Are you very conscious about the way you look or build your body? If so, then it is essential to have a high amount of proteins in your daily diet. The source of proteins can be anything- whether veg (like lentils, beans, or greens) or non-veg (like meat or eggs). If you are looking for protein-rich vegetables, lentils do not strictly fall under that category. However, lentils can offer you immense protein content and is relatively inexpensive in terms of other veggies.
Similarly, there are many other options for protein-rich food veg almost equivalent to nonveg foods’ protein content. Proteins are incredibly essential for your body to carry out various functions related to cell building and regeneration. For increasing your muscle mass, you should choose a diet that has an adequate amount of protein to support your effort. Consuming a good percentage of protein not only improves your muscle mass but also builds overall body strength.
Whenever you think of high protein foods, the first few options that come to your mind are meat, eggs, or steak. Do you know that there is protein rich food for vegetarians as well? You can quickly obtain the recommended percentage of the daily volume of proteins from various protein-rich vegetables. Some of the vegetables are perennial, whereas some are seasonal. You can try out various dishes and consume them either in the form of salads, juices, or cooked.
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Are beans rich in protein?
There are different beans varieties that you can quickly try out in your daily diet for good protein content.
The total protein that you get from a single cup of boiled pinto beans is as high as 15.41 grams. If you are into Mexican food, pinto beans are a heavenly choice. You may include pinto beans like a salad topping in burritos or in soups. Prefer using dry pinto beans instead of the canned ones for pure and better nutritional value.
You get 14.18 grams of total protein from one cup of boiled mung beans. As mung beans belong to the family of leguminous plants, they serve as a rich protein house. If you consume a cup of dry mung beans, you get a good volume of fiber and iron.
When you eat a cup of boiled or dried fava beans, you get protein content as good as 12.92 grams. As pods, fava beans look very similar to green beans or edamame. Fava beans are also a part of the legume family. You can use fava beans in delicious stews, make tasty dips, or even use in salads as a side.
The smallest of the legume family pack is the lima beans, offering 11.58 grams of total protein per serving. Apart from protein, lima beans serve as a beautiful nutritional cocktail of potassium, iron, and fiber. You may not like the taste of lima beans at first, so you may add them to other dishes. Try out yummy recipes like lima beans and herbs hummus or baked lima beans Mediterranean style.
How much protein do green peas and chickpeas offer?
Without a doubt, you can count chickpeas and green peas as protein-rich vegetables. Green peas are an excellent source of protein, which you can quickly get in the local market. If you consider green peas to be unappetizing and squashy, you are not the only one. However, you can add green peas to any recipe and turn it into a delicious one. For one cup of boiled green peas, you are indeed to get 8.58 grams of protein. Do you still think they are not versatile enough? Try out some roasted crunchy green peas as an evening snack, or make yourself a monster veg burger with it.
On the other hand, chickpeas are excellent sources of protein, offering 14.53 grams per serving. Do not get confused with the names’ garbanzo beans’ and ‘chickpea,’ as both are the same. Mostly you will find chickpea in the form of a paste as the essential component in hummus. Chickpeas add a slightly nutty taste to any dish, which makes it unique as an ingredient. You can either boil and have chickpeas in the form of a snack or cook into various recipes. Unique dishes, including chickpeas, involve chickpea coconut curry and roasted crunchy chickpeas.
Which other vegetables have good protein value?
There are various other veggies high in protein, such as edamame, lentils, Brussel sprouts, potatoes, asparagus, and broccoli.
Do you love sushi? Then you must be familiar with edamame. Why do you want to wait to visit a sushi place to try out edamame? It is high time you make some fabulous recipes at home and enjoy edamame in other ways as well. Edamame is a powerhouse of various essential plant minerals, vitamins, and protein. The amount of total protein content per cup of edamame is supremely high as 18.46 grams.
In terms of protein-rich vegetables, lentils do not appropriately count as one. Lentils are a type of pulse that grows in the family of legumes. You usually consume lentils in soups, flavored either as red taco soup or Indian ‘daal.’ The total protein content of lentils per cup is as high as 17.86 grams. As the percentage is so high, it can easily substitute a 20 grams steak’s protein value.
Per cup, the protein content of Brussel sprouts is 5.64 grams. Brussel sprouts are quite delicious when steamed, roasted, or taken as a salad.
From one medium-sized potato, you can get around 4.55 grams of protein value. Potatoes are ubiquitous with a high nutritional quotient, as they are saturated with vitamin B-6, C, and proteins. Eating red or russet potato gives you an instant energy boost!
For building a healthy body, consume protein-rich fruits and vegetables daily, and experience the difference for yourself!