On a daily average, the body requires 0.8 grams of protein of the total body weight to maintain adequate function. Protein plays a huge role in muscle growth, cellular repair, and overall bodily function. Therefore, it is one of the most important nutrients for sustaining a healthy life. While the traditional sources of proteins like meat, and poultry are considered a primary choice for a protein-based diet, there’s also a growing recognition for plant-based sources with the rise of vegan awareness.
There are several plant-based foods like quinoa, seeds, lentils, and legumes known for containing an excellent amount of protein. But when it comes to vegetables, the choices seem limited for most people. Little do you know, there’s more to vegetables than just vitamins and fibres!
Several vegetables, including green peas, Brussels sprouts, broccoli, and asparagus, are known for being loaded with proteins, vitamins and nutrients. Learn more about what you need to add to your plant-based diet to get an adequate amount of protein every day.
10 Protein-Loaded Veggies To Add To Your Diet
1) Spinach
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As per USDA, one cup of spinach contains about 6 grams of proteins. In addition to this, spinach is also a good source of antioxidants fibre and minerals, which makes it an important addition to the diet. Eat spinach daily in moderate amounts to maintain a consistent consumption of protein.
2) Green Peas
Green peas are technically legumes. They are packed with protein and offer a good source of fibre. According to the USDA, green peas contain 8 grams of protein per cup of serving. Along with being extremely nutritious, green peas can be added to meals very easily and give a delightful bite to your pasta or any dish.
3) Collard greens
Collard greens are from the same species as cabbage and broccoli. These leafy greens are loaded with proteins along with several other nutrients. As per USDA, 100 grams of these leafy grains contains about 3 grams of protein. You can include collard greens in your meals in several ways, either cooked or uncooked.
4) Mustard greens
Mustard greens also belong to the brassica family, where vegetables like cabbage, broccoli, and kale come from. These greens are commonly eaten in Southern cuisine. Having a slightly spicy flavour, these mustard greens contain about 2.6 grams of protein per cup of serving, according to USDA.
5) Asparagus
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Asparagus is a popular vegetable with high amounts of protein. According to USDA, one cup of asparagus contains about 4.3 grams of protein. Also, asparagus contains folate and vitamin A, which keeps the vision healthy and the skin glowing.
6) Cauliflower
Talking about the brassica family, cauliflower is one of the most widely used vegetables. It is high in fibre, antioxidants, and proteins. One cup of chopped cauliflower contains about 2 grams of proteins, according to the USDA. Being a versatile ingredient, cauliflower can be turned into several delectable recipes and snacks to add to your diet effortlessly.
7) Broccoli
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Broccoli is also a brassica vegetable with 2.5 grams of protein per cup, according to USDA. Broccoli is also a nutrient-dense vegetable containing fibre, potassium, and vitamins C, K, and B9 (folate). It also has potent antioxidant and anti-inflammatory properties, which benefit the body in many ways.
8) Brussels Sprouts
Looking like baby cabbages, Brussels sprouts are actually different from cabbage but belong to the same family. These sprouts grow on the stems of tall plants and contain about 4 grams of protein per cup, according to the USDA. Brussels sprouts can be eaten in a variety of ways, such as grilling, roasting, stir-frying, and baking.
9) Avocado
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A delightful addition to your toast and sandwiches, there are many reasons to savour avocado and enjoy its healthy properties in delicious ways. Apart from being a flavourful vegetable, avocado contains a high amount of potassium and fibre along with 4.6 grams of protein per cup, according to USDA.
10) Artichokes
The tightly packed thick leaves of artichokes are best eaten boiled and dipped in a creamy sauce. This delightful anytime treat contains about 4.8 grams of protein per cup, according to the USDA. When you buy artichokes, always look for firm and heavy ones with tightly packed leaves to ensure freshness.
Getting protein from vegetables is a lot easier and more delicious than you can imagine. By including these vegetables in your diet, you can enjoy the protein-licious benefits and create several tempting recipes.