Those vegetables which contain a large number of proteins are called vegetables rich in proteins. Vegetables are not only the source of proteins but other macro and micronutrients are present.
Proteins are macronutrients that are essential for making muscles. They are the basic building blocks of life which are used in bone, muscle, hair, skin, and many other parts of the body.
Protein is made from two kinds of amino acids essential amino acids and nonessential amino acids. Those amino acids which the body can’t prepare are called essential amino acids. People get these amino acids from external food sources.
Normally people think that animals are the best source of proteins but there are vegetables that are high in proteins. It is very important for vegetarians to know vegetables rich in proteins.
Recommended daily intake (RDI) of proteins depends on your daily activity and your goal. But for a normal adult, the RDI is 0.8 grams per kilogram of body weight. In simple words on average people need 40-60 grams of protein per day.
If your goal is to build muscle then you should take a higher amount of proteins per day. Personal trainers always recommend 1-2 grams per kilogram of body weight.
Vegetarians should keep in mind that the content of proteins changes with cooking. Always check the nutrition facts of vegetables after cooking. Because vegetables are the only organic source of protein for vegetarians.
To achieve your recommended daily intake of protein, make a chart of vegetables that are high in proteins. The same rule is applied to non-vegetarians. They should focus both on vegetables and animal products.
Vegetables rich in proteins
The following are the most common vegetables high in proteins
Pinto beans
One cup of boiled pinto beans has 15.41 grams of protein.
You can eat it as such but it’s better to add it to salad, soups or chilis. To get more health benefits always use dried pinto beans instead of canned type.
You can also use it by mixing in rice, laced into tacos, etc.
Edamame
one cup of edamame contains 18.6 grams of proteins.
Normally people are eating edamame recipes in restaurants but it is best to try them at home.
Lentils
one cup of boiled lentils contains 17.8 grams of protein.
Lentils are pulse and found in the legume family. It resembles small beans. Lentils are the best source of protein for vegetarians and it is inexpensive and available throughout the world.
The common famous lentil recipes are four corners lentil soup and red lentil taco soup.
Fava beans
One cup of boiled fava beans delivers 12.92 grams of protein.
To make it tastier add them to salad, stews and rice. The common recipes for fava beans are buttery sesame fava beans and fava bean dip.
Mung beans
One cup of boiled provides 14.2 grams of protein.
Mung beans have a high content of protein and belong to the legume family. Besides protein, they are rich in iron, potassium, vitamins and fiber.
Chickpeas
One cup of boiled chickpeas contains 14.6 grams of protein.
Normally people are using chickpeas as a staple in soups, curries and vegetable bowls. The most common recipes or chickpeas are coconut chickpeas curry and roasted chickpeas.
Quinoa
One cup of cooked quinoa contains 8.14 grams of protein.
It is also a good source of antioxidants, minerals, vitamins, and fiber. Quinoa is cooked and added to salads, pilaf, casseroles, veggie burgers and many other vegetable recipes.
Green peas
One cup of boiled green peas contains 8.6 grams of protein.
Green peas are a great source of both macronutrients and micronutrients. The most common green peas recipes are crispy roasted green peas and green monster veggie burgers.
Lima beans
One cup of boiled lima beans provides 11.58 grams of protein.
Lima beans belong to legume family and are a rich source of potassium, magnesium, manganese, vitamins and fiber.
Almonds
One cup of dry roasted almonds contains 5.94 grams of protein.
It has many other health benefits such as boosting brain performance, improve immune system, reduce wrinkles and prevent body from free radicles.
Wild rice
One cup of boiled wild rice contains 6.54 grams of protein.
Wild rice is used in many dishes such as soups, pilaf, casseroles, and stuffing. You can also use it alone.
Pistachios
One ounce of dry roasted pistachios contains 6 grams of protein.
Broccoli
One cup of boiled broccoli delivers 4.28 grams of protein.
It is a good source of vitamin c and k, fiber, iron, selenium and many more micronutrients.
Various types of broccoli recipes are available, choose the one which you like.
Navy beans
One half cup of navy beans contains 8 grams of protein.
Like other beans, they are also a good source of fiber, zinc, iron, vitamin k, etc.
Brussels sprouts
One cup of boiled Brussels sprouts contains 5.64 grams of protein.
It is a cruciferous vegetable and a rich source of iron, fiber, vitamins and carbs.
Potatoes
one large cooked potato contains 7 grams of protein.
Potato is a very common vegetable and is available all over the world. Potatoes are used in lots of food recipes. It contains a high amount of carbs, fibers, vitamins and many other minerals.
White mushrooms
One cup of white mushrooms delivers 3 grams of protein.
Besides protein, mushrooms offer many health benefits. Mushrooms are not in the category of vegetables but are still a good option for vegetarians.
Turnip
One cup of cooked turnips contains 5 grams of protein.
Turnip has many health benefits such as reducing the risk of cancer, constipation, inflammation etc. it also contains fiber, iron, potassium, starch, vitamins, magnesium, selenium etc.
Sweet corn
One medium sized corn contains 4.7 grams of protein.
Sweet corn is a rich source of fiber, vitamin b12, carbs and many other nutrients. You can use it either alone or added to many other dishes.
Kale
One cup of cooked kale contains 3 grams of protein.
Kale is a superfood and offers many health benefits.
Watercress
One cup of watercress provides 0.8 grams of protein.
Watercress is a cruciferous plant that grows in water on the riverside, marshy land, spring site etc.
Watercress is a good source of vitamin k, vitamin c, vitamin A, vitamin B, calcium, potassium and fiber.
Avocado
One medium sized avocado delivers 4.02 grams of protein.
Avocado is a nutritious fruit and offers many health benefits and lots of other nutrients.
Asparagus
One cup of boiled asparagus contains 4.32 grams of protein.
Black beans
One cup of cooked black beans provides 14 grams of protein.
People use black beans in soup, curries, snacks, rice, etc.
Recommended daily intake of protein
Recommended dietary allowance of proteins depends on your daily activity and your goal.
The recommended dietary allowance of protein for an average sedentary adult is 0.8 grams per kilogram of body weight. For example, if a person has a body weight of 75 kilograms, then he should consume 60 grams of protein per day.
If you are doing simple exercise every day then your need for protein would be 1-1.5 per kilogram. Bodybuilders, runners, and weight lifters require 1.5-2 grams of protein per kilogram of body weight.
Muscle mass is lost in old age. To prevent mass loss people age above 45 years should intake 1.2-1.7 grams of protein per kilogram of body weight.
Round about 10%-35% of your calories come from protein. If your body burns 2000 calories it means that 200-700 calories come from protein.
Summary
Protein is an essential part of our food that plays a crucial role in the body. Animal products are a rich source of protein but there are certain vegetables that are high in protein.
Vegetables rich in proteins are broccoli, cauliflower, chickpeas, wild rice, spinach and beans.
Vegetables rich in proteins are the main source of protein for vegetarians.
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