peanuts
20 Vegs & Plants with Protein!
Protein is an important part of a well-balanced diet. Your body utilizes the amino acids of protein as building blocks for the formation of muscles, tissues, bones, blood, and enzymes. While meats are high in protein, many individuals prefer a vegetarian diet. Many plants and vegetables contain the protein your body needs. Here is a list of 20 of them.
20. Edamame
Edamame is at the top of the list of plants that pack a protein punch. Just one cup of cooked edamame can provide 18 grams of protein. Enjoy a simple snack of steamed, salted edamame. Or, try Food Network’s recipe for Spiced Edamame that calls for frozen edamame, chili powder, oregano, and dried red pepper flakes.
19. Tofu
A 3-ounce serving of fried tofu contains around 16 grams of protein. Tofu is made from soy milk and is often a staple of vegetarian diets. Spicy Southern Kitchen has a recipe for Asian Garlic Tofu that uses tofu, Hoisin sauce, soy sauce, oils, and spices to make a fragrant Asian dish. Serve this entrée with broccoli for even more protein.
18. Almonds
Almonds contain 6 grams of protein per ¼ cup serving. In addition to protein, almonds contain magnesium, phosphorus, iron, and potassium. Enjoy a handful of almonds for a crunchy snack or sprinkle them on your salad. A smear of almond butter on apple slices makes a nutritious treat that provides energy and a dose of protein between meals.
17. Avocado
One cup of cubed avocado contains 3 grams of protein. Avocado also contains vitamin C, vitamin K, and is rich in healthy fats. You can mash up an avocado for a tasty morning treat of avocado on whole-wheat toast. Or make a delicious salad using cucumber, tomato, avocado, and quinoa with a lemony vinaigrette.
16. Black Beans
A cup of black beans provides 5 grams of protein. Furthermore, black beans are packed with fiber, which helps keep you feeling full and promotes good digestive health. Sprinkle black beans on top of a salad or whip up a delicious batch of savory black bean soup. You can also make these amazing gluten-free Fudgy Black Bean Brownies.
15. Broccoli
One cup of chopped, raw broccoli contains around 3 grams of protein. Raw broccoli is a great treat when dipped in flavorful hummus. You can also enjoy roasted broccoli by sprinkling it with olive oil and garlic and baking it in the oven. Trisha Yearwood’s Broccoli Salad combines broccoli florets with onion, raisins, sunflower seeds, mayo, and vinegar for a crunchy treat.
14. Brussels Sprouts
You get about 2 grams of protein when you consume ½ cup of Brussels sprouts. These gems also contain vitamin C, vitamin A, and calcium. Try Tasty’s recipe for Honey Balsamic Roasted Brussels Sprouts. This recipe calls for Brussels sprouts, balsamic vinegar, honey, and oil and cooks up in about 20 minutes.
13. Cashews
You can obtain around 5 grams of protein from just ¼ cup of cashews. Nuts also contain healthy omega-3 fatty acids that promote brain health and help lower cholesterol. Delish has a recipe for Stir-Fried Vegetables with Toasted Cashews that tastes even better than takeout. Packed with plant protein, it calls for mushrooms, scallions, cabbage, and broccoli in addition to cashew nuts.
12. Chia Seeds
Just one tablespoonful of chia seeds provides about 3 grams of protein. These little seeds also contain dietary fiber and calcium. Add chia seeds to your morning smoothie for an extra boost of protein. You can also make an overnight chia seed pudding by combining the seeds with the milk of your choice and a dash of honey. This treat can be topped with fruit, nuts, or coconut, or granola.
11. Chickpeas
A one-half cup serving of chickpeas or garbanzo beans can provide 10 grams of protein. These tasty beans are rich in fiber and can be added to soups, salads, or stews. They also taste great blended with tahini, garlic, olive oil, and lemon juice to make a tasty hummus. Increase the protein value by dipping broccoli in hummus for a healthy snack.
10. Lentils
One cup of cooked lentils provides 18 grams of protein. These legumes are packed with fiber as well, so they help keep you feeling satisfied. Cookie and Kate has a recipe for Best Lentil Soup, which is packed with lentils, veggies, and plenty of flavor. Collard greens or kale add extra protein and nutrients, while curry powder and cumin deliver a delicious boost of spicy flavor.
9. Lima Beans
Enjoy a ½ cup serving of lima beans, and you will provide your body with 8 grams of protein. Boiled lima beans make a simple yet tasty side dish. You can also combine lima beans with other types of beans to make this Four Bean Salad. Lima beans can also be added to soups and stews for an extra dose of tasty protein.
8. Oatmeal
One cup of cooked oatmeal contains about 6 grams of protein. You can up the protein content by topping your oats with nuts, chia seeds, or Greek yogurt. Whip up a batch of overnight oats by mixing oats with milk and the toppings of your choice.
7. Peanuts
Peanuts and peanut butter also contain protein. A one-half cup serving of peanuts contains about 14 grams of protein. While peanuts contain protein, enjoy them in moderation due to their high-fat content. A few peanuts baked with oats, seeds, other nuts, and dried fruit can make a batch of healthy granola. Peanut butter can up your protein consumption when enjoyed with apple slices or a banana as a nutritious snack.
6. Pumpkin Seeds
A ¼ cup serving of crunchy pumpkin seeds contains around 3 grams of protein. Enjoy these seeds on top of yogurt or oatmeal for a crunchy boost of added protein. When carving your Halloween pumpkin, you can bake up your own batch of roasted pumpkin seeds. Simply wash the seeds to remove any pulp, then mix them with olive oil and spices before roasting in the oven.
5. Spinach
Spinach is rich in vitamins, minerals, and antioxidants. In addition, one cup of cooked spinach provides around 5 grams of protein. saute spinach leaves in olive oil with a pinch of garlic for a tasty dose of protein, vitamin K, and vitamin A.
4. Tempeh
If you haven’t heard of tempeh, it is a soybean product popular in Southeast Asia. Tempeh is made by fermenting soybeans, mixing them with beans or grains, and then shaping them into a cake. Popular with vegans, cooked tempeh provides 16 grams of protein in one 3-ounce serving.
3. Wild Rice
Nutty and chewy, one cup of cooked wild rice provides around 7 grams of protein. You can enjoy wild rice as a pilaf, served with mushrooms as a side dish, or added to soups. For extra protein, combine wild rice with lentils in recipes like this one for Butternut Squash, Lentil, and Wild Rice Stew.
2. Corn
Corn sometimes gets a bad rap as a vegetable less rich in nutrients. However, a one-half cup serving of cooked sweet corn can provide around 3 grams of protein. Include kernels of corn in soups and stews, or cook them with peas and diced carrots for a nutrient-packed side dish. Of course, nothing beats the taste of a buttery ear of roasted sweet corn in the summertime.
1. Potatoes
Believe it or not, one medium potato contains around 4 grams of protein. Potatoes are a versatile vegetable. You can enjoy them boiled, roasted, mashed, or baked. Food&Wine has a recipe for Potato Salad with Hummus-Yogurt Dressing that takes the protein content up a notch. Or, you can simply slice your potatoes, sprinkle them with olive oil and garlic, and roast them in the oven
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