Vegetables High in Protein: 20 Veggies and How to Eat More

Here are 20 veggies and vegetable sources of protein:

1. Lentils (18 grams of protein per cup [boiled]):
   • Belong to the legume family and are not technically vegetables.
   • The most affordable, widely available, vegetarian, and vegan-friendly protein source.
   • Dry lentils can be pressure-cooked with water in less than 15 minutes if not presoaked. You can add chopped veggies such as tomatoes, onions, and green chilies and cook with turmeric and salt to taste. 
   • Can also be used to make lentil soup, which is a go-to dish in many restaurants.
2. Edamame (18.5 grams of protein per cup [steamed]):
   • During cravings, edamame's satisfying combination of fiber and protein makes it a good alternative for any unhealthy dish. 
   • High in magnesium and may aid with mood control. For a great snack, top a cup with cayenne pepper and sprinkle some sea salt.
   • A high-protein vegetable that is delicious.
   • At home, it can be steamed and sprinkled with sea salt. 
   • Instead of a bag of fries or pizza, try eating a cup of cooked edamame, which is one of the best protein food vegetables.
3. Chickpeas or garbanzo beans (15 grams of protein per cup [boiled and dried]):
   • Have a slightly nutty flavor and can be used to add protein to dishes such as curries, soups, and vegetable bowls.
   • Have healthy carbs. 
   • Spiced roasted chickpeas, for example, are a healthy snack.
   • The most well-known source of protein for vegans on a strict diet.
4. Mung beans (14 grams of protein per cup [boiled and dried]):
   • High in protein, fiber, iron, and antioxidants.
   • Soak them overnight in the water tied in a muslin cloth and serve them with some chopped veggies and a dash of lemon. 
   • For maximum health benefits, they should be consumed raw.
   • Beneficial to weight loss and immune system health.
5. Soybean sprouts (9 grams of protein per cup [raw or boiled]):
   • Have high folate content, providing up to 30 percent of your daily requirements, and are known to help prevent and treat anemia.
   • Include these in soups, rice, or simply raw in salads for an extra protein boost.
6. Green peas (8.6 grams of protein per cup [boiled]):
   • Contain about 17 percent of your daily protein requirement.
   • Although they may not be the most appetizing form of whole plant protein, they can be easily added to sautéed veggies and are one of the best protein-rich vegetables.
   • Can even be added to any dish with potatoes and carrots, as well as some spices, for a nutritional bowl of goodness.
7. Broccoli (4.28 grams of protein per one stalk [medium boiled or steamed]):
   • A popular vegetable that is high in protein.
   • May be eaten fresh or cooked. 
   • Contains important amino acids, folate, manganese, potassium, phosphorus, and vitamins C and K. 
   • Contains a lot of plant components including flavonoids, such as kaempferol.
   • Have antioxidant and anti-inflammatory properties. 
   • Contains a high concentration of glucosinolates, which may help lower the risk of cancer. 
   • Has a higher potential to bind to bile acid when steamed than when raw; therefore, eating steamed broccoli may help lower cholesterol levels in your blood.
   • Can enhance liver health by increasing detoxification and the generation of antioxidant chemicals in the liver.
   • Include the stalk of these high-protein green vegetables, as well as the flower head, in your stir-fry when cooking the protein-rich vegetables.
   • Can be used to make delicious side dishes, soups, and sauces.
8. Yellow sweet corn (4.7 grams of protein):
   • One of the tastiest sources of protein combined with carbs and may be enjoyed all year.
   • Roast it with a lime, red chili, and salt rub, or steam it with butter and your favorite spice.
   • They make an excellent complement to stir-fries, vegetables, and soups and may even be eaten as a side dish.
9. Potatoes (4.6 grams of protein per medium potato baked with the skin):
   • Abundant in B vitamins, protein, and vitamin C.
   • Russet and red potatoes are high-protein veggies with the skin left on.
   • Bake it with pepper and butter for making it a delicious part of your diet.
10. Brussel sprouts (5.7 grams of protein per cup):
    • High in protein, fiber, and vitamins. 
    • Include high levels of folate, manganese, magnesium, potassium, iron, calcium, and vitamins K, C, A, and B6. 
    • Can increase the formation of short-chain fatty acids in the gut and enhance the development and health of intestinal flora.
    • Often cooked by boiling, steaming, grilling, or roasting. 
    • Make an excellent side dish.
    • A tasty protein source that may be shredded, cooked, roasted, or stir-fried for salads.
11. Chia seeds (4.7 grams of protein per 30 grams):
    • Now recognized as superfoods that may be found in many cuisines.
    • Have achieved worldwide recognition as chia pudding, which is consumed for breakfast or even dessert.
    • Protein, omega-3 fatty acids, magnesium, phosphate, and calcium are abundant in these seeds.
12. Watercress (0.8 grams per 34-gram; 2.3 grams per 100 grams [protein accounts for 50 percent of its calories]):
    • A protein-rich cruciferous plant that thrives in water.
    • One cup of chopped watercress includes 0.8 grams of protein and 100 percent of your daily vitamin K requirements.
    • Rich in B vitamins, calcium, manganese, potassium, vitamin A, and vitamin C.
    • Provides antioxidant protection.
    • Has phenolic chemicals, which may aid in cancer prevention. 
    • Boiling watercress in water reduces its antioxidant content. Instead, use raw watercress in salads, sandwich fillings, or smoothies.
13. Spinach (0.9 grams per 30-gram serving; 2.9 grams per 100 grams [protein accounts for 30 percent of its calories]):
    • One of the most nutrient-dense green leafy vegetables available.
    • Includes all of the necessary amino acids. 
    • Contains high levels of vitamin K, folate, manganese, magnesium, iron, potassium, calcium, and vitamins A and C. 
    • Aside from being abundant in protein, spinach includes plant components that help boost antioxidant defense and reduce inflammation.
14. Chinese cabbage or bok choy (1 gram per 70-gram serving; 1.5 grams per 100 grams [protein accounts for 28 percent of its calories]):
    • High in antioxidants, folate, calcium, potassium, manganese, iron, and vitamins A, C, and K. 
    • Outer leaves appear to have the highest concentration of antioxidants. 
    • Has anti-inflammatory effects. 
    • Used in a variety of dishes, including stir-fries, kimchi, soups, and spring rolls.
15. Asparagus (2.9 grams per 134-gram serving; 2.2 grams per 100 grams [protein accounts for 27 percent of its calories]):
    • A popular vegetable that is abundant in proteins and other nutrients.
    • Has a high concentration of B vitamins, folate, copper, manganese, phosphorus, magnesium, and vitamins A and K. 
    • Has anti-inflammatory and anticancer effects.
    • Includes fructooligosaccharides, which are prebiotics that promote the growth of beneficial gut flora. 
    • May be baked, grilled, boiled, steamed, or pan-fried and is delicious in salads or as a side dish.
16. Mustard greens (1.5 grams per 56-gram serving; 2.7 grams per 100 grams [protein accounts for 25 percent of its calories]):
    • A member of the Brassica family and are similar to kale but has a unique mustard flavor. 
    • High in vitamins K and A, manganese, calcium, potassium, B vitamins, C vitamins, and vitamin E.
    • Like other Brassica crops, they contain antioxidant-rich phenolic compounds.
    • Can be steamed, cooked, and sautéed or used raw in salads.
17. Collard greens (0.9 grams per 36-gram serving; 2.5 grams per 100 grams [protein accounts for 20 percent of its calories]):
    • Dark green, leafy vegetables related to kale, broccoli, and cauliflower.
    • Include fatty acids and plant protein.
    • High in vitamin K, calcium, potassium, and manganese. 
    • High in phenolic compounds and have been associated with a lower incidence of prostate cancer. 
    • Can be steamed or sautéed.
    • Taste excellent when combined with other vegetables such as onions and mushrooms.
18. Cauliflower (2 grams per 100 grams [protein accounts for 19 percent of its calories]):
    • Like broccoli, it has a high protein-to-calorie ratio.
    • High in vitamins C and K, as well as minerals such as potassium, manganese, magnesium, phosphorus, calcium, and iron. 
    • Strong in sinigrin, a glucosinolate molecule, which is considered to have anticancer, antioxidant, and anti-inflammatory effects. 
    • Glucosinolate concentration in cauliflower may decrease considerably after cooking.
    • Strong in other antioxidants that are maintained after cooking and may even increase when cauliflower is steamed or microwaved.
    • Because of its ability to bind bile acids, cauliflower, like numerous other vegetables on this list, has the potential to decrease cholesterol levels. This capacity is increased by steaming cauliflower. 
    • A versatile vegetable that may be used in a wide range of dishes. In many circumstances, it can be used in place of starchy vegetables.
19. Parsley (3 grams of protein and 36 calories per 100 grams):
    • Technically an herb, parsley is more robust in terms of flavor and health advantages than many people realize. 
    • Vitamin K, a vitamin present in parsley, aids in bone formation by stimulating bone-building cells known as osteoblasts. More specifically, vitamin K is responsible for activating the actions of particular proteins within the body, making them functional. 
    • The herb has a high protein-to-calorie ratio. This herb is packed with flavor and is commonly used to enhance flavor and complexity, making it a terrific low-calorie addition to many dishes.
20. Kale (4.3 grams of protein and 49 calories per 100 grams):
    • Has earned its reputation as a superfood for good reason.
    • Abundant in fiber and the highly potent antioxidant vitamin A, in addition to providing a reasonable quantity of protein. 
    • Vitamin A protects your eyes from damage as you age, as well as lowers your risk of some malignancies and acne outbreaks. 
    • Replace the spinach with kale in any recipe that calls for spinach, or roast it to make kale chips. If you wish to eat it raw, massage it with a little lemon juice first. 
    • Working the leaves with your hands tenderizes the kale sufficiently so that you can eat it raw.