The Most Protein Rich Vegetables For Vegetarians

Table Of Contents

1. Overview- Protein Riched Vegetables for Vegans
   • Lentils- - Soy Edamame- - Asparagus- - Beetroot- - Potatoes- - Broccoli- - Reformed chips- - Peas

Overview

Most people don’t think of veggies as a significant source of protein. Most vegetables are modest sources, but legumes such as lentils, edamame, and peas pack a lot, and the rest add up across a day of meals.

If you are a vegetarian or choose a vegetarian method to lose weight, then it is essential to select vegetables that are rich in protein to ensure adequate nutrients for the body. Meat is not the only good source of protein.

Several plant foods are nutritious and supply useful amounts of protein too.

Protein Riched Vegetables for Vegans

Below are 8 vegetables and legumes that supply protein, with amounts from USDA nutrient data.

Lentils

Lentils contain a lot of protein: one cup of cooked lentils has about 18 g, according to USDA FoodData Central. They also supply folate, thiamin, phosphorus, and iron.

Soy Edamame

One cup of prepared edamame (young green soybeans) has about 18 g of protein.

Asparagus

One cup of cooked asparagus gives you about 4 g of protein.

Beetroot

Beets contain a little protein: one cup of raw beets has about 2.2 g. They are also very low in fat.

Potatoes

Most people think of potatoes as a carbohydrate food, and they are. But they also contain some protein: one medium baked potato with the skin gives you about 4 g.

Broccoli

One cup of chopped raw broccoli contains about 2.6 g of protein and only 31 calories. A cup of cooked broccoli is more tightly packed and has about 3.7 g.

Bok choy

Bok choy (Chinese cabbage) is very nutritious, with fiber, vitamin C, folate, calcium, vitamin B6, and beta carotene. One cup of cooked bok choy has about 2.7 g of protein.

Peas

Half a cup of cooked green peas contains about 4 g of protein plus about 4 g of fiber.

As Health My Lives mentioned above, these vegetables and legumes can help you meet your daily protein needs, whether you are vegetarian or not.

Most vegetables have far less protein than meat or beans, so vegetarians and vegans should also eat legumes, tofu, nuts, seeds, and whole grains. Also, these vegetables have many other nutrients and are associated with all sorts of health benefits.

Don’t be afraid to use and incorporate veggies into your dishes to add variety to your diet!

Sources

• Lentils, mature seeds, cooked, boiled, USDA FoodData Central
• Edamame, frozen, prepared, USDA FoodData Central
• Broccoli, raw, USDA FoodData Central
• Peas, green, cooked, boiled, USDA FoodData Central