Protein rich food in veg:20 High-Protein Plant-Based Foods and How to Eat More of Them
It is important to include healthy sources of protein in your diet each day. Protein helps your body with many important functions and helps you maintain muscle mass.
When you think of protein rich food, the first thing that comes to mind is steak or chicken. But if you’re not a big meat eater, you have other options to make sure you get the recommended amount of protein your body needs.
Don’t worry too much, as there are plenty of Protein rich food in veg options available year round. Try these options for plenty of variety. You can enjoy each of them as a stand-alone side dish, or in a variety of dishes to fill a main course.
Keep in mind that the amount of protein may change depending on how you prepare each plant-based option. The values below correspond to the cooking method specified for each food.
20 Protein rich food in veg list
Total Protein: 18.46 grams per cup (prepared from frozen)
If you usually only eat edamame at your local sushi restaurant, it’s time to start enjoying it at home. It is loaded with healthy plant protein, vitamins and minerals.
Total Protein: 17.86 grams per cup (boiled)
Lentils, which resemble small beans, are actually pulses found in the legume family. But when it comes to cheap, readily available vegetarian-friendly protein, you definitely can’t find a better option.
3. Pinto Beans
Total Protein: 15.41 grams per cup (dry-boiled)
Pinto beans are popular in Mexican cooking. They work well in burritos, as a salad topper, in soups and chili, or just as a side. Try cooking dried pinto beans instead of using the canned kind for even more health benefits.
Total Protein: 14.53 grams per cup (dry-boiled)
Chickpeas, also known as garbanzo beans, are a main ingredient in hummus. They have a subtle, nutty flavor that works well in a variety of dishes.
Enjoy snacking on roasted chickpeas or use them as a staple in curries, soups or vegetable bowls.
5. Moong Dal
Total Protein: 14.18 grams per cup (dry-boiled)
Mung beans are part of the legume family and provide plenty of protein per serving. They are also a good source of iron and fiber.
6. Fava Beans
Total Protein: 12.92 grams per cup (dry-boiled)
7. Lima Beans
Total Protein: 11.58 grams per cup (boiled)
These little legumes pack a nutritional punch full of potassium, fiber and iron. While some people don’t like the taste, recipes like the one below can help.
8. Green Peas
Total Protein: 8.58 grams per cup (boiled)
If you think green peas are pulpy and unappetizing, you’re not alone. But they are versatile and can be a delicious addition to many dishes.
Total Protein: 8.14 grams per cup (cooked)
This popular health food is high in protein, fiber, antioxidants and minerals. Quinoa cooks up in just 15 minutes and is a great addition to salads, veggie burgers, pilafs, casseroles, and more.
10. Wild Rice
Total Protein: 6.54 grams per cup (cooked)
Wild rice is not actually related to rice, but you can use it in many dishes. Try this nutrient-rich cereal in casseroles, soups, pilafs, stuffings, or alone.
Total Protein: 5.97 grams per ounce (dry roasted)
Opening pistachios can be a challenge, but it is well worth the effort. Pistachios are not only delicious in a handful, but good enough to enjoy in baked goods, on top of salads, and as a coating for fish.
Total Protein: 5.94 grams per ounce (dry roasted)
Almonds are delicious and nutritious. They are a great source of protein, healthy fats, vitamin E and antioxidants. Get maximum nutrients by eating almonds with peel.
13. Brussels Sprouts
Total Protein: 5.64 grams per cup (boiled from frozen)
If you hated Brussels sprouts as a kid, it might be time to try them again. They are delicious roasted, steamed, or even sliced into salads.
14. Chia Seeds
Total Protein: 4.69 grams per ounce (dry)
These tiny black seeds have achieved superfood status. Even small amounts contain a ton of protein, fiber, omega-3 fatty acids and other nutrients. Chia seed pudding is a popular choice, but don’t be afraid to try these seeds in other recipes.
15. Yellow Sweet Corn
Total Protein: 4.68 grams per 1 large ear (raw)
Sweet corn is as delicious to eat as it is nutritious. Look for fresh corn in summer, or use the frozen version for recipes year-round.
Total Protein: 4.55 grams per 1 medium potato (baked, with skin)
Trusty spuds get a bad rap. It’s actually packed with protein and vitamins C and B-6. Try russets or red potatoes for an even bigger boost in protein. Extra points if you eat the skin!
Total Protein: 4.32 grams per cup (boiled)
Nothing says spring quite like fresh asparagus. Try these delicious spears roasted, grilled or steamed. You can even wrap them in bacon for a protein-packed treat.
Total Protein: 4.28 grams per 1 stalk (boiled, medium)
There’s a reason your parents always tell you to eat your little green trees. In addition to protein, broccoli is also packed with filling fiber, vitamins K and C, and more. Don’t forget to eat the stalk!
Total Protein: 4.02 grams per 1 avocado (medium)
Plenty of protein is found in soakedgram. Protein is essential for everyone from the body’s muscles to bone strength. About two grams of protein is found in one spoon of soaked black gram.
You can do a lot more with avocado than just make guacamole. Try it in puddings or smoothies for a creamy, thick, and protein-packed twist.
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Protein rich food in veg Almonds and black gram other benifits
aids in weight loss
Soaked black gram and almonds are low in calories and high in nutrients. Both of these things are a good source of protein and fiber and have a low glycemic index. The fiber present in them satisfies your appetite, which prevents you from overeating or consuming unhealthy things.
keep heart healthy
Almonds contain flavonoids and healthy fatty acids, so they are helpful in keeping the heart healthy. Their flavonoids are known to prevent inflammation while vitamin E and various other nutrients control your cholesterol levels.
make bones strong
Eating almonds and black gram helps you meet your daily calcium intake and makes your bones strong. As we age, there is a risk of osteoporosis, which reduces the density of bones and makes them weak. Calcium-rich almonds and gram keep your bones healthy.
Helpful in controlling blood sugar
Type 2 diabetes is a serious problem and to control it, you should eat soaked almonds and gram. They are low in carbs. It improves the function of insulin. The nutrient found in these is essential for the patients of magnesium sugar.
Do not let the lack of blood in the body
Black gram is a great way to improve hemoglobin levels. Soaked black gram is one of the best sources of iron for vegetarians. It helps in improving hemoglobin levels and is the best thing for people suffering from anemia. Almonds and chickpeas are also great for pregnant and lactating mothers.
Disclaimer: This article is for general information only. It cannot in any way be a substitute for any medicine or treatment. Always contact your doctor for more details.
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