Proteins from plant sources are saltier than those from animals which have more calories and fat.
Foods and especially vegetables rich in protein are very important in the diet, as they are involved in vital functions for physical and mental health.
All nutrients are necessary for the well-being of the body. But proteins play a major role in metabolic activity, the secretion of hormones, and the building and strengthening of muscles and bones.
In fact, it is one of the best sources of energy that the body can offer to maintain optimum performance throughout the day.
However, many people try to obtain animal foods. Even though they are healthy, they provide more calories, fat and other substances that make us fat.
Fortunately, there are plenty of vegetables that are high in protein. They help us to vary the diet to promote its daily absorption.
In this article we want to share with you in detail the 7 high protein vegetables. Don’t hesitate to incorporate them into your diet.
1 / Lentils (25 g of protein per 100 g)
In first place in this ranking of vegetables richest in protein, we find lentils. Admittedly, these are legumes (and therefore starchy foods) but we all consider them a little like vegetables, right? The reputation of “high calorie foods” attributed to them is unwarranted when we know that they are a gold mine for the line and health. Why ? Because they are very rich in vegetable proteins, fibers as well as antioxidants and minerals … without having a high glycemic index or containing too much fat! 100 g of cooked lentils provide 16 g of protein (as much as in a serving of meat), 10 g of fiber (almost half of our daily needs) and only 107 calories… It’s time to stop sulking, no ? Green, blond, red or coral, eat them!
2 / Beans (9 g of protein per 100 g)
Whether white, red or black, beans are the second vegetable / legume to be a great source of protein. And not that! They are also rich in fiber, iron, phosphorus and antioxidants, they contain very little fat and they are around 120 calories per 100 g. Green beans ? They are just as generous in these nutrients. The only difference is that they provide only 31 calories per 100 g!
3 / Peas (5 g of protein per 100 g)
In third place are the peas. They have a protein content of 5 g per 100 g. Fibers, vitamins, minerals, trace elements (zinc, copper, fluorine…), these are also super healthy vegetables! Their calorie intake (per 100 g)? 53 calories.
4 / Broccoli (3 g of protein per 100 g)
Some find it a bit special in shape and taste, and yet broccoli has many benefits too. At 29 calories per 100 g (cooked), broccoli is one of the most vitamin-rich green vegetables. Vitamins A, B, C and E, it is also packed with antioxidants and trace elements. Its protein content? 3 g per 100 g. To enjoy it more, cut it into florets and stir-fry in a wok with beef strips, soybeans, sesame oil and a dash of soy sauce. It is delicious!
5 / Kale or kale (3 g of protein per 100 g)
A “healthy” phenomenon in recent months, the so-called “kale” kale has revolutionized our kitchens. The reason ? Low in calories and packed with nutrients, it has a strong detoxifying power! So it’s no surprise that he is in sixth place in this ranking. With 3g of protein, it contains 49 calories per 100g. Have you never cooked it before? Make oven-baked kale crisps (with a little olive oil and powdered spices) or stir-fry kale (chop the leaves and sauté them in a wok).
Like kale, know that all other cabbage (kale, cauliflower, Brussels sprouts, collard greens) are also good and healthy for you and high in protein.
6 / Corn (3 g of protein per 100 g)
This cereal also classified in the category of vegetables has a moderate protein intake but not to be neglected. Packed with antioxidants, it is best known for protecting the body against free radicals. Remember that the latter are involved in the development of cardiovascular diseases, cancer or other ailments linked to old age … Incorporate corn kernels in your mixed salads or in your fried vegetables. Make it into a soup, or eat it on the cob, boiled and topped with a little butter, as the Americans do.
7 / Beetroot (2 g of protein per 100 g)
Finally, the beet is in the last place. Low in calories, it is nevertheless rich in fiber, vitamins and trace elements. Its asset? It is one of the only vegetables to contain betalains. This family of pigments (which give it its beautiful pinkish red color) are powerful antioxidants with anti-inflammatory and anti-tumor properties. In other words, they actively fight against cardiovascular diseases, several cancers, pulmonary and neurological diseases as well as arthritis and certain tumors. Again, don’t forget!
