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Monday, April 17, 2017

The 12 Vegetables Highest In Protein

Maybe you're jumping on the vegan bandwagon, trying to lighten your carbon footprint, or simply scaling back on meat because you're sketched out by the factory-farmed stuff. Whatever your reason, relying less on animal products can be a great first step in upping your intake of nutrient-rich whole foods and crowding out overly processed crap. But how are you going to get enough protein? Don't sweat it—we did the math for you. Here, we've ranked 12 of the highest-protein veggies, legumes, and minimally processed meat alternatives, like tempeh, for your convenience.




Spinach

You might already know spinach as a popular "super food", but now you can eat it knowing that it is also a great source of protein, too. This vegetable is loaded with vitamins, minerals and antioxidants and within that deep dark green color is also plenty of protein.

Peas

Not only are peas one of my favorite kitchen additions, but they are an excellent source of protein. Peas can be enjoyed fresh or frozen and have some of the highest protein available of any vegetable. So, next time you are looking for a little protein boost, remember to add in a handful of peas to your meal.

Organic Edamame

Protein: 18 g per 1-cup serving (cooked)
Talk about healthiest appetizer ever—just a cup's worth of edamame (or cooked soybeans) packs a huge protein punch. Be sure to pick an organic variety, though, as most soybeans in the US are genetically modified and heavily treated with pesticides. Try edamame in this stir-fry: Edamame with Asparagus, Scallions, and Egg.

Chickpeas

Protein: 6 g per ½-cup serving
Permission to eat all the hummus—well, maybe not all of it, but chickpeas' combo of protein and fiber make for one healthy dip. Try it slathered on sandwich bread in place of mayo, or serve up one of these four ridiculously tasty hummus recipes with veggie slices.
 

Eggolant

Protein, per 1 cup: 0.82 grams

While eating eggplant won’t be listed as one of the 25 Weight Loss Tips From The World's Fittest Men as it’s fairly low in the protein department, it’s still a great addition to your diet. The purple plant is packed with powerful antioxidants called anthocyanins that provide neuroprotective benefits like bolstering short-term memory.

Kale

Protein, per 1 cup (cooked): 2.47 grams
Protein, per 1 cup (raw): 0.68 grams

You’ll soon see that kale has more protein than the next veggie, but we docked it a spot because the majority of dieters eats this leafy green raw. In which case, you’ll only get a measly half a gram of protein out of a cup. To up your muscle-building power, we’d recommend adding some chickpeas to your next kale salad.

Potatoes

Protein: 4 g in 1 medium white potato
Another stealth source of protein! Despite having a reputation for being pretty much devoid of all nutrition, a medium-sized spud actually contains 4 g of protein, along with about 20% of the recommended daily intake of heart-healthy potassium. Need some fun topping ideas?

Broccoli

Protein: 2 g per ½-cup serving (cooked)
Broccoli's not only an awesome source of fiber, its protein content is surprising, too (for a veggie anyway). And you can't go wrong with a vegetable that's been proven to deliver cancer-fighting compounds like sulforaphane. Up your intake with this Broccoli Peanut Salad, which combines two protein-packed plants in one simple recipe.

ild 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.

Asparagus

Not only are asparagus high in protein, but they also assist your body with detoxification. Asparagus are also high in fiber, which fills you up and leaves you feeling satisfied and satiated after eating.

 Brussels Sprouts

Protein: 2 g per ½-cup serving
These little green guys get a bad rap in the taste department—especially the frozen variety—but they're actually nutritional superstars. In addition to protein, brussels sprouts pack hefty doses of potassium and vitamin K.

 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.
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