Proteins are an essential daily nutrient and when you are thinking proteins you are most likely calling to mind eggs and meat. Those may be the primary source of proteins, but not all proteins come from animals. Some vegetables are also known for being a source of protein and can help fill up some of your daily protein intake. Emily Gilbert, R.D., recommends these vegetables for people looking for plant-based proteins.
In order to ensure that you receive the various types of amino acids, you need to add whole grains to your diet along with veggies because, “Plant proteins are ‘incomplete’ proteins, meaning they don’t contain all of the essential amino acids,” says Gilbert.
Here are some vegetables to supplement your protein intake with:
Broccoli
You might recognize broccoli as a great source of fiber but did you know that it is also full of the goodness of protein? Every serving of broccoli contains about two grams of protein. Broccoli works great as a topping in pasta, as a broccoli mash or even in pancakes.
Brussels Sprouts
Looking for tiny, nutritional, green goodness? Try Brussels sprouts which contain two grams of protein for every half cup. It also packs in a good amount of potassium (247 milligrams) and vitamin K (110 micrograms). The best way to try Brussels sprouts is in a salad, a rather typical way, as a topping in a grilled dish, or sautéed in a stir-fry of veggies.
Corn
Technically a grain, corn is easily found in any veggies aisle, which is why it makes it to this list. A half a cup of corn packs in two grams of protein. A star recipe is to combine grilled corn with lemon, parsley and butter for a delicious treat.
Peas
Peas are a great winter vegetable and each half-cup of peas contains as much as three and a half grams of protein. You can try them in a creamy pea soup topped with fresh mint or as a pea mash.
Potato
Potatoes make for yet another good source of protein. A medium-sized potato contains about three grams of protein. Potatoes are yummy when baked. Try baked potatoes stuffed with cheese and spinach to serve a protein-rich dish.
Spinach
A half cup of spinach provides three grams of protein. You can enjoy spinach as a yummy spinach smoothie or in spinach and cheese sandwich.
