7 Protein-Packed Vegetables You Should Be Eating
Vegetables aren’t always talked about as a go-to source of protein. They’re often described in ways that highlight (but also isolate) certain nutrients: spinach is a good source of iron, artichokes are rich in fiber, and avocados are loaded with healthy fats. All true statements, but these descriptive lines can make it easy to forget that whole foods naturally come as a package of numerous nutrients.
The veggies listed below are packed with vitamins, minerals, and at least 4 grams of protein in one cup cooked. Try incorporating them if you’re looking to add more plant-based protein to your diet.
Green peas (8 grams)
Although technically a legume, green peas have a surprising amount of plant protein, as well as fiber, vitamins A, C, and K, thiamin, folate, and manganese. They contribute to the 10 grams of protein in Performance Kitchen’s Hawaiian Un-Fried Rice Bowl.
Spinach (5 grams)
Popeye was onto something. The protein content in spinach definitely helped build and maintain his muscles. Blend spinach into smoothies, steam or sauté as a side dish, or drizzle balsamic and olive oil over a bowl full for a quick salad before meals.
Artichokes (5 grams)
Fresh artichokes are in season in November, but canned varieties pack the same amount of protein, fiber, vitamins C and K, folate, magnesium, phosphorus, and potassium (just be sure to rinse them to wash away some of the added sodium).
Asparagus (5 grams)
Asparagus has protein, vitamins A, C and K, and folate dispersed throughout its stalks. Try adding shredded, raw asparagus to pasta dishes and salads. Alternatively, enjoy the spears lightly steamed or sautéed as a side dish.
Corn (5 grams)
It may seem as though corn passes right through our digestive system, serving no nutritional purpose at all. Good news is the protein, thiamin, and folate in corn kernels are still absorbed and the outer coating that passes through is a form of fiber that helps keep bowel movements regular.
Broccoli (4 grams)
Broccoli makes the list with 4 grams of protein, fiber, vitamins A, C, and K, and folate. It’s a key ingredient in Performance Kitchen’s So Cal Kale and Bean.
Brussels Sprouts (4 grams)
Protein, vitamins A, C, and K, folate – what’s not to love about Brussels sprouts? Yes, some of us have traumatic experiences with overcooked sprouts, but they have an incredible flavor and nutrition profile.
Other plant-based protein sources include legumes, such as garbanzo beans and lentils in Performance Kitchen’s Great Karma Coconut Curry, whole grains, nuts, like cashews in Performance Kitchen’s Mighty Masala & Greens, and seeds.
Looking for convenient, plant-based meals? Check out Performance Kitchen’s vegan meals next time you’re in the freezer aisle.
Their meals are handcrafted by Registered Dietitians and chef to ensure a nutrient-dense meal, that’s full of flavor.