A plant-based diet does not require you to give up protein because it is essential for immune system function, muscle regeneration, and overall health. Even while meat and dairy are common sources of protein, many vegetables are surprisingly high in protein and can be readily incorporated into your meals. Because they contain protein in addition to several vitamins, minerals, and fibre, these plant-based substitutes are an excellent choice for anyone attempting to maintain a healthy, balanced diet.
1. Brussels Sprouts
Even though they are often overlooked, cooked Brussels sprouts offer about 3 grammes of protein per cup, making them an excellent addition to a plant-based diet. They are also a good source of vitamins C and K, as well as antioxidants. A little olive oil, garlic, and your favourite seasonings enhance the flavour of these protein-rich side dishes when they are roasted or sautéed.
2. Spinach
Even while spinach is often praised for its high iron content, it also has about 5 grammes of protein per cooked cup. Protein, antioxidants, folate, and vitamins A and K are all abundant in spinach. You may add spinach to soups, pasta meals, and smoothies, or you can sauté it as a side dish.
3. Broccoli
Broccoli is a nutrient-dense powerhouse, with about 4 grammes of protein per cup. It is also high in fibre, calcium, and vitamin C. Its crunchy texture makes it a terrific complement to stir fries, casseroles, or as a side dish.
4. Peas
Green peas are a fantastic source of protein, with about 9 grammes per cup. In addition to being rich in fibre and vitamins A, C, and K, they have a mild, sweet flavour that complements almost any meal. Grain bowls, salads, and soups can all benefit from the easy and high-protein addition of peas.
5. Lentils
Despite being classified as a legume, lentils are commonly utilised in plant-based vegetable recipes due to their versatility. One cup of cooked lentils provides about 18 grammes of protein, along with a wealth of fibre, iron, and folate.
