The 20 Vegetables Highest In Protein

Big chunks of meat don’t always need to be the only source of protein in your diet. Cutting back on meat occasionally and replacing meat with another source of protein can be a good change for the body. And by other sources of protein we don’t mean protein shakes and protein powder.

You’ve probably heard many times before that vegetables do not have much protein and it would be very hard to satisfy your daily protein needs. Yes, vegetables are not complete protein sources, but combining them with other veggies or combining them with eggs and dairy products can be a great way to boost your protein intake.

In this article, we present you with a list of 20 vegetables that will help you boost your protein intake and provide you with fiber at the same time.

1) Edamame (Organic)

Protein amount: 19 grams in one cup cooked serving

Edamame is one of the tastiest and healthiest appetizers. One cup of it or cooked soybeans has an enormous amount of protein. Always opt for an organic type, since the majority of soybeans in the US are actually genetically modified and grown with lots of pesticides. You can try frying it along with scallions, eggs, and asparagus.

2) Tempeh (Organic)

Protein amount: 17 grams in a three-ounce serving

Tempeh is made from fermented soybeans and mixing them in a dense cake that can later be fried in a pan like tofu or it can be sliced. It’s easily chewable, feels very nutty and has a lot higher amount of fiber and protein in comparison to tofu and since it is fermented, it can be more digestible for some people.

3) Tofu (Organic)

Protein amount: 9-16 grams in a three-ounce serving

Tofu is the standard vegetarian food known even to non-vegetarians and what vegetarians are most known for to eat. It’s made from curdled soy milk that can be fried in a pan, sautéed and stirred or sometimes scrambled. It might not be as full of protein as the tempeh is, but the taste can be more tolerable to some. Always go for the organic types to avoid GMO soy and nasty pesticides.

4) Lentils

Protein amount: 10 grams in a half cup serving

Lentils are low in calories, have lots of fiber and large amounts of protein which can be turned into a side dish filled with nutrients like a veggie burger or sometimes mixed into a sauce or dip. Lentils have also been proven to decrease cholesterol levels and decrease heart disease risk.

5) Black Beans

Protein amount: 8 grams in a half-cup cooked serving

These beans have a high content of fiber, folate, potassium, vitamin B6 and various types of phytonutrients. They can also be made into brownies.

6) Lima Beans

Protein amount: 8 grams in a half-cup cooked serving

Lima beans have been very common in our meals when we were kids. But that’s no reason to neglect them as an adult. Besides having high amounts of protein, lima beans are also rich in the amino acid leucine, which plays a major role in the protein synthesis in muscle tissue in adults.

7) Peanut Butter/Peanuts

Protein amount: 8 grams in a quarter cup serving/2 tablespoons of peanut butter

Peanuts are an excellent snack and peanut butter is the classic comfort food for kids, but you can also add it in lots of others foods like pizza. Peanuts and peanut butter can also help decrease your appetite and make you eat a lot less during the entire day, contributing to weight loss.

8) Wild Rice

Protein amount: 7 grams in one cup cooked serving

Wild rice is one of grains richest in protein and whenever you are at a doubt what grain to eat you should always opt for white rice. It has a chewy and nutty texture and can be very satiating. You could try making a casserole with it and add goat cheese and cranberries.

9) Chickpeas

Protein amount: 7 grams in half cup serving

Chickpeas are an excellent source of both fiber and protein which makes it an ideal combination for a healthy and tasty dip. You can try spreading it on a slice of bread instead of mayonnaise or serve it with along with various vegetable slices.

10) Almonds

Protein amount: 7 grams in a quarter cup serving

Besides being filled with protein almonds also have high amounts of vitamin E which offers great benefits to your hair and skin health. They can also satisfy around 60% of your daily needs for magnesium, which will help you with your sugar cravings, it can decrease PMS cramps, increase bone health and decrease soreness in your muscles as well as spasms.

11) Chia seed

Protein amount: 7 grams in two tablespoons per 2 tablespoons

Chia seeds pack an enormous amount of protein in such a small size, and they are also rich in linoleic acid, which is a type of omega-3 fatty acid found in plants. Plus, omega-3 acids help you trigger the release of the hunger-regulating hormone leptin, in charge of signaling your body to start burning off fats instead of depositing them.

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