What are some protein rich vegetables?

Items

Protein Content

Benefits

Lentils

Approximately 9g per 100g serving.

High in protein and fiber, making them a great plant-based protein source. Rich in iron, folate, and other essential nutrients.

Chickpeas (Garbanzo Beans)

Approximately 8g per 100g serving.

Packed with protein and fiber, chickpeas are also a good source of vitamins and minerals such as iron, phosphorus, and zinc. Versatile ingredient for salads, soups, and curries.

Green Peas

Approximately 5g per 100g serving.

Rich in protein and dietary fiber, green peas are also high in vitamins A, C, and K, as well as antioxidants. Great addition to stir-fries, pasta dishes, and salads.

Spinach

Approximately 3g per 100g serving.

Although relatively low in protein compared to legumes, spinach is still a good source of this nutrient. Additionally, it's rich in iron, vitamins A and C, and antioxidants.

Broccoli

Approximately 3g per 100g serving.

Broccoli provides a modest amount of protein along with essential nutrients like vitamin C, vitamin K, and folate. It also contains various bioactive compounds with potential health benefits.

Brussels Sprouts

Approximately 3g per 100g serving.

Brussels sprouts offer a decent amount of protein along with fiber, vitamins, and minerals such as vitamin C, vitamin K, and folate. They're also rich in antioxidants and may have anti-inflammatory properties.

Asparagus

Approximately 2.2g per 100g serving.

Asparagus is a low-calorie vegetable that provides a moderate amount of protein along with fiber, vitamins A, C, and K, and folate. It's also rich in antioxidants and may support digestive health.

Edamame Salad

• Edamame beans (frozen or fresh)

• Mixed salad greens

• Cherry tomatoes, halved

• Red onion, thinly sliced

• Feta cheese, crumbled (optional)

• Balsamic vinaigrette dressing

1. Boil edamame beans until tender, then drain and let cool.

2. In a large bowl, combine cooked edamame, mixed salad greens, cherry tomatoes, and sliced red onion.

3. Toss with balsamic vinaigrette dressing until evenly coated.

4. Sprinkle crumbled feta cheese on top, if desired, and serve chilled.

Lentil Soup

• Lentils (green or brown), rinsed

• Onion, diced

• Carrots, diced

• Celery, diced

• Garlic, minced

• Vegetable broth

• Cumin, paprika, salt, and pepper to taste

1. In a large pot, sauté diced onion, carrots, celery, and garlic until softened.

2. Add rinsed lentils and vegetable broth to the pot, along with spices.

3. Bring to a boil, then reduce heat and simmer until lentils are tender, about 20-30 minutes.

4. Adjust seasoning to taste and serve hot.

Chickpea Stir-Fry

• Chickpeas (canned or cooked)

• Mixed vegetables (bell peppers, broccoli, snap peas, etc.)

• Soy sauce

• Garlic, minced

• Ginger, grated

• Sesame oil

• Cooked rice or noodles (optional)

1. Heat sesame oil in a large skillet or wok over medium-high heat.

2. Add minced garlic and grated ginger, sauté until fragrant.

3. Add mixed vegetables to the skillet and stir-fry until tender-crisp.

4. Stir in cooked chickpeas and soy sauce, continue cooking until heated through.

5. Serve hot over cooked rice or noodles, if desired.

Spinach and Feta Stuffed Bell Peppers

• Bell peppers (any color), halved and seeds removed

• Fresh spinach leaves, chopped

• Feta cheese, crumbled

• Cooked quinoa or rice

• Garlic, minced

• Olive oil

1. Preheat oven to 375°F (190°C).

2. In a skillet, sauté minced garlic in olive oil until fragrant.

3. Add chopped spinach to the skillet and cook until wilted.

4. Stir in cooked quinoa or rice and crumbled feta cheese.

5. Stuff bell pepper halves with the spinach and feta mixture.

6. Place stuffed peppers in a baking dish and bake for 25-30 minutes, until peppers are tender.

Roasted Asparagus with Parmesan

• Fresh asparagus spears, trimmed

• Olive oil

• Garlic powder

• Salt and pepper

• Grated Parmesan cheese

1. Preheat oven to 400°F (200°C).

2. Place trimmed asparagus spears on a baking sheet.

3. Drizzle with olive oil and sprinkle with garlic powder, salt, and pepper.

4. Toss to coat evenly, then spread out in a single layer.

5. Roast in the preheated oven for 10-15 minutes, until tender and lightly browned.

6. Sprinkle grated Parmesan cheese over the roasted asparagus and serve hot.