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Going on a Plant-Based Diet? Here are 5 High Protein Vegetables

March 4, 2020

plant-based diet

There are many benefits to a plant-based diet.  Fruits, vegetables, and other plants are high in fiber, vitamins, minerals, and antioxidants and low in saturated fat and cholesterol.  However, there are some important nutrients that plants are not high in. You still need these to live a healthy lifestyle.

If you’re going on a plant-based diet, one of your main concerns is getting enough protein.  There are ways to get enough protein as a vegetarian. If you aren’t eating strictly plants, eggs and nuts are great options for proteins.  Even if you are an only-veggie vegetarian, there are still ways to include protein into your meals. Here are some high protein vegetables you can incorporate into your diet.

1. Edamame

Edamame is not particularly a common food, but it is definitely a high protein vegetable.  A cup of edamame has a whopping 18.46 grams of protein in it. That is about the same amount of protein as three large eggs.  Edamame is also high in calcium, vitamin C, iron, vitamin K, and folate. While you shouldn’t eat the veggies raw, there are many recipes online on how to roast, dry, or boil edamame into delicious snacks and meals. 

2. Lentils

While technically a legume, not a vegetable, lentils are very high in protein.  A cup of boiled lentils has 17.86 grams of protein. They also contain the nutrients folate, iron, manganese, phosphorus, thiamin, potassium, and vitamin B-6.   Lentils are a cheap option for a plant-based diet. They are quick and easy to make as well. Lentils are a great way to add protein to a vegetarian soup.

3. Chickpeas

You are probably most familiar with chickpeas in hummus, a vegetarian favorite.  Also called garbanzo beans, the vegetable has 14.53 grams of protein per cup when boiled from dried.  They’re also a good source of fiber. Roasted chickpeas make a great snack. You can also add them to soups, salads, and curries.

4. Green peas

A more common type of pea than the previous veggie, green peas have a surprising 8.58 grams of protein per cup when boiled.  The vegetable is also high in fiber, vitamin A, iron, folate, thiamin, vitamin C, manganese, and vitamin K. Green peas are a delicious snack, whether raw or roasted.  They can also be added to all kinds of recipes, from salads to vegetarian burgers. 

5. Asparagus

A 1 cup serving of asparagus has 2.9 grams of protein, a surprisingly high amount for a green vegetable.  Asparagus is also high in many other nutrients, including B vitamins, folate, copper, manganese, phosphorus, magnesium, and vitamins A and K.  Asparagus is great on its own or in salads. Grilled asparagus is a great side dish to make in the summer on a plant-based diet.

Looking for a vegetarian meal plan?

Do you want to try going vegetarian but don’t have enough time to research and try out new recipes?  Z.E.N. Foods can help.  With their vegetarian meal plan, you get delicious, hassle-free food delivered right to your door every day.  Here is an example of a day on the plan:

  •         Breakfast – gluten-free pancakes with fresh berry compote
  •         Lunch – quinoa and vegetable salad
  •         Snack – fresh berry parfait
  •         Dinner – vegetable kabobs and cilantro rice
  •         Dessert – peanut butter cupcake

Whether you are looking to lose weight or maintain a healthy lifestyle, Z.E.N. Foods makes it easy to stay on track.  Meals are made fresh daily, and deliveries can be scheduled for whatever time is best for you. Contact ZEN Foods today to learn more or try a meal plan.

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