8 loại rau - củ - đậu ngon và giàu protein

The 15 most protein-rich vegetables

In the daily diet, it is not only meat that is the main source of protein. In addition to meat, there are still high-protein vegetables that will help you increase your protein intake and give you fiber at the same time. So what vegetables are those? Check out the 15 most protein-rich vegetables right here.

1. Peas

1 cup of green beans contains: 8.6 grams of protein

Peas are an amazingly high protein vegetable. It’s also a good source of fiber, with 35% of the daily recommendation per cup. Moreover, they are also rich in vitamin A, vitamin K, vitamin C and contain a lot of fiber. Add peas to your favorite noodles, stir-fries or soups for a nutritional and protein boost.

2. Lentils

8 loại rau - củ - đậu ngon và giàu protein

1 cup of boiled lentils contains: 17.86 grams of protein

Basically, lentils are not a vegetable, it is merely a legume. It is also a high-protein vegetable that is suitable for vegetarians or vegans.

3. Tofu

Soy products have always been one of the richest sources of protein in a plant-based diet. Protein content varies depending on how the soybeans are processed:

Tofu (curd soybeans) contains about 10g of protein in 1/2 cup

Edamame beans (immature soybeans) contain 8.5g of protein in 1/2 cup

Tempeh contains about 15g of protein in 1/2 cup

Tofu is also an easy dish to make and is used a lot in daily meals. It’s also a popular meat substitute in some dishes, such as kung pao chicken and sweet and sour chicken for vegetarians and vegans.

These soy products also contain good levels of calcium and iron, making them a very healthy alternative to dairy products.

4. Chickpeas

1 cup of cooked chickpeas contains: 14.5 grams of protein

Chickpeas can be eaten hot or cold, which is also considered a very versatile dish with many recipes available. They can be added to stews or curries, or as a seasoning for baked goods.

Chickpeas are also considered an alternative to butter, which is rich in vitamins and healthy.
5. Peanuts

1 cup of cooked peanuts contains: 41 grams of protein

Peanuts themselves are rich in protein, contain many beneficial fats; It can also help improve heart health. Peanut butter is equally rich in protein. One tablespoon has about 3.6 grams of protein. You can turn peanut butter toast into a healthy, high-protein snack.

6. Spinach

1 cup of spinach contains about 5.2 grams of protein

Spinach is considered a protein-rich vegetable and offers a lot of health benefits. It is full of nutrients like vitamin A, vitamin K and vitamin C, supports a healthy immune system, protects vision, promotes healthy blood flow and much more.

7. Artichoke

1 cup of artichoke contains about 4.8 grams of protein

Aiso is packed with protein, fiber and many other nutrients. They can be enjoyed in canned or fresh form. Artichokes are a flavorful vegetable that deserves a place on your plate

Do vegetables have protein?

Every cell in the body needs protein to function, and vegetables can be a great alternative to meat. You may not know, there are up to 200 vegetables that are rich in unsaturated protein. Typically the tiny beans, grains, and nuts, they’re surprisingly high in protein. These are all healthy plant-based sources of protein that provide a system of nutrients, fiber, and antioxidants that help improve your overall health.

What is special about plant-based protein? In science, plant protein is also known as “incomplete protein”, because it does not contain one or more essential amino acids. However, you can still get enough of this amino acid by combining a variety of plants together. High-protein vegetables are all extremely low in fat, low in cholesterol, and are considered an excellent source of nutrients for the heart. Compared to animal protein, a plant-based diet is also a way to help you control your weight, protect your gut health, and reduce your risk of type 2 diabetes.

If you are wondering “do vegetables have protein”, here is a list of vegetables that are as rich in protein as meat that you need to add more to your meal.

The recommended amount of protein per person is 50g/day. And the high-protein vegetables below will help you reach your daily protein goal.

Kinds of bean

The tiny beans are actually a good source of healthy, plant-based protein. And you won’t find a better option when looking for an affordable, vegan-friendly protein source.

Soybeans (provides 18.46g protein/155g)

Besides a significant amount of protein: 18.46g of protein in 155g, soybeans also contain many other essential vitamins and minerals for the body. If you usually only eat steamed soybeans as an accompaniment, it’s time to add them to your main meal. Drinking 1 glass of soy milk a day is also a good idea.

Soybeans provide 18.46 grams of protein per 155g. (Photo: Internet Collection) Soybeans provide 18.46 grams of protein per 155g. (Photo: Internet Collection)

With this protein-rich plant, you will receive many benefits such as: Losing weight, keeping fit, helping to strengthen bones, preventing cancer, promoting heart health.. Similar to soybeans, soybean sprouts have Contains 13.2g of protein in 100g, meeting 26% of the body’s protein needs.
Lentils (provides 17.86g protein/ 190g)

Lentils ranked second after soybeans in terms of protein supply when containing 17.86g of protein in 190g of lentils. In addition to possessing an abundant protein content, this bean also contains a system of essential nutrients such as: Fiber, fat, Iron, Magnesium, Vitamin B6, Potassium, Zinc and Manganese…

Pinto beans (providing 15.41g protein / 170g)

Pinto beans (also known as chrysanthemum beans) – a very popular dish in the Mexican meal. You can use them as a salad, an ingredient in soups, or cook dried pinto beans. They provide 15.41g of protein when you take 170g of beans.
This delicious dish not only helps you reach your daily protein goal, but it is also effective in weight loss, beautiful skin, good for the cardiovascular system and helps you stabilize blood sugar…






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