When it comes to protein, we often think of animal-based sources. There is a common perception that eggs and meat are the best and only sources of protein, with maybe a half-hearted inclusion of soya beans. However, the vegetables that we eat daily are filled with nutrients, and some of them are rich in protein as well.
As much as we resort to dairy, lentils, and soybeans, there are vegetables that are exceptionally rich in protein content. These protein-packed powerhouses not only cater to the needs of vegetarians and vegans but also offer a fantastic way for everyone to diversify their protein intake. Here are six such veggies:
Spinach
Recipe - Choti Si Rasoi
This leafy green is not just rich in iron; it's also a surprising source of protein. With about 5 grams of protein per cooked cup, spinach is a versatile and delicious addition to your meals. Whether you sauté it with garlic, add it to salads, make saag, soup, or paratha, or blend it into smoothies, spinach is an excellent way to enhance your protein intake while enjoying its earthy taste.
Broccoli
Broccoli stands as a testament to the nutrient density of vegetables. The cruciferous vegetable is super rich in nutrients, and it contains approximately 3 grams of protein per cooked cup, making broccoli a valuable addition to your diet. You can steam it, roast it with a sprinkle of olive oil, or incorporate it into pasta dishes to harness its protein and fibre content.
Peas
Recipe - Kitchen Food of India
If "chhota paacket-bada dhamaka were to be a vegetable", green peas would fit the bill. Don't let their size fool you; peas are packed with protein. With around 8 grams of protein per cooked cup, peas provide a wholesome protein boost. Whether added to curries, made into kachoris, or simply enjoyed as a steamed side dish with butter, peas bring both sweetness and protein power to the table.
Green Beans
Green beans offer a surprising amount of protein—approximately 2 grams per cooked cup. Their crisp texture and mild flavour make them versatile ingredients to add to a lot of different dishes. Sauté them with garlic, toss them into salads, make fried rice and pulao, or stir-fry them with other veggies for a protein-rich meal.
Cauliflower
A super versatile vegetable that's also a source of plant-based protein is cauliflower, or phool gobhi. With about 2 grams of protein per cooked cup, cauliflower can be transformed into a multitude of dishes and is very popular with fitness freaks. From cauliflower rice to spicy aloo-gobhi sabji and creamy purees, it's a blank canvas for culinary creativity.
Mushrooms
Mushrooms might not be the first vegetable you associate with protein, but they do offer a surprising amount—approximately 3 grams per cooked cup. For those who avoid meat but crave it, mushrooms similarity in texture makes them a good replacement for the same. Whether grilled, sautéed, or used in stews, chillis, and kebabs, mushrooms can add a rich umami flavour and a protein boost to your dishes
Benefits of Adding Protein-Rich Vegetables
While protein is one of the most important nutrients that our body needs to stay healthy, and it is indeed simple to understand why we need to consume a good amount of it, here are a few reasons why it is great if that protein can come from easily accessible seasonal vegetables.
Supports Muscle Health: Protein is essential for building and repairing muscles, and eating these vegetables helps meet your protein needs.
Satiety and Weight Management: Protein-rich foods contribute to feeling full and satisfied, which can aid in weight management. So, a bowl of steamed peas can do a lot for your weight loss journey.
Nutrient Density: These vegetables not only provide protein but are also rich in vitamins, minerals, and fibre.
Heart Health: Plant-based proteins are generally low in saturated fats, contributing to heart health.
Sustainability: Opting for plant-based protein sources reduces the environmental impact associated with animal agriculture.
Plant-based protein is abundant and diverse, and these protein-rich vegetables showcase the incredible variety that nature has to offer. By including these vegetables in your meals, you're not only enjoying their delicious flavours but also reaping the benefits of their protein content, vitamins, minerals, and dietary fibre.