12 High-Protein Vegetables for Muscle Growth

TEMPO.CO, Jakarta - The human body needs high-protein vegetables for important reasons such as maintaining muscle mass and keeping protein intact at safe levels. According to the USDA, adult males need at least 56 grams of protein, and adult females need 46 grams daily. 

This article highlights 12 high-protein vegetables you can add to your diet, as cited by Healthline and Very Well Health. 

12 High Protein Vegetables

1. Edamame 

Edamame is a widely recognized high-protein vegetable, providing a total of 18.4 grams of protein per cup. While edamame is usually found as a snack at local sushi restaurants, these sweet young beans can be incorporated into other meal options. Some must-try edamame menus include crispy parmesan garlic edamame, spicy edamame, and stir-fry edamame with other vegetables. 

2. Black Beans 

Black beans follow suit as part of the high-protein vegetable colony with a total of 15.32 grams of protein per serving cup. Better known as a native of the Americas, black beans are also of massive importance in other regions such as Mexico and Cuba. Black beans are easy to find in several Mexican cuisines and blend well with spices, herbs, onions, and garlic.  

3. Lentils 

Lentils are considered a high-protein vegetable, containing about 17.9 grams of protein per cup. These seeds from the lentil plant are versatile for most meal menus, including hearty bean soup, red lentil taco soup, four-corner lentil soup, and veggie burgers. 

4. Chick Peas 

Chickpeas can be the next high-protein vegetable option, with 14.74 grams of protein per cup. Chickpeas are best known as the main ingredient in hummus, which is a great addition to breakfast menus. Roasted chickpeas are the main key to some Indian cuisines such as curries. 

5. Fava Beans

Fava beans can be incorporated into a high-protein plant-based diet, providing a total of 12.9 grams of protein per cup. Some have noted the similarity between fava beans and edamame. Therefore, fava beans can be used as a substitute for some meals, including salads and stews.

6. Spinach

Spinach has been popularized as a high-protein vegetable by the cartoon character Popeye. In fact, spinach contains a total of 6.14 grams of protein per cup when cooked. In Indonesia, spinach is usually eaten in soup with other ingredients such as carrots, tomatoes, and other spices.

7. Sweet corn

Another versatile high-protein vegetable, corn provides 5.38 grams of protein per cup. The sweet, nutritious vegetable can be incorporated into year-round recipes such as mozzarella pizza, salad, and casserole. When trying to keep things simple, corn can make a great snack with chips.

8. Broccoli

Broccoli is a green vegetable that is high in protein, about 4.28 grams per floret. In addition, broccoli is a source of other beneficial compounds such as vitamins K and C, as well as filling fiber. It's easy to incorporate broccoli into healthy meals like a vegetable salad or more fun menus like Parmesan Roasted Broccoli Stems.

9. Mushrooms

Mushrooms are a high-protein vegetable, providing about 2.03 grams of protein per cup. This versatile item can make great additions to some favorite meals like omelets, soups, burgers, and salads.   

10. Potatoes 

Potatoes contain 2.1 grams of protein per cup, making them a high-protein vegetable. A baked potato wedge is a great way to meet your daily protein needs. Other recipes such as casseroles and sweet potato cakes are also beneficial. 

11. Asparagus 

Asparagus is usually consumed when it is young when the protein reaches 2.97 grams per cup. This high-protein vegetable tastes great whether it's roasted, spears, or grilled. Some of the mouthwatering asparagus menus include cheese and garlic roasted asparagus and omelet.

12. Brussels Sprouts 

Brussel sprouts are the famous salad addition that contains 5.64 grams of protein per cup. Try other brussels sprout meal options like brussels sprout sweet potato hash and crispy sauteed brussels sprouts with garlic for muscle growth. 

These high-protein vegetables are easy to find and incorporate into your daily diet. As a result, many people with a variety of exercise regimens stick to them consistently.

Healthline | Very Well Health

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