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High Protein Vegetables Women Should Add To Their Diet:
High Protein Vegetables Women Should Add To Their Diet. Plant-based diets have an image of not being as potent sources of nutrition as animal produce. But there are several vegetables and legumes that are high in protein. If you are finding it difficult being a vegetarian and still managing nutrition or are just looking to add more greens to your plate.
1. Spinach
With over 45 per cent of protein content, it should come as no surprise that this leafy green is first on this list. Loaded with other valuable nutrients vitamin C, folic acid, and other B vitamins, spinach provides a substantial amount of protein when cooked, improving overall health. This versatile vegetable can be added to salads and pasta and can be moulded to fit almost any dish.
2. Broccoli
Higher in protein than most vegetables, these greens are worth adding to your plate even if you are not a fan of the taste. Broccoli is relatively high in protein, which makes up about 45 per cent of its dry weight, compared to most vegetables. It is also quite low in calories and contains practically no fat. A cup of broccoli can also provide your body with 10 per cent of the required fibre for a day. If you do not enjoy the taste, find ways of incorporating broccoli in smaller quantities to what you eat every day rather than eating and dreading lots of it in one go.
3. Peas
Eaten all over the world, as a part of the legume family, peas are a great source of protein for vegetarians to include in their diet. The abundance of protein content in peas then makes more sense and sets them apart from the rest of the vegetables. Cooked peas, for instance, have almost four times the protein content of cooked carrots. As a plus, they’re versatile, easily available and can be a delicious addition to many recipes.
TIP: If you find it tough to like the tiny green spheres in your food, simply cook and blend them in a soup by themselves or with broccoli.
4. Avocados
Well, technically it is a fruit, but you know it is used more in recipes rather than as a fruit! It is one of the few high-protein fruits out there, as one avocado packs close to four grams of protein. Mind you, apart from the other nutrients you get out of this fruit, you get a good amount of 18 essential amino acids needed for the body. Although the calories from avocado can be on the higher side, you can easily use this smoothly blended fruit as a spread instead of butter and cheese. Just ensure that you plan a meal with avocado in advance because you do not always get ripened avocados in the market.
TIP: If you happen to get a hard avocado from the market, worry not. You can ripen it faster by placing it in a paper bag or wrapping it in a newspaper for two to three days.
5. Corn
As delectable as it is to eat, corn can also be a great source of all nutrients, including protein. Depending on the variety, the protein content ranges from 10–15 per cent. Corn does, however, lack certain amino acids, which makes the protein less potent. One has to be paired with other vegetables.
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