9 of the Best Vegetables to Eat for Protein, According to Nutritionists
When it comes to high-protein foods, many people think of animal sources like beef, fish, or eggs—but they're not your only option. There are myriad plant-based foods that contain protein, making it easy (and delicious) to diversify your plate. But what are the top picks—and how do you eat them at home? Ahead, nutrition experts explain the best vegetables with protein, whether you're following a plant-based diet or looking for meat alternatives.
Edamame
Edamame, or young soybeans, offer approximately 18 grams of protein per 1 cup cooked, making them an excellent choice. Additionally, edamame is high in fiber, says Connie Elick, MS, RD, registered dietitian and instructor of plant-based culinary arts at the Institute of Culinary Education in Los Angeles. The young soybeans also provide omega-3 fatty acids, or "good" fats.
How to Eat
Elick says to eat edamame as a protein-packed snack by boiling or roasting them, then season to taste.
Puree edamame, cottage cheese, and cilantro for a creamy edamame dip.
Toss them in with your favorite stir-fry for a protein kick, suggests Elick.
Lentils
A type of legume, lentils are a rich source of plant-based protein, offering 18 grams per 1 cup cooked. Additionally, "lentils are high in B vitamins, magnesium, zinc, and potassium," says Natalie Allen, RD, registered dietitian at Missouri State University. They're also rich in fiber and boast anti-inflammatory properties. Another perk? "Lentils are a good source of iron, which is essential for carrying oxygen throughout the body," says Elick.
How to Eat
Add lentils to your favorite vegetable burger recipe.
Add lentils to salads, soups, and chilis to boost plant-based protein, suggests Allen.
Slow-cook lentils with other vegetables and low-sodium vegetable broth for lentil soup, says Elick.
Swap the meat for legumes and make cheesy lentil-and-black-bean nachos.
Fava Beans
Fava beans come in pods and offer impressive health benefits, says Allen. One cup of cooked fava beans has nearly 13 grams of protein, in addition to antioxidants, manganese, copper, and folate, she says.
How to Eat
To eat the beans, remove the inedible green pods and boil them, says Allen. You can also roast them.
Toss cooked fava beans with pasta, soup, or roasted vegetables, suggests Allen.
Pair crackers, pita bread, or vegetables with a fava bean dip.
Green Peas
You might be surprised to learn that green peas are a vegetable with protein. One cup of cooked green peas offers about 8 grams, as well as immune-boosting vitamin C, says Elick. They're also high in the mineral zinc, "which is important for wound healing and plays a role in our sense of taste and smell," says Elick.
How to Eat
Toss green peas into casseroles, stews, or pasta for added protein and color, suggests Elick.
Elick recommends making a green pea hummus dip with tahini paste, lemon, and seasonings for a colorful alternative to regular hummus.
Combine your favorite pasta with green peas, beans, and a light lemon sauce for a spring pasta salad.
Pinto Beans
One cup of cooked pinto beans contains approximately 15 grams of protein. Other noteworthy nutrients in pinto beans include fiber, folate, and potassium.
How to Eat
Scoop pinto beans into a whole-grain tortilla, then add cheese, tomato, and lettuce for a plant-based burrito, suggests Elick.
Make California-style vegetable burgers with pinto beans.
Serve pinto beans with cilantro lime rice for a delicious and filling meal recommends Elick.
Artichoke
Equal parts nutty and sweet, artichokes are another source of protein. They boast 5 grams of protein per 1 cup cooked, along with fiber, antioxidants, potassium, and magnesium, says Allen. "They're also a good source of copper and folate, which is especially important for pregnant women," explains Allen.
How to Eat
Make an artichoke salad for an impressive yet simple side dish.
Fill whole artichokes with cheese and herbs, as seen in our feta and dill stuffed artichokes.
Fresh and tangy, our marinated artichoke pasta salad makes good use of pantry staples.
Chickpeas
The main ingredient in hummus and falafel, chickpeas are teeming with protein. One cup of cooked chickpeas contains nearly 15 grams of protein, according to Elick. Chickpeas are also a good source of magnesium and calcium.
How to Eat
Use chickpeas in salads or minestrone soup for a boost of protein, says Elick.
Make roasted spiced chickpeas for a crunchy and savory snack.
"Smash chickpeas with mayonnaise, lemon juice, and dill for a protein-packed spread for sandwiches or toast," recommends Elick.
Whip up a chickpea and tuna dip for a pantry-friendly appetizer.
Mung Beans
Eat 1 cup of cooked mung beans, and you'll get an impressive 14 grams of protein, says Allen. The beans are also rich in antioxidants and fiber.
How to Eat
For an easy way to cook mung beans, toss them in a pressure cooker for about five minutes, says Allen.
You can also boil mung beans on the stovetop for 20 to 30 minutes, says Allen.
Once cooked, mung beans can be added to salads, stir-fry, soup, or rice dishes.
Brussels Sprouts
Brussels sprouts can add some protein to your plate with approximately 2 grams of protein per ½ cup serving, along with fiber and antioxidants. "They're also a good source of vitamin K and contain compounds that help fight inflammation," she adds.
How to Eat
Roast Brussels sprouts until crispy, then drizzle with balsamic vinegar, suggests Allen.
Alternatively, roast Brussels sprouts with bacon and oranges for a sweet and salty appetizer.
Shred raw Brussels sprouts and use in a coleslaw or salad.
Sauté them with olive oil, lemon juice, salt, and pepper for a quick side dish.
Comments