These Veggies Will Have You Rethinking How You Get Your Protein

May 27, 2018 • By Penelope Torres
The estimated reading time is 3 minutes

Whether you’re a seasoned vegetarian or are a newcomer to a more vegetable-appreciative way of life, one of the first things you can probably recall asking yourself is, “What about protein?” It’s well-known that valuable, muscle-building protein comes from meat and a few other sources like eggs and peanut butter. What’s not as well-known, however, is how many vegetables pack a whopping dose of protein and you can get them at your local grocery or you can even save time with grocery delivery by ordering online.

Soybeans

A half-cup serving of soybeans brings 21 grams of protein into your diet. One of the best things about soybeans is that they can be prepared and enjoyed in many ways, including:

  • Soy milk
  • Tofu
  • Steamed or dry-roasted soybeans
  • Used to make tempeh, a popular meat alternative

Spinach


One cup of cook spinach packs 5 grams of protein, which is best utilized when eaten steamed rather than raw. Spinach is also an incredibly versatile veggie that can be added to nearly anything.

Artichokes


Per medium-sized artichoke, you can expect a deliverance of about 10.3 grams of essential protein. Not only is this vegetable packed with protein, much more than most other veggies, but it also has a strong fiber content to help your body feel full and energized.

Sun-Dried Tomatoes

Enjoy a cup of these delicious treats and receive 6 grams of protein as well as lycopene, fiber, and ¾ of your daily recommended amount of potassium. Like Spinach, sun-dried tomatoes can be enjoyed in a great number of ways, which makes them especially easy to incorporate into your diet. Mix them into a salad, a salsa, or pasta sauce for a delightful protein-packed punch.

Peas

Yes, that vegetable that you hated when you were a kid is actually as good for you as mom and dad said. With 8 grams of protein per one cup, as well as a whopping amount of vitamin C, peas help to keep the immune system strong while helping you achieve your daily needs for protein.

Lentils

This veggie has three times the protein of one large egg, when consumed in a one-cup portion. That’s 18 grams of protein in one shot! There’s a reason why lentils are so incredibly popular among those with plant-based diets. They also have a high amount of fiber plus very little fat (less than 1 gram per cup), making them a staple of many weight loss diets.

Brussel Sprouts

This veggie not only brings the protein but the fiber too! While you might not have appreciated Brussel sprouts so much as a child, your adult taste buds might be better equipped to handle it if you bake them or use them as a part of another dish.

Kale

This renowned super food is the staple of many vegetarian diets because of its high protein content as well as a rich combination of vitamins, minerals, and antioxidants that promote overall wellness. It can be enjoyed on its own as a kale salad, or added to other dishes that need a leafy green kick.

Penelope Torres

She is a health blogger that knows exactly what readers expect from her writings on nutrition, health and wellness. She inspires them to act and educate them on nutrition and healthy living using real and scientifically-based facts that support her ideas.
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