High Protein Vegetables are amazing assets to good health and wellbeing – let’s take a look.
I have been thinking for a while that putting together a list of 50 high protein vegetables might be really beneficial, not only for myself to ensure my family eats super healthy but also for any other veggies or vegans out there worried they are not getting enough protein – we need to be sure their food cooked or raw contains the grams of proteins required per day.
What are High Protein Vegetables and why they matter
I am sure that you are aware Protein is massively important to our diet. One of the most popular posts on this site is about a high protein vegetarian diet plan. It gets so many hits I know this a key issue – so I thought putting this list together for you might be really beneficial.
High preotein vegetables are simply those that deliver a substantial and significant protein hit.
Our story in relation to high protein vegetables
I have been vegetarian for 39 years and love to cook. In fact i have my own food blog Eat Simply which is packed with veggie and vegan recipes.
Why do we need High protein vegetables in our diet?
Your body needs protein to stay healthy and work the way it should. More than 10,000 types are found in everything from your organs to your muscles and tissues to your bones, skin, and hair. Protein is also a critical part of the processes that fuel your energy and carry oxygen throughout your body in your blood. (source)
Veggies and vegans can struggle to get the protein they need as meat/dairy can be an easy source for it but veggies are not so clear cut – how much protein per cup do veggies bring? Most people are not so sure.
They know veg is a great source of fiber but not so much how much protein they contain. High protein vegetables require our attention
Why I care so much about High Protein Vegetables
My daughter is a vegan and has been for about a year and a half.
Oh my goodness she is so strong about it and has been right form the start. Did I mention she was only 12 when she went vegan. What superb strength of character she has. We are a family of vegetarians so veganism was new to me. I see, as her mum, it is key for me to make sure she gets the full nutrition that she needs. I had to really educate myself around what constitutes high protein vegetables to ensure she got what she needed.
This is of course a labour of love I am innately proud of my daughter.
High Protein Vegetables deserve celebrating!
We actually hosted her a one year vegan party to celebrate vegan day which was such a lovely way to celebrate her and her principles and of course her love of High Protein Vegetables.
Why a list of high protein vegetables?
As i have mentioned already daughter is vegan and the rest of my family are vegetarian so protein from veggies is important, as their provider and cook and shopper I see this as a crucial issue to address. I guess it is the same for many veggie /vegans.
I have definitely felt a big upsurge in energy since I paid more attention to including high protein vegetables on my shopping list and in my recipes thats for sure. And I wanted to share it with you- my new found understanding because I think it is so very important.
I do hope it helps you feel healthier and stronger too.
What tops the list of high protein vegetables?
From sweet corn to sweet potato, brussels sprouts to green peas it is time to look at upping protein content and make healthy eating packed with vitamins and high protein vegetables a priority especially for those on a vegan diet.
So I have put together for you a list of 50 high protein vegetables to help you ensure you include them in your day to day diet to keep you healthy and well fuelled as you go about your busy life
I don’t know about you but I wasn’t all that clued up about what constituted high protein vegetables unit I started searching.
Why do we need high protein vegetables and how much do we need?
Well I am not a doctor so let’ s pop on over to healthline to see what they have to tell us about this.
Most people already eat around 15% of their calories from protein, which is more than enough to prevent deficiency.
Do you get all the high protein vegetables that you need? 15% doesn’t sound like a tall order does it?
However, in certain cases, people can benefit from eating much more than that — up to 25–30% of calories. If you need to lose weight, improve your metabolic health, or gain muscle mass and strength, make sure you’re eating enough protein.
Are high protein vegetables good for weight loss?
They can be – following a high protein and low carb diet is a well established way to lose weight. My BF has had massive success slimming using high protein / low carb – have you tried this appraoch to losing weight?
50 delicious tasty and healthy high protein vegetables
- Brussel sprouts
- Bok Choy
- Lima beans
- Green Beans
- White Mushrooms – fancy a peak at my champagne risotto recipe which makes good use of mushrooms and makes a very fancy meal indeed!
- Butternut squash
- Pumpkin leaves – we love to grow pumpkins in our garden!
- Borlotti beans
- Lentils oh I am a huge lentils fan – how about a lentil and veg hot pot? the perfect winter warmer and packed full of high protein vegetables too
- Wild rice
- Potatoes – yep really!
- Black beans
- Pinto beans
- Kidney beans
- Aduki beans
- Vine leaves
- Sundried tomatoes
- Cauliflower – you can take a look at my beautiful recipe for vegan stuffed cauliflower here – delicious and perfect for Sunday lunch or Christmas!
- Edamame beans
- Mung beans
- Fava beans
- Collard greens
- Kohlrabi (turnips)
- Blackeyed peas
- Split peas
- Sweet potato
- Shiitake Mushroom
- Swiss Chard
High Protein Vegetables are simply fabulous aren’t they!
Ta-da – a full of list of high protein vegetables for you . I do hope you find it really useful and that it inspires your cooking I know there are were a couple of things on the list that i had never actually cooked with so that leads on to new culinary adventures. i think i might start with fenugreek – have you ever used this in your cooking?
I will report back when I have tried it!
I haven’t tried Bok Choy either so that is one for my shopping list too. Which of these veggies haven’t you yet tried?’
The High Protein Vegetables Based Vegan Cookbook
The high protein vegan cookbook is just what you need to cook up some great recipes with these delicious high protein vegetables
High-Protein Vegan highlights the ins- and- outs of vegan protein including how to build muscle and lose weight, the best foods to eat to achieve a strong, healthy body and recipes for DIY seitan. With more than 125 protein-rich, plant-based recipes, McMeans proves that vegans don’t have to skimp on this important nutrient.
My favourite high protein vegetarian recipe with high protein vegetables (you absolutely have to give this a try!)
I love this quesadilla as a quick lunch and it is packed with high protein vegetables it is also super tasty, inexpensive and delicious. the perfect lunch in fact I think you will agree
Ingredients for your sweet potato and spinach quesadilla (stuffed with high protein vegetables)
1 high-protein sweet potato
100g protein packed spinach
1 jalapeno chilli – chopped
1 teaspoon of ground cumin
1/2 garlic clove – crushed
2 tablespoons of vegetable oil
Take a look here for how to cook it – it really is super simple. Anad actually I often find the best loved recipes often are. This one is well worth mastering.
A closer look at high protein vegetables
Take a look at this little video to really expand your knowledge around which veg packs the best protein packed punch.
I do hope you have found this list of High Protein Vegetables to be super useful and you include them in your recipes going forward.
Further reading on high protein vegetables