ cup serving contains 6 grams of protein

Besides being a great source of protein, steel cut oats have a lower glycemic index than rolled oats, which means that they don’t cause huge blood sugar spikes and are much more satiating. You can combine them with blueberries, peach, cranberries or different kinds of vegetables.

 

13. Cashews

¼ cup serving contains 5 grams of protein

Cashews have a good amount of protein, but also provide 20% of the recommended daily magnesium intake and 12% of recommended daily vitamin K intake which are two very important nutrients for bone growth and health.

 

14. Pumpkin Seeds

¼ cup serving contains 6 grams of protein

Pumpkin seeds make the perfect healthy snack and are rich in lots of minerals. They also provide half of the recommended daily magnesium and zinc intake. They are also rich in tryptophan and omega – 3 fatty acids which can improve sleep quality.

 

15. Potatoes

1 medium – sized potato contains 5 grams of protein

Potatoes contain a good amount of protein and make a great side dish. Despite contrary beliefs, medium sized potatoes contain 5 grams of protein and provide 20% of the recommended daily magnesium intake.

 

16. Spinach

Half a cup contains 4 grams of protein

Even though 4 grams might seem like a small amount, considering that spinach is a green vegetables 4 grams are actually a big amount. You can cook it with cheese to increase the content of protein and make it tastier.

 

17. Corn

Half a cup contains 3 grams of protein

Like potatoes, corn has sort of a negative reputation saying that it hasn’t got great nutrition qualities. But, serving it with vegetables and legumes rich in protein, makes a great and balanced meal. Opt for the organic type of corn.

 

18. Avocados

Half a piece of a medium – sized avocado contains 2 grams of protein

Avocados are creamy, tasty and amazingly satiating, all due to the high amount of monounsaturated fatty acids and the small amount of protein. You can add it into a smoothie or to a guacamole.

 

19. Broccoli

Half a cup contains 2 grams of protein

Broccoli is very rich in fiber and contains a great amount of protein considering it is a vegetable. Also, it has been shown it has great anti – cancer compounds including sulforaphane. You can prepare a salad with peanuts and broccoli to increase your protein intake.

 

20. Brussels Sprouts

Half a cup contains 2 grams of protein

Brussels sprouts are needlessly hated for not having an amazing taste, especially if once frozen, but in terms of having lots of nutrients the contain a lot. Besides protein, they also contain huge amounts of potassium and vitamin K.