High-protein vegetables, protein is what everyone needs. The protein you provide to the body is used to build tissues and muscles, maintain and preserve them, and repair worn or damaged tissues and muscles. Let's share high-protein vegetables.
High protein vegetables 1 1, edamame.
If you want a vegetarian meal with18.46g of protein per cup, eat edamame. Young edamame is not only delicious, but also nutritious! Get calcium, zinc and magnesium from this popular Asian food. Before serving, you can simply steam or bake according to your preference. Or open them to make paella or rice with beans in it, or even jiaozi, soup and dipping sauce.
2. Green beans
Green peas are also rich in protein. A cup of boiled peas contains 8.24 grams of nutrients, so you can store them as a reliable source of plant protein. By contrast, a cup of cooked fresh green beans contains 8.58 grams of protein. Make your own delicious soup and put it next to the main course with meat, or make them the main characters of a meal, such as spaghetti with spring rolls or curry peas with Indian flavor.
3. Potatoes and sweet potatoes
Who doesn't like baked potatoes? If you haven't noticed that they are from protein, a baked potato can provide an impressive 7.86 grams of protein. Cooked potatoes have almost the same protein content, if you like to cook them this way. Just remember to keep your skin smooth and avoid the loss of protein, vitamins and minerals. If you are looking for other potatoes, baked sweet potato is a very nutritious carbohydrate and a source of protein. A cup of baked sweet potato meat with skin contains 4.02g of protein.
Sprinkle pepper and salt on potatoes, then sprinkle fresh potato chips on them, or sprinkle cheese, sour cream or a small piece of butter on them to enjoy a guilty pleasure. Soak potatoes in beans and vegetable peppers to make a meal. Or use meat to make the meat delicious.
4. Green leafy vegetables
Besides being rich in nutrients such as calcium, vitamin K, folic acid, iron and carotenoids, green vegetables are also an important source of protein. So how do you stack all kinds of greens? Spinach ranks first with protein content of 5.35g. You can start your day with spinach omelet or healthy boiled eggs and withered spinach. Or make a salad at lunch, or make a milkshake or soup to relieve hunger. Spinach can also be used as a healthy food, which can be eaten with garlic or even tomatoes.
What if spinach is not your favorite green vegetable? You have many other options. A cup of cooked kale contains 5. 15g of protein, 3.7g of protein in beet leaves and 3.47g of protein in kale. All powerful choices. It depends on your preferences, tastes and cooking methods.
5. Sweet corn
Corn is a very popular food. It is simply baked and eaten with some spices, butter or lemon. You can also enjoy the sweet lollipops cooked from corn kernels. Or use them in recipes such as salads, taco fillings or summer salads. In cold weather, whether there is seafood or not, a delicious corn chowder can satisfy people. So how much protein does corn contain? You can get 5.08 grams from a cup of cooked yellow sweet corn.
6. Pumpkins in winter
A cup of boiled pumpkin contains 5.08g of protein. Stir-fry onions, garlic and some herbs to make a delicious hodgepodge and eat it with the main course. Or make a pumpkin soup, add pumpkin to steamed couscous, or even turn it into spicy mashed potatoes with nutmeg or fennel powder.
7.artichokes
Preparing artichokes is hard, but it's worth it! A cup of artichoke can get 4.86 grams of protein. It is healthier to dip artichokes in delicious cheese or mix artichokes with cabbage and yogurt.
8.asparagus
As a seemingly small vegetable, asparagus contains 4.32 grams of protein. Peel asparagus and bake or fry with salt, pepper and oil. Or simply make a delicious egg tart! Asparagus lemon risotto or asparagus wild rice salad is also delicious.
9. Cruciferae vegetables
For those who are looking for the source of plant protein, another wise choice is cruciferous vegetables, such as Brussels sprouts, broccoli, cauliflower and cabbage. 3.98g cups of cooked Brussels sprouts, 3.72g cups of broccoli, 2.28g cups of cauliflower and 0/.9g/cup of cabbage. Although they are all suitable for barbecue or stir-frying, you can also make coleslaw with cabbage, cauliflower for cauliflower rice, or broccoli for grilled cheese sauce and broccoli for soup and salad!
10, mushroom
Each cup of mushrooms contains 3 to 4 grams of protein. Because they have different tastes, your choice of mushrooms depends on what kind of mushrooms you have on hand. When you use mushrooms, you can stir-fry them with broth and wok. A cup of fried mushroom slices contains 3.35g of protein. Ordinary white mushrooms contain 3.87 grams of nutrients, and they are delicious when fried with herbs, mushroom stuffing or pasta.
High protein vegetable 2 kelp
These include laver, kelp and spirulina. Spirulina contains 38g of protein per100g, and even a spoonful contains 3-4g of pure protein. In addition, it is rich in iron.
nut
Almonds, pistachios, cashews and walnuts are rich in an amino acid called arginine which can burn fat cells. Besides protein, nuts also contain antioxidants, unsaturated fats, minerals and fiber.
seed
This is the seed of pumpkin, sunflower, flax and sesame. It contains 20g of protein per 65,438+000g and 20g of protein per 65,438+000g, with high amino acid content.
bean
Protein in lentils is 25% (100g, about 24g protein), nuts contain 19g protein, and beans (white, red, black and pepper) contain less than 2 1% protein.
green vegetables
Mung beans: 20%.
Bean sprouts: 5 grams of protein per 44 calories.
Asparagus: up to 13%, and rich in folic acid.
Spinach: 12g protein and 22 calories, 52% protein spinach.
Soybean products
In 100g soybean and1g protein, they also contain zinc, calcium, fiber, vitamins A and B in 100g soybean cheese tofu, reaching 10g protein.
Protein in powder
It is extracted from various plants, even from grains and beans. After special filtration and treatment, it is concentrated protein, which is not inferior to milk.
High protein vegetable 3 beans
Soybean belongs to Leguminosae and has the highest content of protein among all vegetables. Beans also provide dietary fiber, iron, calcium and vitamin B.
bean sprout
This is an edible dish cultivated with plant seeds. Bean sprouts contain a lot of protein, which can meet daily needs well.
Dried tomato
If you want to add tomatoes to a high-protein diet, you should choose dried tomatoes. Dried tomatoes also provide dietary fiber, vitamins A and C, iron and calcium.
mushroom
Besides being rich in protein, mushrooms also provide vitamin C, fiber and iron.
spinach
The protein content of cooked spinach is higher than that of fresh spinach, because a lot of water evaporates during cooking. Spinach also contains a lot of vitamins, which is a rich source of iron, calcium and vitamin A.
green vegetables
Broccoli, lettuce, kale and mustard are also rich in protein.
Brussels sprouts
Besides protein, it is also rich in vitamins A and C, dietary fiber and iron.
cereal
For example, sweet corn kernels contain a lot of protein.
globe artichoke
A medium-sized artichoke can provide about 4 grams of protein, which is equivalent to 8% of the daily recommended intake. In addition, this vegetable also provides fiber and vitamins.
Cauliflower
Broccoli not only provides protein, but also is a rich source of vitamins C and A.