Protein is essential to the survival of all living things, and vegetables can be an excellent supply of this essential nutrient.
It is imperative that you incorporate nutritious sources of protein into your diet on a daily basis. Protein assists your body in performing a variety of essential activities and assists in the maintenance of your muscular mass.
Steak and chicken might be the first things that come to mind when you think of foods that are high in protein. However, there are alternative options available to you if you are not a large meat eater and want to ensure that you get the recommended amount of protein that your body needs.
You should not be concerned because there is an abundant supply of protein-rich plant-based options that are readily available throughout the year. Experiment with these alternatives for a wide range of choices. You can eat each of them on their own as a side dish, or you can combine them in a variety of ways to make a hearty main dish.
In this section, we take a look at the types of vegetables that are rich in protein as well as the other nutrients that they offer. You might be surprised to learn about some of the dishes on this list.
The 10 best vegetables for protein
Lima Beans
As is the case with many other types of legumes, lima beans are an excellent source of dietary fiber and a source of high-quality protein that has almost no fat.
Lima beans contain both soluble fiber, which helps regulate blood sugar levels and lowers cholesterol, and insoluble fiber, which helps prevent constipation, digestive disorders, irritable bowel syndrome, and diverticulitis. Soluble fiber helps lower cholesterol levels, while insoluble fiber lowers cholesterol levels.
The uncooked lima bean contains significant amounts of several minerals, the most abundant of which is potassium, followed by calcium, phosphorus, magnesium, sodium, and iron.
Calcium and phosphorus levels rise in the soil as a result of the germination of lima beans. In addition to this, it is rich in vitamin B-6, which is an essential nutrient.
Pinto beans
Pinto beans, which contain 15.41 grams of protein per cup, are frequently used in Mexican cuisine. They are delicious in burritos, as a topping for salads, in soups and chilis, or simply on their own as a side dish. If you want to get even more out of the health benefits of pinto beans, try cooking dried pinto beans rather than using the canned variety.
Wild rice
6.54 grams per cup Total protein, Although wild rice is not technically a type of rice, it can be utilized in many of the same ways as regular rice. You can enjoy this grain on its own, or in casseroles, soups, pilaf, stuffing, or pilaf, or any of those other dishes.
Spinach
Spinach is a blooming plant that is native to central and western Asia. It has dark green leaves. The water content of raw spinach is 91 percent, the carbohydrate content is 4 percent, the protein content is 3 percent, and the fat content is minimal. Spinach has a great nutritional value, particularly when it is either freshly prepared, frozen, steamed, or quickly boiled. A serving size of 100 grams (3.5 ounces) of spinach only contains 23 calories.
Green Peas
Peas are a surprisingly high-protein vegetable that may be used in a wide variety of culinary applications. Additionally, one cup provides 35% of the daily need for fiber, making it a valuable addition to a healthy diet. Boost the nutritional value and the amount of protein in tonight’s meal by include peas in your favorite pasta dish, stir-fry, or soup.
Potatoes
Potatoes have a somewhat unsavory reputation, but the truth is that they are an excellent source of many different nutrients. A single medium potato can provide you with 20 percent of your daily potassium requirements as well as 25 percent of your vitamin C requirements. Potatoes offer a satisfying alternative for those looking for a starchy vegetable that also contains some protein.
Beans, black
Black beans are an excellent source of protein, and in addition to that, they are loaded with other beneficial elements such as potassium, folate, vitamin B6, and a wide variety of phytonutrients.
Sprouts of soybeans
Soybean sprouts bring a satisfying crunch and a substantial amount of protein to plant-based meals, whether they are used on top of Korean bibimbap or in stir fry.
Additionally, the vegetables include fiber, which prevents you from experiencing feelings of hunger in between meals or after dinner.
And if you’re getting sick of beans, sprouts are a great way to switch things up without compromising on the protein content.
Watercress
The plant known as watercress is a member of the cruciferous plant family. It has a high protein content relative to its calorie count. There is around 0.8 grams of protein in one cup (34 grams) of watercress.
There are 11 calories and 2.3 grams of protein in every one hundred grams of watercress. The majority of its calories, or 84 percent, come from protein.
There are 85 micrograms (mcg) of vitamin K in one cup of watercress, which is over one hundred percent of the daily vitamin K consumption that is advised for adults. This vitamin has a crucial role in maintaining healthy blood and bones.
In addition to containing B vitamins, calcium, potassium, and vitamin A, watercress is also a good source of the potent antioxidant vitamin C. Watercress is a rich source of vitamin C.
It is best to avoid cooking watercress in water because doing so would reduce the amount of antioxidants that it contains. Eat it raw in salads, put it into sandwiches, or incorporate it into smoothies as an alternative.
Lentils
Because lentils are so high in fiber, potassium, folate, iron, and, yes, protein (eight grams of protein per half cup of protein after cooking), they are an excellent source of protein for vegetarians and vegans who do not consume meat. In addition, they are adaptable enough to be used in a variety of dishes, including salads, soups, and casseroles.