If you are a vegetarian or choose a vegetarian method to lose weight, it is important to choose vegetables rich in protein to ensure enough nutrients for the body. Not only meat is a good source of protein, there are also vegetables that are very nutritious and rich in protein. The following article will introduce you to 8 types of protein-rich vegetables and besides the nutritional benefits and methods of processing them to make them more delicious.
The 8 most protein-rich vegetables for vegetarians
1. Lentils
The composition of lentils contains more than 25% protein, so it can be a nutritious food to use as a meat substitute. It is also a good source of iron, a mineral often lacking in vegetarian diets.
Lentils contain a lot of fiber that helps promote bowel movements and creates favorable conditions for beneficial bacteria in the digestive tract to grow. Eating lentils helps increase stool weight and improves bowel function.
In addition, lentils contain many healthful plant compounds called phytochemicals, many of which help protect the body against chronic diseases such as cardiovascular disease and type 2 diabetes.
2. Edamame Soybeans
Edamame Japanese soybeans are young, whole soybeans. Edamame soybeans are green in color, so different from normal soybeans, they are beige or light brown. Edamame soybeans are grown in Japan, then they have brought the varieties and planted in Cai Dau, An Giang.
This type of soybean you need to especially harvest when the fruit is young and pick it early in the morning so that the beans are still green, should not be harvested when the soybeans are old. Edamame soybeans have a sweet aftertaste. It has a lot of nutrients such as minerals, amino acids, protein, fiber, ..
According to research, a bowl of cooked edamame soybeans with the skin on can contain up to 18g of protein.
3. Asparagus
Asparagus is one of the most protein-rich vegetables for vegetarians.
Asparagus is known as one of the foods that have many health benefits for the body. One of the typical benefits of asparagus can be to help you control your weight, boost your immune system, reduce cholesterol levels and even help prevent neural tube defects in babies.
The nutritional composition of asparagus is quite rich with Vitamins A, C, E, K and B – B1, B2, B3 (niacin), B5 and Vitamin B6, as well as choline, a vitamin-related nutrient.
But the truth about the amazing nutrition of asparagus doesn’t stop there. Asparagus also provides flavonoids, fiber, protein and folic acid (very helpful in reaping the benefits of vitamin B12 and in creating new red blood cells). And it’s packed with minerals – calcium, iron, zinc, magnesium, copper, selenium, phosphorus and potassium.
Just 10 stalks of asparagus give you 4g of protein.
4. Beets
Beets are known as winter ginseng, when beets have many health-promoting effects as well as the ability to cure a number of diseases including: cough, expectorant, diuretic, digestive stimulant , protect the stomach,….
Beets also contain significant protein: a bowl of sliced beets contains 2.2g of protein. Furthermore, beets contain only a small amount of fat (in the form of healthy polyunsaturated fats).
See more: Some vegetarian menus properly help protect your health
5. Potatoes
Most people think that potatoes are high in carbohydrates. But potatoes also contain a significant amount of protein to help balance those carbs. Just one medium-sized potato gives you 4g of protein.
6. Broccoli
Broccoli is a cruciferous vegetable that is rich in vitamins, minerals, and antioxidants that can help prevent various diseases. Studies have shown a lot of valuable properties in the prevention and treatment of diseases of broccoli such as: reducing the risk of cancer, strengthening the immune system, this is really a food that brings miraculous benefits to the body human health.
A bowl of broccoli contains 2.5g of protein and only 31 calories, and a bowl of steamed broccoli contains almost twice that amount: more than 4g of protein.
7. Bok choy
Like broccoli, bok choy (also known as bok choy or bok choy) is incredibly nutritious, with plenty of fiber, vitamin C, folate, calcium, vitamin B6 and beta carotene in each leaf.
Similar to broccoli, bok choy also contains a significant amount of protein: a bowl of cooked bok choy can provide about 2g of protein.
8. Peas
Peas are not only known as a simple food for daily use, but they are also evaluated by experts as a tonic to help promote body health. The essential nutrients contained in this herb help to regulate blood pressure and blood sugar levels. It also helps reduce bad cholesterol and improve resistance. This helps reduce the risk of heart disease and other health problems.
Half a cup of cooked, frozen peas contains 2.8g of protein plus 4.4g of fiber.
There are many protein-rich vegetables that can help us meet our daily protein needs and can replace meals with meat and fish. Save now to have vegetarian meals but still ensure to provide adequate nutrition.
