Power Up Your Plate: The Best Protein-Rich Vegetables for a Healthy Diet

When people switch to a plant-based diet, one critical question often comes to mind: where is the protein sourced from? It is a common misconception that protein is predominantly sourced from meat, eggs, and dairy.

Happily, nature packs plenty of surprises. Many vegetables contain considerable amounts of protein along with fibre, vitamins, and minerals. 

Wonders of nature such as crisp spinach, hearty lentils, crunchy peas, and even humble broccoli serve up an astonishingly nutritious dose of protein.

Such plant-based options not only aid in muscle growth and encourage the maintenance of sound bodily health, but they also season meals with variety.

With creative flair, meals can pack a flavourful punch while proving that plants can also offer protein.

Thus, brace yourself as we break down the best protein-rich vegetables and help you integrate them easily into your daily meals.

Protein Content

Look at the table below for an idea of the protein in these protein-rich vegetables.

Including these veggies in your diet may help you acquire the necessary protein to maintain and grow lean muscle, lower blood sugar, increase metabolism, and manage appetite. ^{[1] [2] [3]}

 Protein Rich Vegetables

As a macronutrient, protein helps in tissue formation and repair, enzyme and hormone production, and bodily processes.

Muscles and formed tissue, along with the body’s immunity and other physical activities, need proper protein levels for optimal cellular functioning.

Eating protein-dense foods aids in energy retention, metabolism, and overall health well-being. Some vegetables that contain high protein content are listed below:

#1 Green Peas

The dry peas will give you 20.43g of protein in every 100g serving. ^[4] This plant-based protein may aid in muscle development and repair alongside numerous other biological functions.

Maintaining a balanced diet with vegetables and legumes like peas augments energy levels and contributes to the daily protein intake, helps muscle building, and enhances overall well-being.

 Besides containing magnesium and potassium, which help maintain heart health alongside blood sugar levels, peas have a low glycemic index.^[5]

This means that they may help regulate glucose levels while also benefiting digestion.  Being fibre-rich food, peas help provide an adequate sense of satiation.^[6]

They are incredibly versatile and are an excellent addition to rice dishes, stir-fries, and even salads. Furthermore, peas can be blended into dips and spreads and enjoyed with other meals.

 #2 Cluster Beans  

Also known as Gawar or Guvar beans, cluster beans are an extremely nutritious vegetable that offers many health benefits.

While field beans have slightly more plant-based protein at 3.71 grams per 100 grams, cluster beans contain 3.55 grams of it per 100 grams. ^[7]

Besides protein, cluster beans offer rich dietary fibre, which may help digestion and maintain a healthy gut. They contain essential vitamins A, C, D, and K, along with vital minerals like calcium, phosphorus, iron, and potassium.^[8]

These nutrients may strengthen bones, enhance the immune system, and help regulate blood sugar, which is beneficial for general health. A healthy addition to curries, salads, and stir-fries, cluster beans boast low fat and high carbohydrates. 

Furthermore, cluster beans are the only natural source of guar gum, a thickening agent with tremendous industrial and culinary value.

#3 Collard Green

When it comes to anyone in need of plant-based refinement, collard greens are an excellent source since they contain 3.63g of protein per 100g serving. ^[9]

Protein is fundamental for aiding muscle maintenance, body maintenance, and the essential processes within the body.^[10] Together with this, collard greens also offer lots of dietary fibres, which may aid digestion and promote satiety.

 These greens would be the best fit if you need help with vitamin K for bone health and blood clotting.^[11]

They also contain vitamins A and C, which may improve the immune system and help fight against many diseases. This type of greens also contains calcium, magnesium, potassium, and phosphorus.

 Furthermore, it may help defend the body because free radicals, which are caused by oxidative stress, damage the cells. You can serve them in salads, in soups, or as a sautéed side, or raw collard greens are a perfect treat.

#4 Brussels Sprouts 

Brussels sprouts are often neglected, but they contain around 4.26g of protein in a 100g serving, which is quite remarkable for a plant-based food.^[12]

The protein in Brussels sprouts is indispensable for maintaining muscle tissue, the progression of many bodily reactions, and basic sustaining life activities that include metabolism.

 Besides protein, they are also a good source of vitamins C and K, which might help strengthen the immune system and bone health.^[13]

These cruciferous sprouts are equally high in fibre, which might help in digestion, promote feelings of fullness, and help with weight management.

These tiny vegetables are nutritious and delicious as they can be steamed, roasted, tossed into salads, or even added to stir-fries.

 #5 Broad Beans 

Broad beans are a nutrition-rich legume that contains approximately 3.85g of protein for every 100 grams.^[14]

They are indeed a boasting source of complete protein, meaning they contain all the essential amino acids the body requires to sustain proper functioning.^[15] 

Along with protein, broad beans also provide a good amount of fibre, which promotes good digestion and prolonged satiety.^[16] 

Moreover, they are rich in vitamins such as folate and B vitamins, as well as minerals that include manganese, copper, and iron, which enhance overall well-being.^[17] 

Broad beans are pretty adaptable and can be boiled or roasted. They can also be used in soups, salads, and stews. Snack on them, use them as a side dish, or add them to the main course for a wholesome and protein-filled addition to your meals.

#6 Mushrooms

 Oyster mushrooms have a relatively high protein content among vegetables, as a serving of 100 grams contains 19.04 g of protein. ^[18] For living organisms, proteins are essential to maintain cellular activity, tissue repair, and even the synthesis of enzymes.

Due to the low-calorie count and the high fibre levels, mushrooms can be helpful in managing weight.

In addition, they may assist with digestion. Because of the well-known savoury taste, mushrooms can replace meat in some dishes. In addition, stews and grilled mushrooms can add nutritional value to soups and pasta. 

You might have struggled to plan nutritious meals or determine the best ways to increase your fibre intake.

However, Aashirvaad Atta, with Multigrains and their specially trained nutritionists, designed the My Meal Plan test, which analyses a user’s daily fibre intake and provides accompanying meal plans tailored to meet specific needs.

#7 Cruciferous Vegetables

 Cruciferous vegetables like broccoli and cauliflower are highly nutritious and protein-rich, offering a range of health benefits.

Strict vegans can benefit significantly from broccoli, which is a good protein source that contains about 4 grams of protein per 100-gram serving.^[19] Protein is a fundamental building block for the body; it strengthens the muscles, powers many systems and cell activities, and keeps the body in good condition. 

 As a superfood, broccoli is helpful in many ways. This cruciferous vegetable is a good source of fibre, which may aid digestion and promote satiety.

Moreover, broccoli is rich in vitamin C and vitamin K, which play essential roles in immunity and bone health.^[20] You can steam, roast or add it to salads and soups to benefit the most from it.

Further, with 2.15 g of protein per 100g serving, cauliflower contains low calories and trivial amounts of fat. ^[21]

It is arguably the most versatile, making it easier to incorporate into a balanced diet. Like any protein-dense food, it is essential for the maintenance of muscle mass, hormonal balance, and other cellular activities. 

 The dietary fibre content in it is suitable for digestion and may give you the feeling of fullness. Coupled with its low-fat and cholesterol-free nature, it may also help in cardiac health and neutralises free radicals with its antioxidant properties.

Cauliflower virtues extend beyond just being nutrient-dense, as they are among the most versatile foods, being able to be riced, blended into soups, roasted, and even mashed.

#8 Makhana 

Used in Indian culinary culture, makhana or lotus seeds contain 4.13 g of protein per 100 g serving.^[22]  Makhana is also highly beneficial for maintaining good intestinal health owing to the dietary fibres the seeds entail. ^[23]

The high magnesium, phosphorus, and potassium contents of the seeds may also aid in sustaining one’s vitality alongside improving heart health.

Popular for their snacking quality, you can roast makhana with a light sprinkle of spice or add to curries, gravies, and kheer to enhance the dishes’ nutritional value.

#9 Moringa Pods (Drumsticks) 

Moringa pods or drumsticks are quintessential in Indian cuisine. They are known to have a high plant protein content, with 2.62 g of protein per 100 g serving. ^[24]

Consuming drumsticks may help with muscle recovery, bodily functions, and enzyme synthesis. ^[25]

 Drumsticks are an excellent source of fibre, which may aid in sustaining satiety while improving digestion. They also offer vitamin C, calcium, and iron, which may positively affect the immune system, bones, and blood.

Furthermore, they serve as powerful antioxidants, warding off oxidative damage and saving the body from oxidative stress. These nutrient-rich, tube-shaped vegetables are often added to sambar, curry, and soups.

#10 Roots & Tubers 

Roots and tubers such as yam and colocasia provide remarkable health benefits and sustenance, including protein.

Plant-based proteins are found in colocasia and yam, with 3.31 grams and 3.07 grams of protein per 100 grams, respectively.^[26]

Both of these tubers are rich in complex carbohydrates, fibre, long-lasting energy, digestion, and satiety. Furthermore, colocasia is a source of vitamins A and C, while yam is a source of potassium and magnesium, aiding in overall health. 

These root vegetables are pretty versatile. They can be boiled, roasted, or added to soups and curries, which makes it easier to incorporate into a balanced diet for increased nutrition and variety.

The Last Say

Even though most vegetables offer moderate amounts of protein, some are exceptional protein sources. Green peas, brussels sprouts, broccoli, mushrooms, and collard greens provide an excellent source of protein and other essential vitamins, minerals, and fibre.

Incorporating these vegetables into your diet may aid in achieving your overall health goals alongside your daily protein intake.   You can boost your protein intake by combining protein-rich vegetables with legumes, nuts, seeds, or dairy. These can be great additions to a balanced diet, but it is best to combine vegetables with a wholesome meal plan.  

Our certified nutritionist can offer individualised nutrition guidance if you’re seeking strategies to increase your protein intake through veggies. To schedule a consultation, click the link!

Frequently Asked Questions