Protein is an essential macronutrient. They are present in most animal foods and some plant foods. Most people believe that vegetables cannot give them proteins. But the good news is that there are certain vegetables that have significant amounts of protein in them. Which are these protein rich vegetables?
Protein rich vegetables
Protein is essential for growth and development and for various enzymes and muscles of the body. They form the structure of the body. One needs adequate amounts of proteins for optimal health. This protein is available amply in animal foods such as milk, cheese, eggs, meat, chicken, turkey etc. There are certain plant sourced foods such as soybeans, lentils, legumes, whole grains that also contain good amounts of protein in them.
Most people believe that vegetables provide minerals, vitamins and antioxidants. But they feel that it does not have enough of proteins in them. But fortunately, there are some vegetables that have greater amounts of protein in them. It is more than what we assume to be present in them. Which are these protein rich vegetables?
Cauliflower (Source: Harvard Health)Broccoli
This vegetable has low fats and low calories. But it has good amounts of protein in it. 100 grams of the vegetable gives 2.8 g of protein, as per USDA data. And it is a rich source of vitamins, minerals and phytochemicals. These include manganese, potassium, phosphorus, and vitamins K and C and folate. Moreover, it has glucosinolates and this fights cancer.
Cauliflower
According to USDA website, 100 g of cauliflower has 1.9 g of proteins. This versatile vegetable also contains manganese, magnesium, potassium, phosphorus, calcium, iron, and vitamins C and K. It has the glucosinolate, sinigrin which has anti-inflammatory and anti-cancer properties.
Some green leafy vegetables
Green leaves like spinach and kale have protein in them. 1 cup of the kale leaves gives 3.5 g of proteins. Moreover it has phenolic chemicals as antioxidants and omega-3 and omega-6 fatty acids. It also contains vitamins K, C, A, and B6 along with potassium, manganese, magnesium and calcium. It has vision improving lutein and zeaxanthin.
Sweet corn (Source: Epicurious)Similarly, spinach has 2.9g of protein in 100 g of these leaves. And it has essential amino acids, vitamin A, C and K.
Fresh peas or Green peas
Peas fresh from pods are also nutritious. They are high in proteins and fiber and low in fats. One-half cup of fresh peas has 4 g protein. Other nutrients in it are manganese, magnesium, copper, iron, phosphorus, and zinc along with folate. They also have coumestrol phytonutrient that protects against stomach cancer.
Fresh corn
It has high proteins and low fat content. 100 g of boiled sweet corn contains 4 g protein. Moreover, it has thiamine, vitamin B6, vitamin C, folate, and minerals magnesium, phosphorus, and magnesium.
Brussels sprouts (Source: The Kitchn)Brussels Sprouts
100 g of it has 3.4 g protein. It is also rich in dietary fiber, minerals, vitamins, and antioxidants. It’s health benefits are enormous.
Read here: How To Make Roasted Brussels Sprouts? Crispy And Tasty
Incorporate these proteinaceous vegetables in your diet and real their benefits. These are essential for vegans and vegetarians who tend to have a tendency towards lesser protein intake.