Protein is needed by your body to build and repair muscle tissues. However, the most common sources of protein are animal sources, which can be a problem if you’re on a vegan diet. The good news is that there are lots of plant-based products that have this essential nutrient. Aside from legumes, nuts, and seeds, you can also get protein from leafy greens. To give you a better view, here are some veggies with high protein content.
Spinach
Spinach is one of the most nutrient-dense vegetables you can eat. In fact, it contains several vitamins and minerals, including magnesium, potassium, folate, and vitamins E, K, and A. Aside from that, it is also among the leafy greens with high protein content. To be specific, 100 grams of this veggie has about 2.9 grams of protein.
When eating spinach, always remember that it is healthier cooked than raw. The reason is due to its oxalic acid that can block iron and calcium absorption. As such, you can sautee it before eating. It is also a great addition to some stew or soup recipes.
Asparagus
Asparagus is one of the most common veggies with high protein content. To be specific, 100 grams of this vegetable has about 2.2 grams. Aside from protein, it is also a good source of magnesium, phosphorus, folate, riboflavin, and vitamin K.
Like spinach, asparagus is also best consumed cooked. The reason is due to its tough cell wall. The cooking process can break down its cell wall, unleashing its nutrients. Some of the best ways to cook asparagus is to steam, boil, or grill it.
Collard Greens
Another popular veggie that has high protein content is collard greens. In fact, 100 grams of this leafy vegetable has about 3 grams. Additionally, it is also a good source of vitamins K and C. This veggie is also rich in folate, calcium, and potassium.
Many people enjoy sauteed or steamed collard greens. You can also cook it with mushrooms, garlic, and onions to boost its flavor.
Brussels Sprouts
Of course, this list of the most common veggies will not be complete without mentioning Brussels sprouts. After all, 100 grams of this vegetable has 3.4 g of protein. Aside from that, it is also a good source of fiber. Plus, it is loaded with vitamins, including vitamins C, K, B6, and folate. Also, it has some decent amounts of potassium and iron.
Final Thoughts
A vegan diet may not include the common sources of protein. However, you can still get the essential nutrient from various sources. As presented, there are numerous leafy greens with high protein content. As such, you can include these veggies in your diet, especially if you are vegan.
