When it comes to protein, a lot of you don’t consider vegetables as a source of protein but you’ll be surprised that vegetables are in fact a a great source of protein.
There are actually various types of veggies that contain a decent amount of protein. Licensed dietician, Emily Gilbert R.D. has listed some of the best ways to get our protein the veggie way. So if you’re a vegetarian, vegan or even just keen to increase your veggie intake and cut down on your meat intake, read on.
According to Gilbert, plant proteins are ‘incomplete’ proteins, meaning they don’t contain all of the essential amino acids. Thus, to ensure that you get the different types of amino acids we need for our bodies, we have to combine these veggies with whole grains.
Here are the Top 6 Veggies With The Most Protein
Each half-cup contains three and a half grams of protein. A great condiment to your meats but if you’re having it as part of a vegetarian meal, add it to your pasta sauces or pasta bakes for that additional bite of interest. Pea soup is also a delicious yet excellent way to incorporate this into your diet.
You’ll find three grams of protein in a half cup of spinach. You can eat this in so many ways – stir fries, soups, in salads, sandwiches or even blended in juices or a smoothie!
3. Baked Potato
Another stealth source of protein is surprisingly potatoes! A medium-sized one contains three grams. Naturally, we’re not encouraging you to load it with heaps of butter and salt. Moderation is key to any good diet. Need some fun topping ideas? Make these with eggs for that added source of protein. Or have it with spinach & some cheese. A yummy combo that is indeed.
Broccoli’s not just filled with fiber (2.6 grams per half cup)—it’s also a great source of protein, with two grams per serving. Increase your intake of protein by adding this regularly into your diet. One of the easiest ways is to have it steamed tossed with some garlic infused olive oil & topped with sea salt as part of your main meal. Alternatively, broccoli is great for stir fries. It’s versatile and relatively easy to get hold off. And it’s not too expensive. So, there are no excuses not to add this more into your meals.
5. Brussels Sprouts
These little green guys get a bad rep, but really, they aren’t so bad. They’re actually nutritional superstars: each half cup packs two grams of protein, along with 247 milligrams of potassium and 110 micrograms of vitamin K. This time of year, they are easier to come by with it being Christmas. They can be expensive since these veggies are imported but if you do get hold of some of these, don’t chuck them out or discount it because they are good for you! There are ways of sprucing it up and one of the best ways is to roast it with butter and honey, topped with salt & pepper. Simple and no fuss involved.
OK, we know that corn is technically a grain. But you’ll easily find it in the fresh produce aisle—and you’ll be glad to know that half a cup of kernels provides two grams of filling protein. Try this – grill it with some lemon parsley and garlic salted butter. It is to die for! But if you’re one who likes it simple, just boil the kernels and toss it in butter & salt. A truly delicious no-fail combination.
Source: Women’s Health