10 vegetables you never knew were rich in protein

They’re nutrition powerhouses.

Braised baby spring vegetables

We all  know vegies are rich in vitamins, dietary fibre and disease fighting antioxidants, but did you know these nutrition powerhouses can also make a valuable contribution to your daily protein intake?

While vegies generally do lack one or more of the essential amino acids, if you eat a varied diet and consume plant proteins that complement each other (e.g. legumes and rice), you can still easily gain enough of all the essential amino acids to gain the benefits. This is especially important for those following a vegetarian or vegan diet.

Which vegetables are higher in protein?

As a general rule of thumb, heavier vegetables and those with more starch tend to contain higher levels of protein. For example, one cup of green peas has over 8g, one cup of steamed Brussels sprouts has over 6g and one medium cob of sweetcorn over 5g, while one cup of broccoli and one medium potato has approximately 4g. 

Other great sources with over 2g of protein per cup include kale, green beans, snow peas and asparagus. Legumes, such as edamame, chickpeas, lentils and black beans, also considered members of the vegetable food group are even higher in protein, containing up to 18g protein per one cup cooked. 

List of high protein vegetables 

• Dried beans (legumes), such as chickpeas, lentils, black beans
• Edamame
• Green peas
• Brussels sprouts
• Sweetcorn
• Kale
• Broccoli
• Potato
• Asparagus
• Snow peas

List of lower protein vegetables

• Iceberg lettuce
• Carrot
• Cucumber
• Tomato
• Celery

High-protein, vegetable-rich dishes we recommend

Wholemeal pasta with broccoli, chilli and kale pesto

Enjoy this low fat pasta any day of the week, flavoured with a delicious kale pesto. As well as kale and broccoli, it’s also served with goat’s cheese.

Spiced roasted chickpeas and edamame 

A delicious little snack and a protein boost to boot. Alternatively you can use them to spice up any meal – we love sprinkling them on salad or soup.

Black bean Buddha bowl with creamy cashew dressing

We love the combination of aromatic spices with fresh, crunchy vegies – the beans are amazing, with just a hint of chilli. As well as the beans and veg, extra protein comes from the quinoa and nuts.

Sweet potato, broccoli, tofu and cashew curry

Cashews add texture and crunch to this tasty vego curry. They’re rich in potassium, iron and vitamin E. As well as protein-rich veg, nuts and yoghurt, it also contains tofu.

Turmeric, lentil and lemon soup

This healthy lentil vegetarian soup gets its lovely golden colour from turmeric, which contains curcumin, known for its anti-inflammatory properties. The lentils, beans and kale make it a protein powerhouse.

Turmeric, lentil and lemon soup

Originally published as 10 vegetables you never knew were rich in protein