While vegetables are not generally considered as protein-dense as meat or legumes, some of them have a considerable amount of protein and are also rich in other essential vitamins, minerals and antioxidants. They are also rich in fiber, which is important for gut health, increasing satiety and stabilizing blood sugar secretion. So it's good to know which vegetables to include in your diet to increase protein value.
spinach: Spinach contains a moderate amount of protein, about 2-3 grams per 100 grams. But when it is cooked, it provides 6.14 grams of protein per cup. Its value goes beyond its protein content as it is rich in vitamins A, C and K, which support immune function, vision and bone health, respectively. It also provides essential minerals such as iron and magnesium, which contribute to energy production and muscle function. Spinach is rich in antioxidants, including lutein and quercetin, which help protect against inflammation.
Pea: Green peas are a nutritious legume, providing about 7 grams of protein and 5-6 grams of fiber per 100 grams, making it a valuable plant-based protein source. They are rich in essential vitamins and minerals such as iron, potassium and magnesium, which support heart health, immune function and energy metabolism. Green peas also contain antioxidants such as flavonoids and carotenoids, which help reduce inflammation and oxidative stress. Low in calories but rich in nutrients, they promote digestive health, regulate blood sugar and aid weight management.
mushroom: They also contain 2-3 grams of protein per 100 grams and are low in calories. Some mushrooms, such as shiitake and reishi, have immune-boosting properties, while others provide vitamin D, especially when exposed to sunlight. Additionally, mushrooms contain prebiotics that promote gut health and fiber that supports heart health.
Cauliflower: It is a low-calorie vegetable that provides a moderate amount of protein, about 2 grams per 100 grams, as well as essential nutrients. It is also high in fiber, vitamin C, and sulforaphane, which have anti-inflammatory and potentially anticancer properties. It is a healthy alternative to high-carbohydrate foods such as rice or potatoes.
Drumsticks: They are highly nutritious, providing about 2.1 grams of protein per 100 grams. Their high fiber content promotes healthy digestion and they support bone health due to their abundance of calcium and phosphorus.
ladyfinger: Okra contains about two grams of protein per 100 grams. Its importance goes beyond protein as it is rich in essential nutrients like vitamin C, K and folate. It is also rich in fiber and antioxidants. Apart from this, okra promotes heart health by reducing cholesterol levels and is beneficial for pregnant women due to its folate content.
Broccoli: Although it is not high in protein by itself, it can increase the amount of protein when used as part of a meal. Raw broccoli contains 2.82 grams of protein per 100 grams, while when cooked in oil, it contains 2.84 grams of protein per 100 grams. One cup of raw broccoli contains only 2.54 grams of protein, while one cup of cooked broccoli contains 4.54 grams of protein.
Adding these high-protein vegetables will not only add variety to your meals but also ensure a balanced diet. Whether you are making a delicious stew, a nutritious salad or a simple side dish, these vegetables can help you out.
(Narang is a nutritionist at Indraprastha Apollo Hospital, Delhi)