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10 High Protein Packed Vegetables You Should Be Eating


While meat and dairy are often touted as the main sources of protein, vegetarians and vegans know the power of a plant-based protein punch. Legumes like lentils and chickpeas are no secret, but many vegetables offer a surprising protein content. Here are 10 delicious options to add variety and boost the protein content of your meals:

Top Five High Protein Packed Vegetables:

  1. Edamame: This immature soybean offers 17.3 grams per cup cooked. Enjoy them edamame pods steamed or roasted, or shelled and added to salads, stir-fries, or rice bowls.

  2. Lentils: A vegetarian staple, lentils are loaded with protein at 18.5 grams per cup cooked. They’re incredibly versatile, fitting into soups, stews, salads, and even burgers.

  3. Brussels Sprouts: Don’t write off these miniature cabbages yet! They provide a surprising 8.0 grams of protein per cup cooked. Roast them for a sweet and slightly nutty flavor, or shred them raw for a salad topping.

  4. Green Peas: Pop these vibrant pods for a vitamin C boost too. A cup of cooked green peas offers 8.3 grams of protein. Enjoy them steamed, mashed, or tossed into pasta dishes.

  5. Artichokes: These spiky vegetables are more than just a centerpiece. One medium artichoke boasts 4.0 grams of protein. Steam or boil them whole, then scoop out the delicious heart for dipping or stuffing.

Other Five:

  1. Broccoli: A cruciferous favorite, broccoli florets provide 5.0 grams of protein per cup cooked. Broccoli is incredibly versatile, enjoyed raw with dips, roasted with a drizzle of olive oil, or steamed and added to stir-fries or frittatas.

  2. Asparagus: These slender green spears are a great source of protein and fiber. One cup of cooked asparagus offers 5.2 grams of protein. Roast, grill, or steam asparagus for a side dish or add them to pasta or quiche.

  3. Spinach: This leafy green powerhouse isn’t just rich in vitamins, it also provides 5.3 grams of protein per cup cooked. Sauté spinach for a quick side dish, add it to soups or stews, or sneak it into smoothies.

  4. Mushrooms: While not technically a vegetable, mushrooms add a meaty texture and umami flavor to dishes. One cup of cooked white mushrooms offers 3.0 grams of protein. Stuffed portobello mushrooms make a hearty vegetarian main course, while sliced mushrooms add depth to stir-fries and omelets.

  5. Sweet Potatoes: Don’t underestimate the power of the humble sweet potato! A medium sweet potato boasts 4 grams of protein. Enjoy them baked, roasted, or mashed as a flavorful side dish, or blend them into soups and stews.

By incorporating these vegetables into your diet, you can create delicious and satisfying meals that are good for you and good for the planet.

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