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When it comes to building a healthy and balanced diet, protein is an essential nutrient that should not be overlooked. Protein is necessary for building and repairing tissues, making enzymes and hormones, and maintaining a healthy immune system. While many people turn to animal-based sources like eggs, meat, and dairy for protein, there are plenty of high-protein vegetables that can provide just as much, if not more, protein than their animal-based counterparts.
But why are eggs the go-to source of protein for people who are into fitness? Eggs seem to be a staple in the diet of any fitness enthusiast because they're high in protein with roughly 6 grams in a medium to large-sized egg. But if you’re vegan, plant-based or simply don’t like eggs, don’t worry, there are plenty of options in the world of vegetables to explore. These vegetables are not only packed with protein but also contain a range of other nutrients and health benefits that make them a great addition to any diet.
Edamame
Edamame, or young soybeans, are a staple in Japanese cuisine and have become increasingly popular in the West in recent years. One cup of cooked edamame contains approximately 18 grams of protein, making it an excellent plant-based source of protein.
In addition to its high protein content, edamame is also a good source of fibre, iron, and calcium. It is also rich in antioxidants and other phytonutrients that have been linked to a range of health benefits, including lower cholesterol levels and improved bone health.
Edamame can be enjoyed as a snack or added to salads, stir-fries, and other dishes. It can also be blended into dips and spreads for a high-protein, plant-based alternative to traditional dips like hummus.
Broccoli
Broccoli is a cruciferous vegetable that is known for its high nutrient content and numerous health benefits. One cup of cooked broccoli contains approximately 6 grams of protein, making it a great source of plant-based protein.
In addition to its protein content, broccoli is a good source of fibre, vitamins C and K, and other important nutrients. It has been linked to a range of health benefits, including reduced inflammation, improved heart health, and reduced risk of certain types of cancer.
Broccoli can be enjoyed in a variety of ways, from roasted or grilled to steamed or sautéed. It can also be blended into soups and sauces for added nutrition and flavour.
Lentils
Lentils are a type of legume that is often used in vegetarian and vegan cooking as a high-protein alternative to meat. One cup of cooked lentils contains approximately 18 grams of protein, making it one of the most protein-rich vegetables available.
In addition to their high protein content, lentils are a good source of fibre, iron, and other important nutrients. They have been linked to a range of health benefits, including improved digestive health, lower cholesterol levels, and reduced risk of certain types of cancer.
Lentils can be used in a variety of dishes, from soups and stews to salads and dips. They can also be blended into patties and used as a vegetarian alternative to meat in burgers and sandwiches.
Brussels Sprouts
Brussels sprouts are cruciferous vegetables that are often overlooked but are packed with nutrients and health benefits. One cup of cooked Brussels sprouts contains approximately 4 grams of protein, making it a great source of plant-based protein.
In addition to its protein content, Brussels sprouts are a good source of fibre, vitamins C and K, and other important nutrients. They have been linked to a range of health benefits, including improved heart health, lower inflammation, and reduced risk of certain types of cancer.
Brussels sprouts can be enjoyed in a variety of ways, from roasted or grilled to sautéed or steamed. They can also be shredded and used as a base for salads or blended into soups and sauces for added nutrition and flavour.
Spinach
Spinach is a leafy green vegetable that is often hailed for its high nutrient content, but it is also a great source of plant-based protein. One cup of cooked spinach contains approximately 5 grams of protein, making it a great addition to any protein-rich meal.
In addition to its protein content, spinach is a good source of fibre, vitamins A and K, and other important nutrients. It has been linked to a range of health benefits, including improved eye health, lower blood pressure, and reduced risk of certain types of cancer.
Spinach can be enjoyed in a variety of ways, from sautéed or steamed to blended into smoothies or soups. It can also be used as a base for salads or added to omelettes and other egg dishes for a protein-rich boost.
