Top 10 Protein-packed Vegetables

Edamame, or young soybeans, are one of the best plant-based sources of protein, offering about 18.5 grams of protein per cooked cup. These nutrient-dense beans are also rich in fiber, vitamins, and minerals, making them a perfect addition to a balanced diet. Edamame can be enjoyed as a snack, added to salads, or incorporated into stir-fries, providing a satisfying and protein-rich option for vegetarians and vegans.

Lentils are a powerhouse among plant-based protein sources, delivering approximately 9 grams of protein per cooked cup. These versatile legumes are also packed with fiber, iron, and essential vitamins, making them an excellent choice for a balanced diet.

Lentils come in various colors, including green, red, and brown, each offering a slightly different texture and flavor. They can be used in soups, stews, salads, or even as a base for veggie burgers, making them a nutritious and hearty option for vegetarians, vegans, and anyone looking to boost their protein intake.

Spinach is a leafy green vegetable that’s surprisingly high in protein, with about 5.4 grams per cooked cup. It’s also packed with vitamins A, C, and K, as well as iron and calcium, supporting overall health and well-being.

Spinach can be eaten raw in salads, blended into smoothies, or cooked in various dishes, making it a versatile and nutritious way to boost your protein intake.

Sweet corn is a starchy vegetable that provides about 4.7 grams of protein per cooked cup. It’s also rich in fiber, vitamins B and C, and antioxidants, supporting overall health and digestion. Sweet corn can be enjoyed on the cob, added to salads, soups, or casseroles, providing a sweet and protein-packed addition to your diet.

Asparagus is a spring vegetable that offers about 4.3 grams of protein per cooked cup. It’s also rich in vitamins A, C, and K, as well as folate and fiber, which support digestion and overall health. Asparagus can be grilled, roasted, or steamed, and is a great addition to salads, pasta dishes, or as a side, providing a delicious and protein-packed option.

Artichokes are a unique vegetable that provides about 4.2 grams of protein per cooked cup. They’re also high in fiber, vitamins C and K, and antioxidants, which support heart health and digestion. Artichokes can be steamed, grilled, or added to dips and salads, offering a nutrient-dense and protein-rich option for your meals.

Broccoli is a cruciferous vegetable that’s not only high in vitamins and minerals but also provides about 3.7 grams of protein per cooked cup. Rich in fiber, vitamin C, and antioxidants, broccoli supports immune function and overall health. It can be steamed, roasted, or added to stir-fries and casseroles, offering a nutrient-dense way to increase your protein intake.

Mushrooms are a versatile vegetable that provides about 3.1 grams of protein per cooked cup. They’re also a good source of B vitamins, selenium, and antioxidants, which support immune function and overall health. Mushrooms can be sautéed, grilled, or added to a variety of dishes, including soups, stir-fries, and pasta, offering a savory and protein-rich option.

Brussels sprouts are a protein-rich vegetable, with about 3 grams of protein per cooked cup. These small, cabbage-like sprouts are also high in fiber, vitamins C and K, and antioxidants, which support heart health and reduce inflammation. Brussels sprouts can be roasted, sautéed, or added to salads, making them a flavorful and nutritious addition to your meals.

Kale is a leafy green superfood that provides about 2.9 grams of protein per cooked cup. It’s also rich in vitamins A, C, and K, as well as fiber and antioxidants, supporting overall health and wellness. Kale can be enjoyed raw in salads, blended into smoothies, or cooked in soups and stir-fries, making it a versatile and protein-packed addition to your diet.