If you are trying to cut back on meat in your diet, whether for Meatless Monday meal planning options or because you’re transitioning to a more vegetable and plant-based diet, here’s a list of veggies that will help you maintain your protein intake.
Did you know that 1 cup of green peas packs in over 8 grams of protein? It’s super easy to add this veggie to your diet, whether you have them on the side, in a cozy bowl of soup, or combine them into a casserole or Buddha bowl. They’re a versatile vegetable that work well in so many dishes.
One cup of Brussels sprouts contains 5 grams of protein. With so many ways to prepare this round little cabbage-like vegetable, you can eat them year round, cooked or even raw in awesome salads. Fresh are best, but you can even find Brussels sprouts in the frozen aisle of your grocery store.
Cooked edamame contains a whopping 18 grams of protein per cup making it a powerhouse of a protein vegetable. This equates to about the same amount of protein that you would get from a single serving of chicken or fish. Perfect for combining with other vegetables or in a salad, it’s also a great snack option.
Spinach is a versatile and mild flavored vegetable that’s easily incorporated into many dishes adding an extra 5 grams of protein per cup. It’s also packed with vitamins and minerals so add it to as many recipes as you can. It works in smoothies, soups, pasta and salads, and you can even sneak it into breads and muffins.
Carb lovers will rejoice that a medium-sized potato actually contains 5 grams of protein. Win-win! The trick here, though, is to leave the skin on. So make that potato salad or baked potato and keep the skin intact, scrubbed clean, so you can eat it. This filling veggie will certainly be a welcome addition to almost any meal.
Black beans are an awesome source of protein weighing in at 7 grams for a ½ cup when cooked. Paired with rice, you get a complete protein. Use them in soups, salads, or casseroles. Whether you cook them from their dry form or pop open a can, they’re an easy and delicious way to enhance your meals.
Don’t forget about asparagus, which carries slightly over 4 grams of protein per cooked cup. It’s the perfect addition to quiche, salads, soups or just to roast and eat on its own.