Green peas may be small, but they pack a protein punch with about 8 grams per cooked cup. They are also rich in fiber, vitamin A, vitamin C, and vitamin K. Green peas can be added to a variety of dishes, from soups and stews to pasta and rice dishes, enhancing both nutrition and flavor.
5. Spinach: The Leafy Green Protein Source
Spinach is well-known for its nutrient density, and it also offers a decent amount of protein, with about 5 grams per cooked cup. Spinach is rich in iron, calcium, and vitamins A, C, and K. It can be enjoyed raw in salads or cooked in a variety of dishes, from omelets to smoothies.
6. Kale: A Superfood with Protein
Kale is often hailed as a superfood due to its high nutrient content, including protein. A cup of cooked kale provides about 3 grams of protein. It is also an excellent source of vitamins A, C, and K, as well as antioxidants. Kale can be used in salads, smoothies, and as a cooked side dish.
7. Broccoli: A Cruciferous Protein Provider
Broccoli is a cruciferous vegetable that offers about 4 grams of protein per cooked cup. It is also high in fiber, vitamin C, and potassium. Broccoli can be steamed, roasted, or added to stir-fries, providing a nutritious and protein-rich addition to meals.
8. Brussels Sprouts: Protein in a Tiny Package
Brussels sprouts, another member of the cruciferous family, contain about 4 grams of protein per cooked cup. They are also rich in fiber, vitamin C, and vitamin K. Brussels sprouts can be roasted, sautéed, or added to salads, offering a flavorful and nutritious side dish.
9. Asparagus: A Springtime Protein Source
Asparagus is a spring vegetable that provides about 4 grams of protein per cooked cup. It is also a good source of fiber, folate, and vitamins A, C, and K. Asparagus can be grilled, roasted, or steamed, making it a versatile addition to meals.
10. Artichokes: Unique and Protein-Packed
Artichokes are unique vegetables that offer about 4 grams of protein per cooked cup. They are also high in fiber, vitamin C, and antioxidants. Artichokes can be steamed, grilled, or used in dips, providing a flavorful and nutritious option.
11. Sweet Corn: A Starchy Protein Option
Sweet corn is a starchy vegetable that provides about 5 grams of protein per cooked cup. It is also a good source of fiber, vitamins, and minerals. Sweet corn can be enjoyed on the cob, in salads, or as a side dish, adding both sweetness and nutrition to meals.
12. Mushrooms: Fungi with Protein Benefits
Mushrooms are fungi that offer about 3 grams of protein per cooked cup. They are also rich in B vitamins, selenium, and antioxidants. Mushrooms can be sautéed, grilled, or added to soups and stews, providing a savory and nutritious addition to dishes.
13. Potatoes: A Staple with Surprising Protein
