Protein is a crucial component for the body when it comes to building muscles. Majority of the people get their protein from different types of meat products. However, consuming high quantities of meat isn’t the only way one can get their daily protein requirement. It is beneficial for the body to cut back on meat and replace it with other foods that are high in protein (this does not include protein powder and protein shakes).
Many people believe that vegetables aren’t the ideal source of protein and it is difficult to meet your daily protein needs by just consuming vegetables. It is true that vegetables aren’t your complete protein source; however once you combine them with dairy products, eggs, or even other vegetables, you can easily increase your protein intake.
Listed below are twenty vegetables that will not only increase your daily protein intake, but will also provide you with a good chunk of fiber.
1. Organic Edamame
Edamame contains 19 grams of protein in one cup, when cooked. It is known as one of the healthiest and tastiest appetizers that come with a great amount of protein. The organic option is always the best one, since edamame is often genetically modified and grown using different kinds of pesticides, which can harm the human body. You can have edamame with your morning eggs, asparagus, and scallions.
2. Organic Tempeh
Tempeh contains 17 grams of protein in a 3 ounce serving. It is made by fermenting soybeans and molding them into a dense-looking cake, which can be either sliced or fried in a pan, similar to tofu. It can be chewed easily and has a nutty taste. When compared to tofu, tempeh has a high amount of both protein and fiber. Plus, due to being fermented, some people can digest it more easily.
3. Organic Tofu
Tofu contains 9 to 16 grams of protein in a 3 ounce serving. It is the ultimate vegetarian food eaten by every vegetarian and even non-vegetarians know about it. Tofu is prepared from soy milk that’s curdled. It can be sautéed, stirred, fried, or even scrambled. When compared with tempeh, it has a lower amount of protein; however some individuals prefer the taste of tofu over tempeh. As always, the organic option is the healthier option, since you avoid harmful pesticides and GMO soy.
4. Lentils
Lentils contain 10 grams of protein in half a cup. They are not only filled with protein, they also have loads of fiber and are low in calories. They can be used as a dip or a sauce, or can be made into a delicious nutrient-filled side dish, for example a veggie burger. Lentils are also known to decrease the risk of heart disease and cholesterol levels.
5. Black Beans
Black beans contain 8 grams of protein in half a cup, when cooked. Besides high amounts of protein, black beans also contain a high content of potassium, folate, fiber, vitamin B6, and several kinds of phytonutrients. Good news for the chocolate lovers; black beans can also be used while making brownies.
6. Lima Beans
Lima beans contain 8 grams of protein in half a cup, when cooked. They were a major part of our meals during our childhood, but they shouldn’t be neglected now. Lima beans have a decent amount of protein in them. In addition to that, they are also filled with amino acid leucine that helps in the process of protein synthesis of the muscle tissues within adults.
7. Peanuts And Peanut Butter
Peanuts contain 8 grams of protein in a quarter cup and in two tablespoons of peanut butter. Peanuts are known as a delicious snack, plus everyone loved peanut butter during their childhood. It can be added into so many other foods like pizza, a smoothie, salads, etc. Moreover, both peanuts and peanut butter contribute in decreasing one’s appetite, which means you eat less throughout the day in general.
8. Wild Rice
Wild rice contains 7 grams of protein in one cup, when cooked. This grain is known to have a high amount of protein and you should always go for wild rice when thinking about eating grains. It had a nutty taste and a chewy texture, plus it easily fills you up. You can use it to make a casserole and add cranberries and goat cheese into it, for a delicious and fulfilling meal.
9. Chickpeas
Chickpeas contain 7 grams of protein in half a cup. They are a wonderful source of protein and also fiber. You can use them to make delicious and healthy dips. Also, instead of mayonnaise, you can spread mashed up chickpeas on a slice of bread or eat it with slices of various types of veggies, like carrots and celery.
10. Almonds
Almonds contain 7 grams of protein in a quarter cup. Other than being high in protein, they are filled with vitamin E, which is so important for the health of your skin and hair. Plus, almonds can also fulfill about 60% of your daily magnesium requirement, which helps with sugar cravings. Also, in women it helps in decreasing cramps caused by PMS. They are also known to decrease muscle soreness and spasm, plus they help in increasing bone health as well.
11. Chia Seeds
Chia seeds contain 7 grams of protein in two tablespoons. For such a small size of seed, they contain a large amount of protein in them. Moreover, they contain linoleic acid; a type of omega-3 fatty acid that is found inside plants. This fatty acid helps in triggering the release of leptin, which is a hunger-regulating hormone. This hormone is responsible for sending signals to your body and alerting it to start burning fat instead of storing it.
12. Steel-Cut Oats
Steel-cut oats contain 6 grams of protein in a quarter cup. Not only are they a great protein source, they come with a lower glycemic index as compared to rolled oats, meaning no big blood sugar spikes. Plus, they keep you full for a long time, which means you will have fewer cravings. For a sweeter recipe, you can add several delicious fruits, such as cranberries, peaches, blueberries, etc. If you prefer the savory kind then you can add spices and various veggies, such as carrots, peas, potatoes, etc.
13. Cashews
Cashews contain 5 grams of protein in a quarter cup. Not only do they have a decent amount of protein, cashews can also help fulfill about 20% of your daily magnesium requirement, including 12% of your daily vitamin K requirements as well. These two nutrients are highly important when it comes to your growth and bone health.
14. Pumpkin Seeds
Pumpkin seeds contain 6 grams of protein in a quarter cup. They are an ideal choice for a healthy protein snack. Plus, they contain numerous minerals as well. For instance, they fulfill half of the everyday magnesium requirement, including zinc as well. This helps in boosting the immune system of the body. They also contain tryptophan and omega-3 fatty acids, which helps in improving the quality of one’s sleep.
15. Potatoes
Potatoes contain 5 grams of protein in one medium potato. Potatoes always get a bad rep, but they are actually good for you when eaten in a moderate amount. They make a great side dish and have a decent amount of protein in them. A medium-sized potato contains about five grams of protein, including 20% of your daily magnesium requirement. This offers many heart health benefits for the body.
16. Spinach
Spinach contains 4 grams of protein in a half cup, when cooked. This amount might seem a bit less, but for a green vegetable that’s pretty decent. You can make so many other recipes with spinach besides a salad. For instance, you can cook spinach with cheese, which will not only taste delicious, it will also increase its protein content.
17. Organic Corn
Organic corn contains 3 grams of protein in a half cup. Similar to potatoes, corn also gets a bad rep when it comes to not having any nutritional benefits. However, when served with protein-rich veggies and legumes, you can have a delicious nicely-balanced plant-based meal. As always, go for the organic option that’s non-genetically modified.
18. Avocados
Avocados contain 2 grams of protein in half a piece of a medium avocado. They are incredibly fulfilling, creamy, and delicious, thanks to the high monounsaturated fatty acid content and a little bit of protein. You can incorporate them in a mojito smoothie or use them to make tasty guacamole.
19. Broccoli
Broccoli contains 2 grams of protein in half a cup. For a green vegetable, it has a decent amount of protein. Besides protein, broccoli also contains a great content of fiber. In addition to that, broccoli also contains sulforaphane and other great anti-cancer compounds. You can combine broccoli with peanuts in a salad in order to increase the protein content. This way you get to incorporate two protein-rich foods into one easy meal.
20. Brussels Sprouts
Brussels sprouts contain 2 grams of protein in half a cup. They are always neglected for not having a good taste, particularly after they have been frozen. However, they contain a chock-full of power-packed nutrients. Other than protein, they are filled with large amounts of potassium and vitamin K.