{"id":3490,"date":"2019-02-01T05:32:15","date_gmt":"2019-02-01T05:32:15","guid":{"rendered":"https:\/\/simplyhealth.io\/?p=3490"},"modified":"2021-05-25T14:05:07","modified_gmt":"2021-05-25T14:05:07","slug":"15-essential-high-protein-vegetables-for-vibrant-health","status":"publish","type":"post","link":"https:\/\/simplyhealth.io\/15-essential-high-protein-vegetables-for-vibrant-health\/","title":{"rendered":"15 Essential High-Protein Vegetables for Vibrant Health"},"content":{"rendered":"\n
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For most people, they think that having a healthier life means eating less food or working out more, and while this is true for some, it\u2019s important to remember that it\u2019s not so much about the volume of food that you eat, but more on the nutrients and type of food that you\u2019re ingesting. Eating at McDonald’s every day might save you time but it\u2019ll be detrimental to your health in the long run. <\/p>\n\n\n\n

Protein-rich vegetables are a great way to get your body the nutrients it needs without putting on the pounds. Adding these types of vegetables to your diet can make you more energetic and help you lose weight in a natural, passive manner. <\/p>\n\n\n\n

Many people wonder how vegetarians and vegans get their protein, and the following vegetables on this list are the answer. Without further adieu, here are eight vegetables that can change your life and restore your health. <\/p>\n\n\n\n

1. Peas <\/h3>\n\n\n\n

Peas <\/a>are a great protein source, and also make many dishes far yummier than they normally are. You can enjoy your peas in frozen or fresh form. Regardless of whether or not you think that revenge, I mean peas, is a dish best served cold, you\u2019re going to find that it contains some of the highest levels of protein compared to other vegetables. <\/p>\n\n\n\n

The next time you\u2019re walking past the greens aisle in your local supermarket, you should consider picking up the package of frozen peas that you always walk past. Sure, peas don\u2019t have the most vibrant flavor of any vegetable, but their subtle taste and health benefits make them a low-conflict addition to your meals that will infuse any dish with the nutrients your body needs to function optimally.<\/p>\n\n\n\n

They can also make for great snacks throughout the day. Instead of having a candy bar or drinking a soda, just eat a bowl of peas whenever you\u2019re hungry for a snack.<\/p>\n\n\n\n\n\n\n\n

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2. Spinach
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Spinach <\/a>is already quite popular when it comes to superfoods. This likely began with the popularity of Popeye and the memes that continue to crowd the internet long after the prime of the show. That said, the health benefits of spinach aren\u2019t limited to the cartoon world. <\/p>\n\n\n\n

Sure, you might not see a three-fold increase in the size of your biceps right after eating a can, but you\u2019ll still see significant effects after adding spinach to your diet and getting a healthy serving of it on a regular basis. Spinach isn\u2019t only rich in protein, it also contains high levels of antioxidants, minerals, and vitamins. <\/p>\n\n\n\n

People often say that the darker a vegetable is, the more healthy it\u2019ll be for you, and while that may not always be true, it\u2019s certainly the case for spinach. You\u2019ll probably be teased for becoming a real-world Popeye, but the ridicule of your friends is a small price to pay for better health.<\/p>\n\n\n\n\n\n\n\n

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3. Kale <\/h3>\n\n\n\n

Kale<\/a>, not only one of the healthiest vegetables but also a common name amongst streamers for some reason. When it comes to greens, it\u2019s hard to not mention kale. It defines what a superfood should be. You can use kale for your soups, your casseroles, your salads, or even blend it up and have yourself a nice smoothie. <\/p>\n\n\n\n

Why would you leave out kale when it tastes pretty good and can help you get enough protein to buck up and become healthier than you ever were. If you want to add more taste to this bland vegetable, you could put some tomatoes or bell peppers on the side. <\/p>\n\n\n\n

Kale is great for soups because it adds enough flavor to make the taste interesting without making it so intense that you get sick of the soup within a few days. Whether you\u2019re naming your future-streamer baby or choosing a vegetable to add to your diet, Kale is definitely a good choice.<\/p>\n\n\n\n\n\n\n\n

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4. Broccoli
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In addition to protein, you\u2019ll also find high levels of minerals, antioxidants, and fiber in your broccoli<\/a>. With such a diverse assortment of vitamins that broccoli offers, you should be adding this tree-looking green into all your dishes. <\/p>\n\n\n\n

Sure, it\u2019s a bit of a meme in the world of grade-schoolers, but that doesn\u2019t change the fact that it\u2019s really good for you. Raw broccoli can be a pretty tasty snack, and even the cooked version of this vegetable will get you lots of health benefits. Much like peas, broccoli can also be a healthy snack that will serve as an alternative to potato chips or candy bars. <\/p>\n\n\n\n

You can steam the broccoli together with some lemon juice, add it into your soups, mix it in with your salads, or serve it on the side of your meaty entrees. Regardless of how you choose to incorporate broccoli into your diet, it\u2019ll surely make your life a whole lot healthier.<\/p>\n\n\n\n\n\n\n\n

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5. Sprouts
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Sprouts<\/a>, such an interesting vegetable. There\u2019s such a large number of varieties for this one vegetable. One of the greatest things about eating sprouts is the fact that they are alive until you pick them out. Sure, it might be a bit sad to have to kill your meal yourself, but it\u2019s hard to argue with the level of freshness that they provide. <\/p>\n\n\n\n

They can make a great addition to your sandwiches. Bacon Lettuce and tomato? How about Brussel sprouts, lettuce, and spinach? Not as meaty, but far more healthy. They can also make good additions to your soups and salads if you want to up the protein content. <\/p>\n\n\n\n

Instead of sticking to one type of sprout, you can combine the numerous varieties in your dishes to get the full benefits of this vegetable. Brussel sprouts may be the most common variety, but that doesn\u2019t mean that other types aren\u2019t as healthy.<\/p>\n\n\n\n\n\n\n\n

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6. Mushrooms
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Mushrooms<\/a>, one of the few edible fungi that you\u2019ll find. Mushrooms are fun to eat because of their firm texture. They are also great for your health due to the fact that they can boost your immune system and protect you from other pathogens \u2014 including harmful fungi. In that way, they are like a traitor to the rest of the fungi family. <\/p>\n\n\n\n

The cordyceps, maitake, and reishi varieties are particularly beneficial to your immune system. Mushrooms are also high in calories which will help you sustain your energy throughout all the activities of the day. Grilling mushrooms after slathering them with olive oil can make for a savory experience that\u2019s sure to have you coming back for more on a day-to-day basis. <\/p>\n\n\n\n

When you see your mushrooms reach the point of near perfection on your grill, add in some parsley and chopped garlic then leave them in for a few minutes until booth the shrooms and garlic are well cooked.<\/p>\n\n\n\n\n\n\n\n

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7. Brussel Sprouts
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Brussel sprouts<\/a>, hailing from the sprout family. Sure, we already covered sprouts, but it\u2019s only fair that we dedicate an entire section to the most famous variety of the sprout family. Most kids loathe the idea of eating <\/p>\n\n\n\n

Brussel sprouts, but this vegetable is a no-brainer due to its rich fiber content as well as the high levels of protein that it contains. While you may have hated it as a kid, it\u2019s long overdue that you make up for lost time with this healthy member of the sprout family. You can bake them with some olive oil and add a bit of sea salt if you want to get the full savory experience that these sprouts have to offer. <\/p>\n\n\n\n

Regardless of its meme status in the hearts of children, Brussel sprouts are one vegetable that you should not miss out on. If you want to add in some flavor to your dish, consider using some oyster sauce. It\u2019s far healthier than ranch dressing.<\/p>\n\n\n\n\n\n\n\n

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8. Artichokes
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Artichokes <\/a>are certainly an interesting food item. They are very high in fiber. In fact, a single medium-sized artichoke can contain as much as six grams of dietary fiber. That amount will account for a whole quarter of your recommended daily dosage. It\u2019s also more fiber content than you\u2019d get in an entire cup of prunes. <\/p>\n\n\n\n

They are also high in protein, so high in fact that each vegetable holds four grams \u2014 winning them a spot on this list. They may have come last on our list, but are certainly not least. While they are high in fiber and protein, they are pretty low in calories with only sixty per vegetable meaning you can get the nutrients you need without putting on more pounds than you\u2019d like to. <\/p>\n\n\n\n

They are also the current champion on the antioxidant leaderboard based on research that has been conducted by the USDA or United States Department of Agriculture.<\/p>\n\n\n\n\n\n\n\n

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9. Chickpeas<\/h3>\n\n\n\n

Also known as garbanzo beans, this member of the legume family is a favorite of vegans and vegetarians. Chickpeas <\/a>come with a potent protein punch of 16-grams in every cup. Three cups of chickpeas are enough to sustain the protein needs of a 200-pound man. <\/p>\n\n\n\n

Studies show that fresh chickpeas have a 20-percent higher protein content than the canned variety, as the brine of canning liquid may leach some of the amino acids from the chickpeas. This legume is one of the foundational ingredients in hummus, a favorite Middle-Eastern dish. Hummus tastes excellent on wraps, or when served as a dip for chips, with one tablespoon containing 2-grams of protein.<\/p>\n\n\n\n

The only drawback of chickpeas? These legumes are significantly higher in saturated fat than other beans, but not enough to significantly raise levels of LDL cholesterol. It’s important to peel the husk from your chickpeas before cooking. Soak your chickpeas in warm water for a few hours, and the skin peels off easily.
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10. Quinoa<\/h3>\n\n\n\n

Although quinoa <\/a>has a 5,000-year legacy in agriculture as “the mother of all grains,” it may surprise you to learn that quinoa, is actually – not a grain. This “vegetable caviar” is a close relative of spinach, chard, and beets, and gets its name from the language of the ancient Incans. The Incans were among the first nations to grow the crop for food, and looking at the nutritional profile of this vegetable; it’s easy to see why.<\/p>\n\n\n\n

Quinoa is a “super crop,” as designated by the United Nations, due to its nutrient-dense properties and high protein content. At 8-grams of protein per cup, quinoa is one of the most abundant forms of natural protein. As previously mentioned, proteins are chains of amino acids. However, many vegetables have an incomplete protein profile, making them unsuitable for muscle recovery. <\/p>\n\n\n\n

Quinoa is the only vegetable with a complete protein profile, including all the essential amino acids in a complete protein.
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11. Pumpkin Seeds<\/h3>\n\n\n\n

Halloween is coming up in a few months, are you going to be carving a pumpkin this year? If you do, then consider saving the seeds instead of throwing them out. Dry the pumpkin seeds<\/a> in the sun and add them to some trail mix, along with almonds, raisins, and dried fruit, like banana slices.<\/p>\n\n\n\n

Pumpkin seeds carry a whopping 7-grams of protein in every 30-gram serving, making them a serious source of protein. When you’re hiking or competing in sports, bringing a trail mix that includes pumpkin seeds helps to provide you with slow-burning carbs, proteins, and fat to provide you with a sustained release of energy throughout the day.<\/p>\n\n\n\n

These small green seeds have an earthy and sweet taste, and they’re a great addition to cereals and granola as well. Toss some pumpkin seeds, granola, and blueberries in a bowl with some almond milk or Greek yogurt, and you have a nutritious snack that’s full of all the nutrients you need to start the day the right way.
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12. Soy Beans <\/h3>\n\n\n\n

When we consume plant-based sources of protein, the digestive system breaks these proteins down into amino acids which absorb into the bloodstream. The blood carries these amino acids<\/a> throughout the body where muscle tissues absorb them to enhance the repair from exercise-induced stress. <\/p>\n\n\n\n

Proteins have various roles in the body, using amino acids for different purposes. The amino acids in soy protein can function as enzymes, hormones, and many other active compounds in the human body. When in a state of glucose depletion, your body synthesizes glycogen from amino acids to produce energy.<\/p>\n\n\n\n

Foods high in soy protein – such as, tofu, soy milk, and miso, are an excellent source of amino acids, and great for athletes who are recovering from the effects of training and competition. However, unlike quinoa, soy does not have a complete amino acid profile, and it lacks sufficient quantities of lysine, and methionine \u2013 making it inferior to animal sources of protein.
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13. Avocado<\/h3>\n\n\n\n

Did you have your avocado <\/a>on whole-grain sprouted toast this morning? This delicious superfruit has a creamy taste, and it’s excellent when sliced into in salads, smashed on toast, or pureed into guacamole. Most of America’s avocado supply comes from Mexico, where the trees grow in the most extensive groves in the world. <\/p>\n\n\n\n

Avocados are a water-intensive crop, which influences their pricing, and their sustainability as a commercial crop. However, when they’re in season, avocados are a treat to eat. The superfruit comes loaded with healthy monounsaturated fats and polyphenol antioxidants \u2013 and it’s also an excellent source of plant-based protein. <\/p>\n\n\n\n

Each cup of sliced avocado yields around 4-grams of protein, making it an ideal fruit to add to your daily protein totals. Due to the high healthy fat content of avocados, we prefer to eat them in the morning. Eating avocados for breakfast, along with some scrambled eggs, provides you with slow-burning energy.
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14. Artichokes<\/h3>\n\n\n\n

While artichokes are a thistle <\/a>and not a vegetable \u2013 we think they deserve inclusion in this list of top protein vegetables to add to your diet. Artichokes contain around 4-grams of protein in every serving, making them one of the best sources of plant-based protein.<\/p>\n\n\n\n

Artichokes are versatile, and chefs include this thistle in a variety of Mediterranean dishes. The artichoke has a special place in Italian and Greek cooking, where its seen as a delicacy. Roasting whole artichoke hearts with coconut oil, cracked black pepper, and crushed Himalayan pink salt is one of our favorite vegetarian recipes and a great addition to any pasta meal.<\/p>\n\n\n\n

Other health benefits of eating artichokes include a boost to your immune system, lower cholesterol levels, and better blood sugar regulation. Artichokes are also excellent for the digestive system, providing a potent dose of fiber and plant-based polyphenol antioxidants that remove free radicals from the bloodstream.
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15. Lima Beans<\/h3>\n\n\n\n

We couldn’t conclude this list of protein-packed vegetables, without mentioning lima beans. These legumes <\/a>pack a potent protein punch in every serving, with one cup of the beans holding 10-grams of protein. Compared to other legumes like chickpeas, lima beans have almost 20-percent more protein per serving. <\/p>\n\n\n\n

This high protein count makes lima beans an essential addition to any vegan or vegetarian diet, and they are remarkably versatile in recipes. Cook up some casseroles and add lima beans to the dish. Use them cooked in salads, or served with other vegetarian dishes. One up of lima beans goes a long way, providing you with 25-percent of your daily protein requirement.<\/p>\n\n\n\n

Before you rush off to the store to buy some lima beans, it’s critical that you always cook these legumes. Lima beans are a natural form of cyanide, and eating them raw could result in toxic shock. Cooking the beans breaks down the compounds, rendering them inert, making them safe to eat.
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