Protein packed vegetables: Protein is important for many body parts. It nourishes the hair and muscles, and is crucial in keeping the structure of the body healthy. Protein is important in the growth, repair, and maintenance of our body tissues and is made up of amino acids, the building blocks of proteins.
Vegans or vegetarians need more protein than those who consume animal products. However, if planned well, vegan diet too can provide all the nutrients that the body needs.
We all know that legumes, dairy, meat, poultry and seafood are protein sources. But there are some vegetables too that are packed with protein.
Here are some vegetables that are excellent sources of protein.
Spinach
1 cup: 6 g protein
Spinach is full of nutrients like vitamin A, vitamin K and vitamin C, which support a healthy immune system, protect vision, promote healthy blood flow and more.
Artichokes
1 cup: 4.8 g protein
Artichokes are packed with protein, fiber and many other nutrients. Artichoke is a flavorful, earthy vegetable that deserves a spot on your plate. Enjoy canned or fresh artichokes with these easy preparation tips.
Sweet Corn
1 cup: 4.7 g protein
Sweet corn is a nutritious food with impressive health benefits. Similar to green peas, it is a good source of fiber which helps keep you full and satisfied, especially when paired with protein.
Avocado
1 cup: 4.6 g protein
There are so many reasons to enjoy avocados, from managing weight to boosting your heart health. Along with protein, avocados are a good source of potassium and fiber.
Asparagus
1 cup: 4.3 g protein
Asparagus is a high-protein, low-carb vegetable with a number of nutritional benefits. It is a great source of folate and vitamin A, which are important for cell growth, vision and healthy skin.
Brussels Sprouts
1 cup: 4 g protein
Brussels sprouts pair fiber and protein with several vitamins and nutrients to keep you feeling full and nourished. They have health benefits ranging from keeping you mentally sharp to fighting cancer and lowering blood pressure. With 4 g of protein present in every cup uncooked, enjoy them roasted with garlic and Parmesan.
Mushrooms
1 cup: 4 g protein
Mushroom’s meaty flavor sets it apart from other vegetables. Not only are they earthy and flavorful, but these fungi also contain more protein than several vegetables—One cup of cooked mushrooms provides about 4 g of protein! Moreover, mushrooms are packed with B vitamins, and for those mushrooms grown under UV light, vitamin D, which is a nutrient that many people are not getting enough of.
Potatoes
1 cup: 3 g protein
Potatoes have a bad reputation for being a high-carb vegetable. In reality, they are a good source of several nutrients—one cup (160g) of cooked potato boasts 20% of your daily needs for potassium and 25% of your vitamin C needs. They are also a filling option for a starchy vegetable, offering three g of protein per serving cooked.
Soybean sprouts
Protein: 9 gm per cup
Soybean sprouts are crunchy and hefty dose of protein to plant-based plates. If you are tired of beans, sprouts, let you switch things up without sacrificing protein.
Green peas
Protein: 5.1 gm per 100 gm
Peas are a fantastic natural source of protein. They are flavourful, protein-rich and adaptable. So, you can add them to a variety of foods to create delectable dinners and snacks.
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