Looking for plant-based protein sources? Discover nine delicious vegetables packed with protein to diversify your meals!
Edamame: The Protein-Powerhouse
Edamame, or young soybeans, stand out as a top choice among high-protein vegetables, boasting around 18 grams of protein per cup when cooked. This means a simple cup of edamame is not just a snack; it's a healthy power boost. Loaded with fiber and essential omega-3 fatty acids, edamame helps promote a well-rounded diet. Enjoy edamame boiled or roasted, seasoned to taste for a simple yet satisfying snack. Turn up the flavor with a creamy edamame dip by blending edamame, cottage cheese, and cilantro. Don’t forget to throw some into your stir-fry for an extra protein punch!
Lentils: A Nutrient-Dense Option
Rich in essential nutrients, lentils provide another excellent plant-based protein source, offering 18 grams of protein in a cup cooked. In addition to their high protein content, lentils benefits include being loaded with B vitamins, magnesium, and iron—key nutrients that support your body’s wellbeing. Versatile and easy to prepare, lentils can enhance veggie burgers, soups, or nachos for a protein-packed meal. Consider making a lentil soup by slow-cooking lentils with veggies in low-sodium broth, creating a warm, wholesome dish that’s both nutritious and filling.
Chickpeas: The Versatile Protein Source
Chickpeas are not only a staple in making hummus and falafel but also provide nearly 15 grams of protein per cup cooked. Their versatility allows you to incorporate them into a variety of dishes. Toss them into salads, minestrone soup, or roast them for a crunchy snack. A quick and simple spread can be made by smashing chickpeas with mayonnaise, lemon juice, and dill, creating a delightful protein-rich topping for sandwiches or toast.
Fava Beans: A Nutrient Powerhouse
Fava beans bring almost 13 grams of protein per cup cooked, along with vital antioxidants, manganese, and copper. Eating this nutrient-dense bean can significantly boost your health. They can be boiled or roasted, then added to pasta, soups, or used to create a delectable fava bean dip paired with crackers or pita.
Green Peas: Tiny Powerhouses
Surprising to some, green peas aren't just a side veggie but pack in about 8 grams of protein per cup cooked, along with vitamin C and zinc. Include them in casseroles, stews, or toss them into pasta dishes for added nutrition. For a twist, blend cooked green peas with tahini, lemon, and spices to craft a vibrant hummus alternative.
Pinto Beans: A Filling Option
One cup of cooked pinto beans offers about 15 grams of protein, combined with fiber and potassium for overall wellness. Consider a hearty burrito filled with pinto beans, cheese, tomatoes, and lettuce. They are also great when making California-style vegetable burgers or served alongside cilantro lime rice for a satisfying meal.
Artichokes: Nutty and Sweet
With approximately 5 grams of protein per cup cooked, artichokes provide a unique flavor profile along with fiber and antioxidants. They can be turned into a delightful artichoke salad or stuffed with cheese and herbs for a delicious side. For a twist on traditional pasta, try a marinated artichoke pasta salad that’s both fresh and filling.
Mung Beans: Nutrient-Dense and Wholesome
Containing about 14 grams of protein per cup cooked, mung beans are rich in fiber and antioxidants. You can easily cook them in a pressure cooker or on the stovetop. Once prepared, add mung beans to stir-fries, soups, or mix them into your rice dishes for an extra nutrition boost.
Brussels Sprouts: Tiny but Mighty
These small vegetables offer about 2 grams of protein per half cup, along with fiber and important nutrients like vitamin K. Brussels sprouts can be roasted until crispy and served with balsamic vinegar, or shredded and tossed into salads. For a quick side, sauté them with olive oil, lemon juice, salt, and pepper for a burst of flavor.
Exploring these plant-based protein sources not only diversifies your meals but also ensures you're fueling your body with essential nutrients. Whether you're a seasoned vegan or simply wanting to swap in more plant proteins, these vegetables make achieving your dietary goals delicious and nutritious!