10 Amazing High-Protein Vegetables You Should Start Eating Today
Proteins are compounds that help to build blocks of life, such as breaking down into amino acids (promoting cell growth and repair) and taking a longer time to be digested than carbohydrates (keeping you feel fuller for longer, perfect when trying to lose weight.)
The best sources of protein are animal products—meat, eggs and dairy, however, they are rich in saturated fat and cholesterol, which can cause many health problems.
Fortunately, the protein can be taken from many other foods, such vegetables, which don’t have any side effects like animal products.
Here are 10 vegetables that contain a high amount of protein, and we offer you some tips on how to add them to your diet.
Spinach is widely known as ‘superfood’ because of the abundance of protein. It is rich in important minerals, vitamins, and antioxidants which promote weight loss. You can easily combine spinach with olive oil and other vegetables or just add some spinach leaves to your soup.
Peas are a powerful source of protein. Another advantage of peas is that they can be eaten fresh, boiled, frozen, fried, etc. Also, they are one of the richest vegetables in protein. So, feel free to add plenty of them to your everyday diet.
Broccoli is loaded with protein, antioxidants, fiber and minerals. So, just get the most benefits out of this potent vegetable. When used in salads, soups, broccoli can be a healthy option for your dinner.
Kale is just another protein-rich vegetable which offers a lot of nutrition. One of the best things about kale is that you can eat it fresh in salads, boiled in soups, topped on casserole or blended into smoothies.
5. Springy Sprouts
Sprouts are packed in protein and help manage your weight by satiating your hunger. They are an ideal solution for the hunger prangs in the evenings. People typically cook them by steaming, roasting, boiling, or grilling. They are a great side dish, but can be also added to soups, salads, and sandwiches.
6. Little Balls of Brussels Sprouts
Cruciferous veggies are loaded in fiber and protein, both of which play a significant role in weight loss. You can add them to salads or even better, roast them and drizzle some salt and olive oil for a mouth-watering meal.
Like broccoli, cauliflower provides a high amount of protein for the number of calories it delivers.
One cup (100 grams) of cauliflower has 2 grams of protein and 25 calories. It is also a great source of vitamins C and K and minerals like potassium, manganese, magnesium, phosphorus, calcium and iron.
Cauliflower also contains a high amount of a particular glucosinolate compound called sinigrin. This is thought to have anticancer, antioxidant and anti-inflammatory properties.
The glucosinolate content of cauliflower may drop significantly when it’s cooked. Therefore, cauliflower may be better eaten raw.
However, cauliflower is also high in other antioxidants that are preserved during cooking and may even increase after cauliflower is steamed or microwaved.
Like several other vegetables on this list, cauliflower has the potential to reduce cholesterol levels because of its capacity to bind bile acids. Steaming cauliflower increases this capacity.
Cauliflower is a versatile vegetable that can be adapted to a variety of recipes. In many cases, it can be used as a substitute for starchy carbs.
Protein Content: A 1-cup serving of cauliflower weighs 100 grams and contains 2 grams of protein. Protein accounts for 19% of its calories.
You can eat artichokes in many different ways including blended, steamed or roasted. They are so delicious and filling (thanks to the high protein) that you may very well may make them the main part of your meal, as happened in the ancient Jewish Ghettos in Rome many years ago!
9. Chinese Cabbage or Bok Choy
Chinese cabbage, also known as bok choy, is a good source of vegetable protein.
One cup (70 grams) of Chinese cabbage contains 1 gram of protein. It’s also an excellent source of folate, calcium, potassium, manganese, iron and vitamins A, C and K.
A number of cell studies showed that Chinese cabbage is rich in compounds with antioxidant activity. Its outer leaves appear to contain the most antioxidants. Plus, it has been shown to have anti-inflammatory properties.
It seems like some studies agree that high intakes of Brassica vegetables, like Chinese cabbage, can decrease the risk of prostate cancer.
Additionally, an animal study showed that taking supplements of Chinese cabbage powder reduced the risk of liver cancer.
Chinese cabbage is used in many Asian recipes, such as stir-fries, kimchi, soups and spring rolls.
Protein Content: A 1-cup (70-gram) serving of shredded Chinese cabbage contains 1 gram of protein, while 100 grams of Chinese cabbage contain 1.5 grams. Protein accounts for 28% of its calories.
Not only are asparagus high in protein, but they also assist your body with detoxification. Asparagus are also high in fiber, which fills you up and leaves you feeling satisfied and satiated after eating.
So, losing weight does not need to be a hard job. Just enrich your diet with these high-protein vegetables and the extra pounds will be gone!