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THE 20 HIGHEST PROTEIN VEGGIES
THE 20 HIGHEST PROTEIN VEGGIES
Maybe you're jumping on the vegan bandwagon, trying to lighten your carbon footprint, or simply scaling back on meat because you're wary of the factory-farmed stuff.
Whatever your reason, going vegetarian or 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 maths for you.
Here, we've ranked 20 of the highest protein veggies, legumes, and minimally processed meat alternatives, like tempeh, for your convenience.
1. ORGANIC EDAMAME
Protein: 18g per 130g serving
Talk about healthiest appetizer ever—just a cup's worth of edamame (aka 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 this High Protein Pulsed Pea and Edamame Bean Millet Salad recipe.
2. ORGANIC TEMPEH
Protein: 16g per 85g serving
Tempeh is made by fermenting cooked soybeans and shaping it into a dense cake that can be sliced and pan-fried like tofu. It's nutty, chewy, and packs significantly more protein and fibre than tofu—and because it's fermented, it's easier to digest for some. Try this awesome Cucumber and Tempeh Salad recipe.
3. ORGANIC TOFU
Protein: 8 to 15g per 85g serving
Ah, tofu, the classic vegetarian blank slate made from curdled soy milk that's wonderful pan-fried, sautéed in a stir-fry, and even scrambled. Though it's not quite as protein-packed as tempeh, its taste may be more tolerable. Opt for organic varieties to avoid genetically modified soy and funky pesticides. Learn the 11 Of The Best Ways To Upgrade Your Tofu Recipes here.
4.
LENTILS
Protein: 9g per 65g serving
Low-cal, high-fibre, and high-protein lentils can be morphed into a nutrient-dense side dish, veggie burger, or even whipped into a hummus-like dip. Bonus: They've been shown to lower cholesterol and reduce risk of heart disease. Try this deliciously wholesome 8 Healthy Lentil Recipes.
5.
BLACK BEANS
Protein: 7.6g per 65g serving (cooked)
Black beans are also packed with heart-healthy fibre, potassium, folate, vitamin B6, and a range of phytonutrients. They also make a killer batch of Black Bean Brownies!
6.
BROAD BEANS
Protein: 7.3g per 65g serving (cooked)
What, you haven't had these since you were 10? Well, good news: In addition to filling protein, lima beans contain the amino acid leucine, which may play a big role in healthy muscle synthesis among older adults.
7.
PEANUTS OR PEANUT BUTTER
Protein: 7g per 65g serving (or 2 tbsp PB)
Not only are peanuts and peanut butter great for munching and whipping up classic childhood comfort food, they're also super versatile—really, you can even use them in a pizza! They've also been shown to help you eat less at lunch if you consume them at breakfast—aka the second-meal effect. PB and banana, anyone? Check out these Healthy Baking Recipes For Peanut Butter Addicts.
8.
WILD RICE
Protein: 6.5g per 130g serving (cooked)
Move over, quinoa. Wild rice is the protein-rich grain you should be gravitating toward. With a nutty taste and slightly chewy texture, it's way more satisfying, too. For a comforting (but clean) cold-weather meal, try this Wild Rice and Roasted Butternut Squash Salad.
9.
CHICKPEAS
Protein: 6g per 65g serving
Permission to eat all the hummus—well, maybe not all of it, but chickpeas' combo of protein and fibre make for one healthy dip. Try one of Deliciously Ella's Three Favourite Hummus Recipes slathered on bread in place of mayo, or serve up with veggie slices.
10. ALMONDS
Protein: 6g per 32g serving
Along with protein, almonds deliver some serious vitamin E, which is great for the health of your skin and hair. They also provide 61 per cent of your daily recommended intake of magnesium, which can help curb sugar cravings, soothe PMS-related cramps, boost bone health, and ease muscle soreness and spasms.
11. CHIA SEEDS
Protein: 6g per 2 tbsp serving
Chia packs a tonne of protein in those pint-sized seeds, which are also a great source of alpha-linolenic acid (ALA), a type of plant-based omega-3 fatty acid. Bonus: Omega-3s help stimulate the satiety hormone leptin, which signals your body to burn these fats instead of storing them.
12. STEEL-CUT PORRIDGE
Protein: 5g in 32g serving (dry)
Steel-cut oats aren't just a solid source of protein; they also have a lower glycemic index than rolled oats. This means they don't spike blood sugar as much, so you're likely to be more satisfied and experience fewer cravings after eating them. Try these 10 Best Porridge Recipes.
13. CASHEWS
Protein: 5g per 32g serving
In addition to a decent protein punch, cashews contain 20 per cent of the recommended intake of magnesium, along with 12 per cent of the recommended intake of vitamin K—two essential bone-building nutrients.
14. PUMPKIN SEEDS
Protein: 5g per 32g serving
Pumpkin seeds aren't just a super convenient way to get a dose of satiating protein, they're total nutrient powerhouses, packing about half the recommended daily intake of magnesium, along with immune-boosting zinc, plant-based omega-3s, and tryptophan—which can help ease you into a restful slumber.
15. POTATOES
Protein: 4g 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 4g of protein, along with about 20 per cent of the recommended daily intake of heart-healthy potassium. Need some fun topping ideas? Try this Baked Potato With Alkaline Mayonnaise and Watercress.
16. SPINACH
Protein: 3g per 65g serving (cooked)
Sure, 3g may not sound like a lot, but for a green veggie, it is. Still, don't just make a salad and call it a day. Cooking this green is the secret to upping its protein content. Move over, kale—try it out with these Spinach Chips.
17. ORGANIC SWEETCORN
Protein: 2.5g per 65g serving
Like potatoes, sweetcorn often gets put into the "plants with no redeeming qualities" category, but paired with protein-rich veggies and legumes, it can nicely round out a protein-packed plant-based dish. Pick organic or non-GMO fresh or frozen varieties, though, as most conventional corn has been genetically modified. Try it tonight in this easy Sweet Corn and Butternut Squash Succotash.
18. AVOCADO
Protein: 2g per ½ avocado
This fruit is creamy, dreamy, and super filling, thanks to its blend of monounsaturated fatty acids and a bit of protein. For a new spin on everyone's favorite guacamole ingredient, try it in this Feta, Watermelon and Avocado Salad Recipe.
19. BROCCOLI
Protein: 2g per 65g serving (cooked)
Broccoli's not only an awesome source of fibre, 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 and Pea soup with Quinoa, which combines two protein-packed plants in one simple recipe.
20. BRUSSELS SPROUTS
Protein: 2g per 65g 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. Try this Detoxing Brussel Sprout And Almond Recipe.
The article The 20 Highest Protein Veggies (And Other Plant-Based Foods) You Can Eat originally appeared on Prevention and Women's Health US.
source: www.womenshealthmag.co.uk
