Eating high-protein vegetables helps build and maintain healthy muscles, bones, and skin. Plant-based protein fuels your body with antioxidants, fiber, vitamins, and minerals.
Protein: 18 grams per cup
Edamame is a source of fiber, folate, phosphorus, iron, potassium, and zinc. Fiber promotes regular bowel movements, lowers cholesterol levels, and helps control blood sugar levels.
You can enjoy edamame as a high-protein snack or incorporate it into stir-fries, noodle bowls, and salads.
Protein: 18 grams per cooked cup
Lentils provide nutrients similar to those found in meat, poultry, and fish. They offer fiber, folate, potassium, and other essential nutrients found in vegetables.
Lentils are high in lysine but low in methionine, while whole grains like rice are high in methionine but low in lysine. Eat a variety of foods and protein sources to get all nine essential amino acids.
You can use lentils in soups, stews, casseroles, and salads.
Protein: 16 grams per cooked cup
Split peas contain 57% of the Daily Value (DV) for fiber, and plenty of folate, iron, and potassium.
Split peas are often cooked into soups and casseroles. However, you can also eat them alone and add them to salads or grain bowls.
Protein: 15.2 grams per cooked cup
Black beans supply fiber, iron, magnesium, phosphorus, and potassium. They are rich in anthocyanins, plant pigments that have antioxidant and anti-inflammatory effects. Anthocyanins have been linked to improved heart health and blood sugar control.
Black beans are highly versatile. You can enjoy them in tacos, chili, casseroles, and salads.
Protein: 14.7 grams per cooked cup
Lima beans, also known as butter beans, are vegetables from the legume family. They are rich in fiber and exceptionally high in copper and manganese.
You can purchase lima beans canned, frozen, or dried. They have a creamy texture and a slightly sweet flavor, making them a great addition to soups and salads.
Protein: 14.5 grams per cooked cup
Chickpeas are an affordable, nutrient-dense legume. They are high in fiber, vitamins, minerals, and polyphenols, which have potent antioxidant activity.
Eating chickpeas may support weight management, blood sugar control, and heart health.
You can mash chickpeas to create a creamy hummus, toss them with olive oil and salt, or roast them in the oven.
Protein: 13 grams per cooked cup
Fava beans, or broad beans, are green legumes enclosed in a thick, fuzzy pod. They contain fiber, folate, and magnesium.
You can eat fava beans raw or cooked. They are often enjoyed in soups, salads, or as a standalone side dish.
Protein: 10 grams per canned cup
Artichoke hearts are chock-full of antioxidants, fiber, vitamins, and minerals. One cup of canned artichoke hearts provides nearly 20 grams of fiber, with just 90 calories.
You can roast or boil raw artichokes or purchase artichoke hearts frozen, jarred, or canned. Enjoy them as a side dish, or add them to pasta and salads.
Protein: 6 grams per cooked cup
Spinach is packed with antioxidants, vitamins, and minerals like calcium, magnesium, and folate. It’s exceptionally high in vitamin K, which is important for bone health and blood clotting.
Sauté spinach, garlic, and olive oil for a nutritious side dish. You can also top raw spinach leaves with strawberries, blueberries, beans, and nuts for a filling, protein-packed meal.
Protein: 5 grams per cooked up
Corn is a nutritious vegetable that’s a good source of fiber, with 3.6 grams per cup.
You can boil, roast, steam, or grill corn. Add it to casseroles, salsa, and salads for additional fiber.
Protein: 4.3 grams per cup
Asparagus is packed with fiber and vitamins C and K.
Enjoy asparagus sautéed, roasted, or steamed with sea salt and lemon.
Protein: 4 grams per cup
One cup of Brussels sprouts has 96.7 milligrams of vitamin C, which is 107% of the DV. Vitamin C is an antioxidant that can increase how much iron your body absorbs from plant sources.
You can boil, steam, or roast this cruciferous vegetable. Shave thin slices of raw Brussels sprouts into salads.
Protein: 4 grams per medium-cooked stalk
Broccoli provides 130% of the DV for vitamin C. Like other cruciferous vegetables, broccoli contains glucosinolates. This compound has anti-inflammatory and antioxidant effects that may prevent disease.
Broccoli is extremely versatile. You can enjoy it steamed, roasted, or added to casseroles.
Protein: 2.1 grams per cup
This sweet, filling starch contains fiber, iron, potassium, calcium, and phosphorus.
You can boil, bake, steam, roast, or fry sweet potatoes. Add cooked cubes to salads, pasta, or stir-fries. They are also delicious mashed with salt and pepper.
Protein: 1.5 grams per cup
Potatoes have 16% of the DV for vitamin C. Other nutrients in potatoes include potassium, iron, and phosphorus.
You can boil, fry, mash, bake, or roast this versatile starch.
