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Top 5 High-Protein Vegetables to Add to Your Diet

Did you know that vegetables can be an excellent source of protein?

While they may not contain as much protein as animal-based foods or legumes; some vegetables pack a surprisingly powerful protein punch.

In this article, we’re sharing our top 5 high-protein vegetables, complete with nutritional information and versatile ways to enjoy them.

Incorporate these vegetables into your meals to boost your protein intake while benefiting from their various health-promoting properties.

1. Edamame (Green Soybeans)

Edamame, also known as green soybeans, are immature soybeans harvested before they harden.

They are a popular and protein-rich vegetable, often consumed as a snack or added to salads and stir-fries.

Nutritional Information (per 1 cup/155g cooked):

– Calories: 189 kcal

– Protein: 17g (36%)

– Carbohydrates: 15g (32%)

– Fat: 8g (32%)

Health Benefits:

– Rich in fiber, vitamins, and minerals

– Good source of plant-based omega-3 fatty acids

– May help reduce cholesterol and improve overall heart health

– May support bone health due to its high calcium and vitamin K content

Ways to Enjoy Edamame:

– Boil or steam and enjoy as a snack with a sprinkle of sea salt or a dash of olive oil

– Add to salads, grain bowls, or stir-fries

– Blend into a creamy hummus or dip

2. Spinach

Spinach (Popeye’s favorite) is a leafy green vegetable that’s high in protein and offers various health benefits.

Nutritional Information (per 1 cup/180g cooked):

– Calories: 41 kcal

– Protein: 5g (49%)

– Carbohydrates: 7g (68%)

– Fat: 0.5g (11%)

Health Benefits:

– Rich in vitamins A, C, and K, as well as minerals such as iron and magnesium

– May help support eye health due to its lutein and zeaxanthin content

– Contains nitrates that may lower blood pressure and improve cardiovascular health

Ways to Enjoy Spinach:

– Add to salads, smoothies, or omelets

– Use as a base for veggie-packed wraps or sandwiches

– Sauté with garlic and a splash of lemon juice for a quick side dish!

3. Broccoli

Broccoli is a cruciferous vegetable with a high protein content and plate favorite for any 5 – 85-year old!

Nutritional Information (per 1 cup/156g cooked):

– Calories: 55 kcal

– Protein: 4g (29%)

– Carbohydrates: 11g (80%)

– Fat: 0.6g (10%)

Health Benefits:

– High in fiber, vitamins, and minerals, including vitamin C and potassium

– Contains compounds that may help reduce inflammation and support detoxification

– May promote healthy digestion and support gut health

Ways to Enjoy Broccoli:

– Steam, roast, or sauté and serve as a side dish

– Add to salads, stir-fries, or pasta dishes

– Blend into a creamy soup or purée

4. Asparagus

Asparagus is a nutrient-dense, high-protein vegetable with a unique flavor profile.

Nutritional Information (per 1 cup/134g cooked):

– Calories: 40 kcal

– Protein: 4.3g (43%)

– Carbohydrates: 7g (70%)

– Fat: 0.4g (9%)

Health Benefits:

– Good source of vitamins A, C, E, and K, as well as B-vitamins and minerals

– May help with digestion due to its high fiber and inulin content

– Contains antioxidants that may help protect against chronic diseases

Ways to Enjoy Asparagus:

– Grill, steam, or roast and serve as a side dish or appetizer

– Add to salads, pasta dishes, or stir-fries

– Wrap in a thin layer of prosciutto for a cheeky savory snack

5. Brussels Sprouts

Brussels sprouts are another cruciferous vegetable that’s high in protein and can be used to build some serious plant-power muscle!

Nutritional Information (per 1 cup/156g cooked):

– Calories: 56 kcal

– Protein: 4g (29%)

– Carbohydrates: 11g (78%)

– Fat: 0.8g (13%)

Health Benefits:

– Rich in fiber, vitamins, and minerals, including vitamin K and folate

– Contains compounds that may help reduce inflammation and support detoxification

– May help lower cholesterol levels and support cardiovascular health

Ways to Enjoy Brussels Sprouts:

– Roast with olive oil and your favorite seasonings

– Shred and add to salads or slaws

– Sauté with onions, garlic, and a splash of balsamic vinegar for a flavorful side dish

Final Thoughts

Incorporating these high-protein vegetables into your diet can help increase your protein intake, especially if you’re following a plant-based or vegetarian diet.

In addition to their protein content, these vegetables are packed with essential vitamins, minerals, and phytonutrients that support overall health and well-being.

Enjoy these nutrient-dense vegetables in a variety of dishes and preparations to reap their many benefits!