9 Protein-rich Vegetables for a Balanced Diet

Author: Priyanka Saxena on Aug 17,2020

It’s no exaggeration to say, if you are mulling over going vegetarian, you have thousands of reasons to do so. It is time to refute the myth that only meat & fish could serve your sources of protein. Legumes, veggies & and many vegetarian foods can serve a rich source of protein. Many vegetables are all loaded with proteins and other essential nutrients.

In addition to being rich sources of various nutrients, plant-based have many other benefits. For instance, people who eat only plant-based foods have a low risk of falling prey to cardiovascular diseases. Vegetarians weigh less than non-vegetarians in most cases that in itself is a sign of various health ailments occurring. A study shows that going vegetarian can reduce the risk of dying due to any disease. You can still get the required amount of protein as required for the body.

This post is about various protein-rich vegetables the mother earth produces. Protein is an essential nutrient that helps in transporting hemoglobin, which in turn carries oxygen to various parts of the body. Some specialized proteins carry minerals & vitamins to all those cells in the body that requires it.

Let’s find out why Proteins are important for our body functioning & what are the top vegetables that are rich in protein. Here we go:

Why is protein important?

For the normal functioning of the body, it is important to maintain a proper nutrient balance. One of the most essential nutrients for the human body is protein, large complex molecules.

Proteins make your muscles strong & every cell needs it for the healthy functioning of the body. It keeps your hair, skin, blood, cartilage, bones, hair & fingernails healthy.

What are the richest sources of protein?

While fish, poultry, milk products & eggs are considered the top sources of protein, there are some vegetables too, that are extremely rich in protein. Let’s talk about some of these vegetables that are highly rich in protein. Without any further ado, let’s get started:

1. Broccoli

Broccoli is loaded with nutrients. It contains a considerably good amount of protein with small amounts of calories & no fat. The antioxidants, minerals, vitamins & other nutrients that this power-vegetable contains can help with keeping balance in your body. It makes your body immune to fighting various diseases & ailments including coronavirus. So, if you have been procrastinating its daily or weekly consumption, you are missing something really important. This is one of the protein-rich vegetables you must include in your diet.

2. Mushrooms

Mushrooms are rich in protein, but they miss on certain protein molecules — amino acids, which the body cannot make by itself. But, you can consume mushrooms in combination with vegetables that contain amino acids and it can completely help with your daily protein requirement. You can eat mushrooms with corn or even combining mushrooms with broccoli could be a great way to serve the purpose. In addition to this, mushrooms are also a rich source of vitamin B, Riboflavin, Pantothenic acid, Potassium, copper & more. For vegetarians, mushrooms must be a part of their daily diet.

3. Sweet Corns.

The great thing about protein is that it is absolutely low in fat. Sweet corn contains enough protein that a bowl of it can fulfill nine percent of your daily requirement. In addition to being a rich source of protein, sweet corn is also rich in vitamin C, vitamin B9 & Fibre. You can use them in salads, soups, sandwiches, and could eat them in many other ways. Add sweet corn to your daily diet to keep yourself healthy & happy.

4. Potatoes

While we have almost always heard that potatoes lack the most important nutrients, you’ll be surprised to know that potatoes can help with your daily requirement of protein. One medium potato can get you around four grams of protein. This stealth source of protein is also rich in potassium and can provide about 20% of the daily requirement of heart-healthy potassium.

5. Spinach

Another vegetable rich in protein is spinach. Per half cup of serving in cooked form can get your body three grams of protein. Ok. you may find it not enough to hear three grams, but when it comes to vegetables, it’s a good amount. Other than protein, spinach is all rich in a variety of nutrients. It is believed to be one of the most nutrient-packed vegetables that you must include in your daily diet.

6. Peas

Peas are another vegetable rich in protein. And, in addition to protein, it also has a good amount of fiber and is low in fat with zero cholesterol contents. If you are not regularly consuming peas, you definitely are missing important nutrients in your diet. It’s the high time, you consume peas at least 2-3 times a week. You can use them in curries, salads & more.

7. Kale

Kale is another power-packed vegetable rich in a number of nutrients. Kale is one of the most popular plant-based sources of protein. And, it also contains phenolic compounds that provide them antioxidant properties. You can use them in salad, steam, boil, or eat whatever way you want. Consume it daily for maximum benefits.

8. Cauliflower

Same as broccoli, cauliflower is also rich in a number of nutrients. Cauliflower is another rich plant-based source of protein. You can fit this in, in a number of recipes and add taste to your food.

9. Asparagus

Asparagus is a rich source of many nutrients required for maintaining a healthy body. It contains a good percentage of B vitamins, copper, phosphorus, manganese along with protein. You can add them to fight different types of deficiencies in the body. You can pan-fry, grill, boil, or steam Asparagus before eating.

Summary.

The idea is not to be demotivated even if you are thinking of turning vegetarian, there are plenty of protein-rich vegetables. You can mindfully & consciously add them to your daily diet for maximum benefit. You can cook each of them in a variety of ways for a tasty delight. These vegetables high in protein also contain a number of other nutrients that will not only help with maintaining protein balance in the body, but also a balance of various nutrients required for the proper functioning of the body.