The Vegan Fitness Guide on How to Get Protein From Vegetables

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Making the choice to go vegetarian or vegan can have amazing health benefits, including a longer lifespan. As with any dietary choice, however, it’s important to make sure you’re eating well and maintaining balanced nutrition from organic sources.

Vegans might struggle to pack enough protein into their diets without the more common sources from meats and other animal products. The good news is, there’s plenty of ways to get protein from vegetables if you plan ahead and eat smart.

Looking for more ways to add vegan protein into your diet? Read on to find out which vegetable sources (and some of their cousins!) can help supplement your nutritional needs.

Soybeans

Soybeans are an incredible source of protein, higher than any other vegetable you can eat. Fans of vegetarian food might recognize that many meat substitutes are made from soy products, and there’s a good reason.

Soybeans contain approximately 29 grams of protein per cooked cup. That’s approximately equivalent to the protein in a four-ounce serving of chicken or ground beef.

To top it off, soybeans are also packed full of healthy omega 3 fats, minerals, vitamins, and other essentials.

Quinoa

Though many people might consider quinoa a grain, it is actually a vegetable seed! These little powerhouses are full of minerals, vitamins, and essential nutrients.

Quinoa is stocked with healthy antioxidants and fats that your body and brain need to function. On top of that, one cup of cooked quinoa contains 8.14 grams of protein. This pseudo-grain makes a great, healthy substitute for rice.

Edamame

Popular in Asian cuisine, these bean pods are actually immature soybeans. Popular steamed or boiled, they make a great addition to stir-frys, salads, and more.

Like regular soybeans, these delicious green veggies are full of protein and healthy nutrients. Adding just a cup of these to any meal will net you 18.5 extra grams of protein.

Lentils

While they may seem small, lentils are big on essential nutrients and protein content. These legumes contain 24 grams of protein per cooked cup.

In addition, a serving of lentils contains one-third of your daily recommended fiber intake. High in complex carbohydrates, these super filling beans will keep you satisfied without packing on extra calories.

Broccoli

If you want a vegetable protein that’s fat-free, look no further than the broccoli. Chopped, a cup of broccoli contains 2.6 grams of protein. This super veggie also contains more than 100% of your recommended daily vitamin c and k intake.

On top of all that, a cup of broccoli is only 31 calories! This vegetable delivers tons of potassium, iron, and even fiber. If you’re looking for a healthy veggie that also keeps you full and satisfied, broccoli is a great option.

Peas

It may surprise you to know that a cup of peas contains nearly 9 grams of protein! The humble pea can reduce your risk of heart disease with its high folate and assorted b vitamin content, too.

Great in salads, pastas, or as a side dish, peas offer lots of your daily intake of fiber, vitamins, and minerals as well as being a good source of iron.

Asparagus

These delicious green stalks are a natural diuretic, which can help stave off water weight. Besides being the best source of vitamin k in the vegetable family, asparagus also provides 2.4 protein grams per 100 grams!

Adding some asparagus to your plate can give you a boost of antioxidants and potassium too. Iron, calcium, zinc, fiber- asparagus has it all.

Yellow Sweet Corn

One ear of this sweet summer vegetable contains 4.68 grams of proteins. Put just 100 grams of farmer’s gold on your plate for 5% of your daily fiber intake and 6% of vitamin a, too.

Avocado

No doubt you’re familiar with this buttery superfood. One avocado contains near 20 essential vitamins and minerals, as well as important healthy fats. And, at 4 grams of protein per avocado, they make a great addition to any meal of the day.

You might think of avocado as only for toast or guacamole, but avocado makes a great addition to smoothies too! Try throwing some into a smoothie for an extra creamy and nutrient-dense treat.

Cauliflower

Though maybe not your favorite as a kid, cauliflower is becoming extremely popular as a substitute for rice, mashed potatoes, and even pizza crust.

A medium head of cauliflower contains 11 grams of protein, as well as 12 grams of fiber and half of a day’s worth of vitamin b-6.

This veggie may seem bland by itself, but roasted or dressed like buffalo wings? The cauliflower floret is the versatile ace in the pocket of many vegans!

Arugula

Many leafy greens offer more nutritional benefits than basic iceberg lettuce. Take arugula, for example. Just 100 grams of this peppery, nutty green contains 2.7 grams of protein and is high in antioxidants and vitamins.

Far from just a way to add variety to salads, arugula is excellent on pizza or in pasta, similarly to spinach. Cooked, arugula adopts a milder flavor that some may prefer. Mix up your greens intake to get a boost of important nutrients with the “salad rocket!”

Mushrooms

Containing almost 3 grams of protein per cup, mushrooms are versatile for adding earthy complex flavors to almost any dish.

These low-calorie caps will only set you back about 20 calories but can be used in endless ways such as atop pizza, in stir-fry, in salads, and more.

High in antioxidants, vitamin d, selenium, fiber, and more, a serving of mushrooms contains big health benefits. Many varieties of mushrooms are available on the market, each with their own unique flavor and texture. Large Portabella mushrooms are especially popular in sandwiches, either grilled or roasted!

Can You Get Enough Protein From Vegetables?

Choosing a vegan lifestyle can be a challenge for some, but a balanced diet full of protein is entirely possible. Protein from vegetables, legumes, and other veggie-friendly sources are plentiful enough to support a diet without meat or dairy products As long as you make conscious decisions about the food you eat, the options for vegan meals are plentiful and satisfying, as well as healthy!

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