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Veggies That Pack in the Protein
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Why Do You Need Protein?
Your body uses it to
build your muscles and organs, deliver oxygen to cells all over your body, and
keep your immune system working. Most people should get at least 10% of their
daily calories from protein. That’s about 56 grams for a man (based on 2,000
calories a day) and 43 grams for a woman (1,800 calories a day).
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Where Do You Get It?
Meat is a good source,
but you shouldn’t overdo it, especially the fatty kind. It can make you gain
weight and lead to high blood pressure, high cholesterol, and other health
problems. You can get protein from other foods, too, like yogurt, eggs, beans,
and even vegetables. In fact, veggies can give you all you need as long as you
eat different kinds and plenty of them.
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Soybeans
Steam them with nothing
but a sprinkling of salt for a protein-packed snack: up to 30 grams per cup.
That’s about what you’d get from a 3-ounce serving of chicken.
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Tempeh
It’s made when bacteria
feed on soybeans -- a process called fermentation, just like milk ferments to
make cheese. It’s often sold in blocks, and you can use it in place of meat in
some recipes. It has about 17 grams of protein per 3-ounce serving (far more than
its cousin tofu, made from soybean milk). Try a tempeh “hamburger” to scratch
that fast-food itch and get a punch of protein in the process.
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Lentils
A half-cup of cooked
lentils has 9 grams of protein. Cook them with caramelized onions and wild
mushrooms for a meat-like texture (without the meat).
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Sugar Snap Peas
They have about 5 grams
of protein per cup. Stir-fry them with some tempeh, onions, and hot peppers for
a spicy vegetarian feast that’s protein-packed.
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Potatoes
A large baked potato has
about 8 grams of protein. But watch the butter and sour cream -- they can pile
on the fat and calories. Try it with some chili made with low-fat ground turkey
or tofu crumbles instead. And add lots of beans to that chili for an even
bigger protein hit.
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Broccoli Rabe
It has more than 3 grams
of protein per serving. Sautee it with some garlic and onions for a great side
dish that goes with just about anything.
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White Mushrooms
A cup of cooked white
mushrooms has about 3.5 grams of protein. Sautee them with garlic and chili
flakes, and mix with pasta for a traditional Italian treat.
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Corn
A dab of butter and a
sprinkle of salt and you have a yummy summer side. One large ear has almost 4
grams of protein.
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Artichoke
The easiest way to have
this is to boil one whole and sprinkle it with salt. You can drizzle a little
butter or olive oil as well if you like. It’s simple and delicious and has
about 3.5 grams of protein.
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Brussels Sprouts
These tiny cabbages pack
2 grams of protein into each half cup. Roast them with onions and garlic and a
little olive oil. You can even add a bit of
Sources | Reviewed
by Christine Mikstas, RD, LD on May 06, 2017
This tool does not provide medical advice.
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