Hign Protein Vegetables

It’s that time of year again when the dieting companies prey on our overindulgence and hope to make a lot of money.  Another well publicised issue is that globally we are eating far too much meat which is contributing to health issues, land deforestation, flooding and global warming. 

Living without meat is achievable; in fact I’d go so far as to say it’s easy. I was a vegetarian for years but started dreaming about a butchers shop window display and succumbed to the message that I needed to tuck into a pork chop. 

The main reason we think it’s be difficult is that we wouldn’t get enough protein. I’m also pleased to tell you that you can get more than enough protein by eating vegetables and pulses.

Here is a list of vegetables we can grow which are really high in not only protein but the other elements needed for a vibrant and healthy lifestyle.

Peas.  Peas are an excellent source of protein and can be enjoyed fresh or frozen and have some of the highest protein available of any vegetable. 

Spinach. This vegetable is loaded with vitamins, minerals and antioxidants and within that deep dark green colour is also plenty of protein.

Kale. Truly one of the best greens and vegetable choices out there, kale is the definition of a super food. Make it into a salad, add it to soup or casserole, or blend a handful into a green smoothie, knowing that you are getting your protein.

Broccoli. As well as protein, broccoli is also high in fibre, antioxidants and minerals. With a broad range of vitamins on offer, you can use cooked or raw broccoli as a main menu item.  One cup of chopped broccoli has 2.6 grams of protein all on its own.

Brussel Sprouts. This cruciferous vegetable is not only high in protein, but also fibre. Try roasting them in a baking tray with a drizzle of oil and a dash of sea salt for a delicious variation. You might need to chop them into pieces this year as the mild weather has made them bigger than ever!

Artichokes. You can eat artichokes in many different ways including blended, steamed or roasted. They are so delicious and filling (thanks to the high protein) that you may very well may make them the main part of your meal.

Asparagus. Not only are asparagus high in protein, but they also assist your body with detoxification. Asparagus are also high in fibre, which fills you up and leaves you feeling satisfied and satiated after eating. Just 100 grams of the green stuff contains 2.4 grams of protein.

Sweetcorn. In addition to its high fibre content, a serving of corn packs a solid protein punch. Best eaten fresh from the cob, you can also get the benefits off-season through frozen or canned kernels.

Soybeans. With more protein than any other bean variety, cooked soybeans have about 28 grams per cup, roughly the amount of protein that can be found in 150 grams of chicken. More important, soybeans are one of only two complete plant proteins, the other one being quinoa.

Quinoa. A food so healthy that NASA hopes we’ll grow it on interplanetary space flights, quinoa looks a lot like couscous, but it’s a lot more nutritious. Full of fibre, iron, magnesium, and manganese, quinoa is a terrific substitute for rice and it’s versatile enough to make muffins, fritters, cookies, and breakfast casseroles. Quinoa has 8 grams per 1 cup serving. I’m getting some seeds this year to grow as an experiment.

Lentils. From string beans to chickpeas, beans are an excellent source of plant-based protein. When it comes to legumes, lentils are among the winners. They contain about 18 grams of protein per cup when cooked, and at 230 calories per serving, they're great for anyone watching their calorie intake.

Pumpkin Seeds. Once you've ground that gourd into a delicious pie, you might find yourself wondering what to do with the seeds. Roasting them provides a good snack alternative to crisps. One ounce provides more than 5 grams of protein, more than half of the protein found in an egg.

Mung Bean Sprouts. Whether incorporated as part of a veggie stir fry, a topping on a turkey-and-cheese sandwich, or as an added crunch to a salad dish, mung bean sprouts are a great choice for some additional plant-based protein.

Hempseed. This relative of the popular drug contains significant amounts of all nine essential amino acids, as well as plenty of magnesium, zinc, iron, and calcium. They’re also a rare vegan source of essential fatty acids, like omega-3s, which can help fight depression. Hemp contains 10 grams per 2 tablespoon serving.

Mycoprotein (Quorn). Originally developed to combat global food shortages, mycoprotein is sold under the name “Quorn” and is made by growing a certain kind of fungus in vats and turning it into meat substitutes that are packed with complete protein. Admittedly, it’s a little weird-sounding, but mycoprotein is sometimes considered part of the mushroom family.

Mushrooms. With a firm texture and immune boosting properties, mushrooms make a tasty, nutritious and filling main meal although my sister in law won’t eat them as she is a vegetarian and, rightly states that they are closer to animals than they are plants.