Your body needs a steady supply of protein to get to perform functions likebuilding musclesandproducing hormones and neurotransmitters.
But some people on plant-based diets have a hard time putting together protein-rich meals and snacks.
This is because many plant-based foods are generally low in this important nutrient.
Fortunately, there are plenty of plant foods, including some vegetables, that are surprisingly high in protein.
Lentils
There’s a reason lentils are a favorite among dietitians and nutritionists.
Kidney beans
Like lentils, kidney beans are rich in protein.
One cup of kidney beanscovers 58%4of your daily folate needs.
Green peas
Green peas are an underrated vegetable that deserve some room on your plate.
Black beans
Black beans are a good choice if you’re trying to increase your protein intake.
Black beans are especially high inmagnesium6, a mineral that’s crucial forstress regulation.
Edamame
Just 1 cup of edamame contains more protein than2 cups of milk8.
Peanuts
Even though peanuts are commonly considered a nut, they’re actually a legume.
For example, 1 cup of spinach contains 260% more protein than a cup ofcooked zucchini13.
These protein-packed beans have a buttery taste and creamy texture.
Plus, they’rerich in15minerals like magnesium, copper, potassium, and zinc.
Asparagus
This spring vegetable is surprisingly high in protein, packing in over4 grams per cup16.
Highest protein vegetables
When you think ofhigh-protein foods, veggies don’t usually come to mind.
However, certain vegetables, especially beans, lentils, and peascollectively known as legumesare packed with plant-based protein.
Protein researcher and professor at McMaster UniversityStuart Phillips, Ph.D., agrees.
so that meet those needs, he encouragesthose on plant-based diets to pay special attention to protein.
Summary
Protein pairing: Is it necessary?
FAQ
Which vegetable has the highest protein?
Legumes, like lentils and edamame, are very high in protein.
A cup of lentils provides more protein than two eggs!
What are the top 10 vegetables with protein?
What vegetables have more protein than meat?
Gram-for-gram, most meat products are a much more concentrated source of protein than high-protein plant foods.
For example, 100 grams ofturkey breastcontains 21 more grams of protein than 100 grams ofcooked lentils.
