High-Protein Vegetables To Help Your Body Repair Cells and Make New Ones

high-protein vegetables

Struggling to get enough protein in your diet? Whether you’re vegan, vegetarian, or simply want to swap out your meat with some eco-friendly options instead, these high-protein vegetables got you covered.

One of the main questions I get as a vegan (especially since I eat mostly raw) is how I get enough protein. While initially challenging, I came to realize that so many plant foods contain protein! I simply wasn’t eating enough of them.

Why Do We Need Protein?

Not surprsalmark of those following a Standard American Diet.

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These highwi and ensure your body is infused with the proper amino-acid building blocks to support protein synthesis in the body.

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All sprouts, whether it’s alfalfa, broccoli, sunflower, or clover, contain a high concentration of amino acids. In fact, sprouts are one of the highest protein containing plant foods on the planet (they’re also one of the most nutritionally dense foods on the planet!).

What is the per See below!

• Alf pBroccoli: 2 grams per cup
• Clover: 3 grams per cup
• Sunflower: 2 grams per cup

I can easily eat overicth close to 10 grams of protein – not bad, hey?

Sprouts are also an exmi, B6, B12, C, D, E and K, as well as minerals like calcium, iodine, iron, magnesium, manganese, phosphorous, potassium, selenium, silicon, sodium, sulphur and zinc.

2. Bok–raph –>

Protein Content:

Bok choy is a delicious en provides a hefty amount of protein. Bok choy contains around 1 gram of protein per cup, and is also an excellent source of calcium, folate, potassium, manganese, iron, and vitamins A, C and K.

3. Wat

Protein Content:

Watercress, a member of , B vitamins, calcium, manganese, potassium, as well as vitamins A and C. It is an excellent lung-cleansing herb and contains strong cancer-fighting properties (4).

4. Pot–raph –>

Protein Content:

This stealthy source of o pular vegetables on the planet. Not to mention, potatoes are also an excellent source of potassium, meaning they nourish the heart and help balance sodium levels in the body.

5. Spi- aph –>

Protein Content:

Spinach is one of my favourite leafy green to include in smoothies, juices and salads. You could easily make a spinach salad with 6 cups of spinach, which would provide you with over 6 grams of protein! Add a few chickpeas and avocado in there, and you have a salad with a whopping 25 grams of protein!

Spinach also contains plereanemia, and is high in vitamin C to help boost the immune system and fight cancer.

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Protein Content:

This protein-packed planceore Monsanto started creating GMO varieties). Corn contains a healthy amount of thiamine, vitamin B6, vitamin C, folate, potassium, magnesium and phosphorous.

When choosing corn, at p>

7. Asp!-graph –>

Protein Content:

Asparagus is another high-protein vegetable, packing in over 3 grams for just 1 cup! It is also an excellent source of B vitamins, folate, copper, manganese, phosphorous, magnesium, as well as vitamins A and K.

Asparagus is a rich sourxich is a detoxifying compound that helps break down carcinogens. It also contains fructooligosaccharides (FOS), which provide prebiotic benefits, stimulating the growth of friendly intestinal bacteria.

8. Bro–raph –>

Protein Content:

This not-so-popular vegethds, as well as folate, manganese, potassium, phosphorous, as well as vitamins C and K. Broccoli is a nutritional powerhouse, and is well known for its cancer-fighting glucosinolates (5). It also contains strong anti-inflammatory properties.

Just one cup of broccoli amraw, roasted, baked, steamed, or sautéed.

9. Must4>paragraph –>

Protein Content:

While mustard greens can geper spicy!), they definitely should not be avoided. These greens contain over 1.5 grams of plant-based protein per cup, and also provide the body with vitamin A, C, E and B-complex, as well as manganese, calcium and potassium.

10. Kale<:h->

Protein Content:

By now you’ve probably hearshanks pretty high in the protein department (about 3 grams per cup!), and contains necessary vitamins and minerals like vitamin K, C, A, and B6, as well as magnesium, calcium, potassium and manganese.

Kale contains a healthy ratio6 t an excellent anti-inflammatory food. It is also high in lutein and zeaxanthin, two nutrients that are linked to a reduced risk of macular degeneration and cataracts (6).

Best of all, kale can be made j!

11. Collard

Protein Content: >

This hearty green contains ar peems small, if you think about it, that’s like 1 gram of protein per collard leaf. Make a few collard wraps, and bam, you’ve got nearly 4-5 grams of protein!

Similar to kale, collard greens ar o and manganese. They contain high levels of antioxidants that have been linked to a decreased risk of developing prostate cancer and breast cancer (7, 8). Collard greens also contain compounds that bind to bile acids in your gut, helping to reduce your cholesterol levels (9).

12. Brussels Sp–raph –>

Protein Content: ~3!-

These tiny little cabbages (as I cktein at 3 grams per cup. They’re also loaded with potassium, folate, manganese, magnesium, iron, calcium and vitamins K, C, A and B6. They’ve been found to promote the growth and health of intestinal bacteria, and stimulate the production of short-chain fatty acids in the gut (10)!

Roasting brussels sprouts really helpurr benefit from the nutrients available in their raw form, you can finely chop them up in salads!

13. CauliflowerProtein Content: ~2 gramsp:p:paragraph –>

Cauliflower, another high-protein vegetable, comes in at 2 grams per cup. It is also a great source of potassium, manganese, magnesium, phosphorous, calcium, iron, and vitamins C and K.

Cauliflower is particularly high in oned igrin is thought to possess strong anti-cancer and anti-inflammatory properties (11).

This cruciferous veggie is also rich in e nd combat age-related memory decline.

Cauliflower makes a great meat substitutl wonderful hummus base!

14. Avocado<--rong>Protein Content: ~4 grams!-

This creamy, dreamy, super filling fruit o their healthy monounsaturated fats, avocados are loaded with vitamins A, E, C, B and K, as well as minerals like potassium and calcium. This makes avocados not only great for building muscle, but an excellent choice for bone support, too!

Avocado is packed with the nutrient bioctge, and support healthy hair, skin and nails. It is also incredibly beneficial to the health of our heart, all thanks to a compound called beta-sitosterol, which lowers LDL cholesterol, while raising good, HDL cholesterol.

15. Green PeasProtein Content: ~8 gramsp:p:paragraph –>

While green peas are technically a leguheey’re incredibly high in protein (over 8 grams per cup), and also contain a unique assortment of health-protective phytonutrients like coumestrol, which protects against stomach cancer (12).

Green peas are also a great source of vit, s manganese, copper, phosphorous, folate, zinc, iron and magnesium.

Sources:
http://www.jonathanssprouts.com/wp-content/uploads/2015/07/JS_Sprouts_Nutrition_Facts.pdf
http://nutritiondata.self.com5.2Kshares

Filed Under: Health Tagged With: foods high in protein, high protein vegetables, plant-based protein, vegan protein sources

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