Vegetables can also provide you with this valuable nutrient. A bunch of broccoli rabe, for example, has nearly as much protein as three eggs (17 g), which is more than a third of the recommended daily amount of protein for the average woman. This is great news, as protein protects our bones, gives us energyhelps our bodies recover after workouts (and builds muscle during them), and aids in vital bodily functions. And as we age, protein becomes even more important.
“As we age, our muscles gradually weaken and our bones become brittle, leading to muscle wasting and fractures, which can dramatically decrease your quality of life.” Brigitte ZeitlinRD, Founder of BZ Nutrition previously said Good + Good. “Maintaining a good amount of protein in the diet from much earlier, from the age of 20, helps to avoid all that debilitation and imbalance.”
So how much protein is ideal to consume daily? Everyone’s needs are different and are affected by height, weight, activity level, age, and more. In general, the Recommended Dietary Allowance (RDA) is determined by the following equation: 0.36 grams of protein multiplied by pounds of body weight. (As an example, a 130-pound person needs about 47 grams of protein per day.)
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Studies have shown that most of us are getting more than enough protein in our diets, but if you get all of yours from vegan foods, Janine Whiteson, MS, RD, says you may want to consider branching out and introducing new plant-based protein sources to your meals. “Plant proteins are generally more difficult to digest and are absorbed more slowly by the body,” explains Whiteson. This is because plant-based proteins are not always considered complete protein sources, which refers to foods that contain all nine essential amino acids. “Basically, your body can normally absorb more than it needs and at a faster rate from animal protein, which is considered complete protein.”
Bottom line? If you’re looking for a healthy vegan protein source to pair with your bean, nut and soy-based burgers, or are worried you might be deficient protein—read on for protein-rich vegetables to start eating.
5 High-Protein Vegetables That Will Help Vegans (and Carnivores) Increase Their Plant-Based Protein Intake
1. Green peas: 1 cup has 8.5 grams of protein
Peas are loaded with protein and are also a great source of fiber: seven grams per cup, or 30 percent of what most women need for the day. “Protein-packed peas are used in many protein supplements, but why have supplements when you can make one of these? super delicious recipes use them?” asks Whiteson, who suggests taking a break from avocado toast and opting for a toast of mashed peas with olive oil and a squeeze of lemon.
2. Mushrooms: 2 cups raw or 1 cup cooked has 4.4 grams of protein
Mushrooms they are richer in protein than many other vegetables. “Not only do they have a good amount of protein, but mushrooms also contain vitamin D, which is hard to find in the plant kingdom,” says Whiteson. “Try buying all the different types of mushrooms and make a simple sauté with olive oil and a few drops of coconut aminos. Cook until most of the water has evaporated. Put it on toast, add it to your salads, omelettes or pasta dishes.”
3. Artichokes: 1 1/2 cups has 4 grams of protein
Artichokes are packed with protein and fiber, making them a powerhouse of nutrition that will keep you feeling full longer. “I buy them frozen and add them to soups, stews, I’m askingor roast them with a little olive oil,” says Whiteson.
4. Spinach: 1 cup cooked has 5.3 grams of protein
“Surprise, surprise, spinach is high in protein; Popeye was right,” reflects Whiteson. Spinach also contains other important nutrients, including vitamin A, vitamin K, and vitamin C. “I like it fresh when it’s available, but I also love cooking with frozen spinach since I can use it on just about anything: eggs, pasta dishes, soups, smoothies, you name it. At our house, we love sauteed spinach with garlic and olive oil.” And don’t forget the high amount of fiber it contains too.
5. Nutritional yeast: 2 tablespoons have 6 grams of protein
nutritional yeast it’s an ingredient loved by many: it’s healthy, versatile, and its umami-rich flavor tastes similar to Parmesan cheese (dairy-free). “Studies have shown that nutritional yeast has benefits ranging from lower cholesterol to protect the body from free radical damage,” says Whiteson. “Nutritional yeast can be sprinkled over popcorn or pasta.stirred into soups to add savory flavor, or used as a ‘cheese’ flavoring in vegan sauces.”
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