It is importants to include healthy source of protein in your diet every day. It helps your body perform a number of important functions and helps maintain muscle mass. When you think of protein, steaks or chicken come to mind. But if you’re not a big meat eater, don’t worry, because vegetables rich in this macronutrient are available all year round. Try these options:
1. Edamame. Total Protein: 18.46 grams per cup (made from frozen foods). If you usually only eat edamame at your local sushi restaurant, it’s time to try it at home. It is rich in healthy plant protein, vitamins and minerals.
2. Pinto beans. Total Protein: 15.41 grams per cup (boiled from dry). Pinto beans are popular in Mexican cuisine. They work well with burritos, as a topper for salads, soups and chili peppers, or just as a side dish. Try making dried pinto beans instead of canned ones for even greater health benefits.
3. Chickpeas. Total Protein: 14.53 grams per cup (boiled from dry). Chickpeas, also known as garbanzo beans, are the main ingredient in hummus. It has a delicate nutty flavor that goes well with a variety of dishes. Enjoy a roasted chickpea snack or use it as a staple in curries, soups, or vegetable bowls.
4. Green peas. Total Protein: 8.58 grams per cup (boiled). If you think green peas are bland and unappetizing, you are not alone. But it’s versatile and can be a delicious addition to many recipes.
5. Brussels sprouts. Total Protein: 5.65 gram per cup (boiled from frozen). If you hated Brussels sprouts as a kid, it might be time to try it again. It is good both steamed and chopped in salad.
6. Yellow sweet corn. Total Protein: 4.68 grams per ear (raw) Sweet corn is as nutritious as it is delicious. Look for fresh corn in the summer or use frozen corn for recipes all year round.
7. Potatoes. Total Protein: 4.55 g per 1 medium potato (baked, skinned). It is really rich in protein and vitamins C and B-6. Try reddish brown or red potatoes for an even more protein boost. Extra points if you eat the rind!
8. Asparagus. Total Protein: 4.32 grams per cup (boiled). Nothing speaks of spring like fresh asparagus. Try these delicious vegetables baked or grilled. You can even wrap them in bacon for an even more protein-rich treat.
9. Broccoli. Total Protein: 4.28 grams per stem (boiled, medium). There is a reason your parents always told you to eat little green trees. In addition to protein, broccoli contains fiber, vitamins K and C, and more. Don’t forget to eat the stem!
10. Avocado. Total Protein: 4.02 grams per avocado (medium). There is much more that you can do with avocado than just make guacamole. Try adding it to a pudding or smoothie for a thick, creamy, protein-infused flavor.