The most common question that people ask when they consider transitioning to a vegan diet is “But what about protein”. There is this misconception that the only way you can get protein in your diet is if you eat animal products or drink protein shakes all day, neither of which is true. Not only are there a lot of plant-based foods with protein, like beans, legumes, nuts, and seeds, but even some veggies have protein.
Here is a list of 6 veggies that contain more protein than you might think.
1. Green Peas
Green peas have a surprisingly high amount of protein. In about 1 cup of green peas, you are getting over 8 grams of protein. Green peas are really easy to add to your diet, whether you have them on the side, enjoy a cup of split pea soup, or combine them into a veggie bowl. With their mild flavor, they are a really versatile vegetable.
2. Brussels Sprouts
If you are a fan of brussels sprouts, you get to eat your favorite veggie, while also getting over 5 grams of protein per cup of this veggie. Brussels sprouts have been getting a lot more popular recently, which is great because they are easy to find. You can get them whole, shredded for salads, or in steamer bags in the frozen section. Many produce departments also offer them cut into halves or quarters, making it easy to roast them.
3. Edamame
One of the vegetables with the highest amount of protein is edamame. There is a whopping 18 grams of protein in just one cup of cooked edamame. This is nearly what you would get from a serving of fish or chicken! Have a single serving as a side dish, throw some in your salad, or combine it with other veggies of your choice. Edamame also makes a great snack.
4. Spinach
Time to eat your greens! Add spinach to your smoothies or salads, and you will get over 5 grams of protein for a cup of it. Spinach is one of the most versatile green veggies, and also one of the most nutrient-dense. Lots of vitamins and minerals are contained in this leafy green, making it easy to add to your green smoothie, chopped up and added to soup or chili, or enjoyed on the bottom of a big green salad.
5. Potatoes
If you are a fan of regular potatoes, you can get just under 5 grams of protein per medium potato, with the skin left on. Potatoes have a bad reputation, but they are a filling, vegan-friendly food that can be made in a dozen different ways.
6. Black Beans
Another great protein source is black beans. While technically a legume and not a vegetable, many people use them in bowls and salads, so it is still worth mentioning. With just ½ cup of cooked black beans, you get over 7 grams of protein.
7. Asparagus
And lastly is asparagus. This popular vegetable gives you about 4.3 grams of protein with a cup of cooked asparagus. What better side dish could there be than a few stalks of asparagus?