How to Eat More Vegetables High in Protein

Adding a vegetable high in protein to your meals is a great way to ensure you meet your daily needs. Protein helps our bodies build and maintain bones, muscles and skin.

Eating protein every day is important because our bodies don’t store protein. Therefore, you need to consume foods with enough dietary protein to meet your daily needs. Recommended daily amounts of protein are based on age, sex, body size, health and how physically active you are.

Adding protein-rich foods to your diet is a simple way to meet your intake requirement. Plant-based proteins are a great option because they offer lots of additional health benefits and a variety of ways to eat and enjoy meals.

10 Vegetables High in Protein

Table of Contents

Soybeans
28.6 grams of protein per cup

Soybeans look a lot like green beans, just a bit more flat. Edamame are soybeans that are harvested early when they are young. Steamed edamame make a delicious snack and are a popular appetizer in many Asian restaurants. While one cup of soybeans has 28.6g of protein, edamame have 18.46 grams of protein per cup.

Additionally, mature soybeans must be cooked or fermented. Soybeans are used to make tofu, soy sauce, miso, soy milk and soy burgers. Further, soy is a complete source of protein, containing all the amino acids needed to create protein your body needs.
Peas
8.6 grams of protein per cup

Peas have recently become a popular source of protein thanks to an increased interest in sustainability and plant-based diets. Peas are a tasty vegetable that’s also one of the oldest domesticated crops. Consequently, they can grow almost anywhere. Sweet peas, field peas, snow peas, or snap peas, they can be cooked and enjoyed in a variety of ways. You can even add pea based protein powder to your morning shake.

NOW Sports Pea Protein Powder– no soy and no dairy and contains 24 grams of protein per serving.
Lentils
17.86 grams of protein per cup

Another legume that’s protein and nutrient rich, lentils are a great plant-based food with tons of health benefits. Lentils have a mild, earthy flavor making them an excellent substitution for meat. From bean burgers to soups and salads, there are so many ways to prepare lentils. Check out Love and Lemons lentil recipes.
Chickpeas
14.53 grams of protein per cup

Chickpeas (garbanzo beans) are high in protein and easy to add to a variety of meals. Notably, hummus is made from chickpeas, as are many curry dishes and soups. And roasted chickpeas make a delicious and healthy snack!
Spinach
5.2 grams of protein per cup

When it comes to greens, spinach is a superfood loaded with nutrients that help your body function. It’s high in vitamin E and magnesium which support a healthy immune system. And it may even reduce oxidative stress and risk of developing cancer.

Spinach is a great base for making salads and an excellent addition to pasta dishes. Additionally, it’s delicious alone when lightly sauteed with a bit of olive oil.
Sweet Corn
4.7 grams of protein per cup

High in protein, fiber and a great source of antioxidants, sweet corn offers many health benefits. Also, sweet corn is rich in vitamin B12, vitamin C and vitamin A.
Asparagus
4.3 grams of protein per cup

A low-carb veggie, asparagus is also a great source of protein. HIgh in fiber and folic acid, it may also help protect against heart disease and high blood pressure. Asparagus is typically cooked, but can also be eaten raw.
Brussel Sprouts
4 grams of protein per cup

Cruciferous veggies like brussel sprouts provide protein as well as protect against cancer, heart disease and diabetes. Roasted brussel sprouts are delicious and can be served in so many ways. Sprinkle with parmesan, drizzle with balsamic vinegar or stir fry with other veggies.
Mushrooms
3.9 grams of protein per cup

Mushrooms come in a variety of edible types. Not only do they provide protein, they’re also the only vegan, non-fortified source of dietary vitamin D.
Broccoli
3.7 grams of protein per cup

Raw and crunchy or steamed and saucy, broccoli provides protein and plenty of flavor. In addition, it’s a popular vegetable used in many recipes. Side dish, stir fry, sauteed or roasted, it’s a delicious plant-based food that fuels your body.

Vegetable High in Protein

Adding vegetables high in protein to your daily meals is an excellent way to eat a more plant-based diet without missing your nutritional marks. Protein rich veggies are a great alternative to meat and a healthy source of vitamins and minerals the body needs to thrive.