Top 20 Veggies / Veggie-like Foods by Protein (~grams per cooked cup)
Here are 20 good ones, ordered from highest to lower protein.
#FoodApproximate Protein per ~1 cup cooked / typical serving*1Edamame (cooked young soybeans)~18 g per cup. welltech.com+2Fitness and Power+22Cooked Lentils~17-18 g per cup cooked. Healthline+13Chickpeas (garbanzo beans, cooked)~14-15 g per cup cooked. Realistic Plant-Based Mama+14Black Beans (cooked)~13-15 g per cup cooked. Health Ministries+15Split Peas (cooked)~15-16 g per cup cooked. University Hospitals+16Green Peas (cooked)~8-9 g per cup (some sources higher) Livestrong+17Spinach (cooked)~5 g per cup cooked. welltech.com8Artichoke (hearts or cooked)~4.8-5 g per medium or per cup heart form. BioTrust9Brussels Sprouts~4 g per cup cooked. ETprotein10Asparagus~4 g per cup cooked. BioTrust11Sweet Corn~4-5 g per cup cooked. welltech.com12Broccoli~3.5-4 g per cup cooked. Livestrong13Kale (cooked)~3 g per cup cooked. ETprotein14Cauliflower~2-3 g per cup cooked. BioTrust15Mushrooms (cooked)~3-4 g per cup (varies by type) عصائر خضراء فاخرة16Potato (baked or diced)~3 g or more per medium / per cup equivalent. BioTrust17Okra (cooked)~3 g per cup cooked. عصائر خضراء فاخرة18Collard Greens (cooked)~2-3 g per cup cooked. BioTrust19Mustard Greens~2-3 g per cup cooked. BioTrust20Bok Choy (cooked)~1-2 g per cup cooked (lower protein but still notable green) عصائر خضراء فاخرة
*Serving size approximates “1 cup cooked” unless otherwise indicated.
Notes & caveats
Many of the highest protein items in the list are legumes (beans, lentils, peas, soy/edamame) rather than leafy green vegetables. These provide significantly more protein.
Leafy greens and other non-legume vegetables tend to have much lower protein content per cup (2-5g) — still valuable, but you’d need large volumes to match a meat-equivalent protein.
“Per cup” depends on how the cup is measured (raw vs cooked, tightly packed vs loosely, liquid vs volume). Use values as approximate.
Protein quality: Some plant proteins are “complete” (contain all essential amino acids) — for example, soy/edamame is a complete plant protein. Many other plant foods lack one or more essential amino acids and benefit from combination with other foods (e.g., grains + beans).
If your goal is high protein intake (e.g., muscle build), these vegetables help, but on their own they may not suffice for very high protein targets unless consumed in large volumes or combined with other protein sources (tofu, seitan, dairy/eggs if used, nuts/seeds, etc.).
A “Recipe” Plan: How to Use These 20 Vegetables for High-Protein Meal Planning
Now, let’s build a plan you can follow: step-by-step, how to incorporate these veggies into your diet over a week, mixing recipes, combining for variety and maximizing protein and nutrients.
Day 1: Edamame + Lentil Salad
Ingredients:
1 cup cooked edamame (≈ ~18g protein)
1 cup cooked green lentils (≈ ~17-18g protein)
Mixed salad greens, handful of spinach (cooked or raw)
Sliced asparagus (lightly steamed)
Chopped broccoli florets (raw or lightly blanched)
Olive oil, lemon juice, chopped herbs (parsley, mint)
A sprinkle of sunflower seeds or chopped nuts (for added texture)
Method:
Cook the edamame (shell the pods if needed) and lentils, set aside.
Blanch the asparagus and broccoli quickly in boiling water 1-2 minutes, then plunge into cold water to keep crunch.
In a large bowl, combine greens/spinach, asparagus, broccoli, edamame, lentils.
Dress with olive oil + lemon + herbs + a pinch of salt & pepper.
Top with sunflower seeds or chopped nuts.
Why this recipe:
Combines two very-high-protein vegetables (edamame + lentils) in one meal (~35g protein from veggies alone)
Adds variety with asparagus and broccoli for extra micronutrients
Balanced with healthy fat (olive oil) and fiber/micronutrient rich greens
Day 2: Chickpea & Black Bean Veggie Bowl
Ingredients:
1 cup cooked chickpeas (~14-15g protein)
1 cup cooked black beans (~13-15g protein)
Roasted Brussels sprouts (1 cup) (~4g protein)
Sautéed kale (1 cup cooked) (~3g protein)
Sweet corn, roasted (~1 cup) (~4-5g protein)
Optional: diced avocado, chopped tomatoes, cilantro, lime juice
Method:
Roast Brussels sprouts and corn in oven with a bit of oil, salt, pepper until golden.
Sauté kale until wilted.
In a bowl, add chickpeas and black beans (warm or cold) as base.
Top with roasted Brussels sprouts, corn, sautéed kale, avocado, tomatoes.
Dress with lime juice, maybe a little yogurt or tahini if you like.
Why:
Beans + legumes again deliver strong protein (~30-35g just from the legumes)
Adds roasted vegetables for flavor and nutrients
Balanced bowl with textures and color
Day 3: Green Pea & Artichoke Soup + Spinach Side
Ingredients:
1½ cups cooked green peas (~12-14g protein)
1 cup cooked artichoke hearts (~4.8-5g protein)
Onion, garlic, vegetable broth, herbs (thyme, rosemary)
Side of cooked spinach (1 cup ~5g protein)
Optional: garnish with pumpkin seeds
Method:
Sauté onion and garlic, add peas, artichoke hearts, broth, herbs, simmer 10 minutes.
Blend partly for creamy texture, leaving some whole pieces.
Meanwhile, cook spinach lightly (steam or sauté) and season.
Serve soup with side of spinach, garnish with pumpkin seeds.
Why:
A comforting soup + veggie side with solid protein from peas and artichokes
Spinach side adds micronutrients and moderate protein
Good for a lighter dinner but still protein-rich.
Day 4: Stir-Fry with Mushrooms, Asparagus, Kale + Potato Base
Ingredients:
1 cup cooked mushrooms (~3-4g protein)
1 cup cooked asparagus (~4g)
1 cup cooked kale (~3g)
1 medium baked/diced potato (~3g)
Garlic, ginger, soy sauce or tamari, sesame oil
Serve over or with a side of cauliflower rice (1 cup cooked ~2-3g)
Method:
Bake or dice & roast the potato until tender.
In a hot pan/wok, heat sesame oil, sauté garlic & ginger, then add mushrooms, asparagus, kale; stir-fry until just tender.
Add soy sauce/tamari, maybe chili flakes, toss.
Plate the stir-fry over potato or alongside cauliflower rice.
Why:
Uses several medium-protein veggies combined for a decent total
Potato and/or cauliflower rice add volume and complement the stir-fry
Good variety with mushrooms (umami), asparagus, kale
Day 5: Collard/Mustard Greens Wraps + Okra Side
Ingredients:
Collard greens or mustard greens, cooked (~2-3g protein per cup)
Fillings: chickpeas or lentils leftover, shredded broccoli, corn, chopped artichokes
Okra cooked (1 cup ~3g protein)
Hummus/tahini for spread
Method:
Lightly steam or sauté collard/mustard greens until pliable for wraps.
Spread hummus or tahini on leaf, add chickpeas or lentil mix, shredded broccoli, corn, artichoke bits, roll up.
Cook okra (steamed or sautéed) as side dish; season with cumin & lemon.
Why:
Wrap style makes it fun and portable
Combines moderate protein greens + bean/legume fill for good protein total
Okra adds another veggie with protein and texture
Day 6: Mixed Veggie Roast with Cauliflower, Broccoli, Brussels Sprouts + Potato
Ingredients:
1 cup cooked cauliflower (~2-3g)
1 cup cooked broccoli (~3.5-4g)
1 cup cooked Brussels sprouts (~4g)
1 medium baked potato (~3g)
Olive oil, rosemary, thyme, garlic
Side: sautéed spinach (~5g)
Method:
Preheat oven, toss cauliflower florets, broccoli florets, Brussels sprouts, diced potato in olive oil + garlic + herbs; roast until golden and tender.
Meanwhile, sauté spinach and season lightly.
Serve roasted mix with spinach on the side.
Why:
Big veggie plate, good variety, moderate protein from each component
Balanced meal with root/stalk vegetables plus greens
Day 7: Free Choice “Leftovers & Combine”
Use any remaining cooked legumes (lentils, chickpeas, beans) or vegetables from earlier days.
Build a bowl: e.g., ½ cup lentils, ½ cup black beans, 1 cup spinach, 1 cup mushrooms, steamed okra, touched with corn.
Aim for ~35-40g protein from the legume base + veggies.
Add a small handful of nuts/seeds if you like for added texture and protein bump.
Weekly “Summary” & Tips
If you follow the above 7-day rotation, most days you’ll be consuming ~30-40g of protein from vegetables/legumes alone (for days 1-3 and 7). On other days perhaps ~15-20g from non-legume veggies plus smaller sides.
For higher protein needs (e.g., 60-80 g/day or more), you’ll want to add other high-protein plant foods: tofu, tempeh, seitan, nuts/seeds, or dairy/eggs if part of your diet. Vegetables by themselves generally won’t reach very high protein levels unless eaten in large volumes or paired with legumes.
Cooking methods: steaming, roasting, sautéing retain protein; avoid overcooking with too much water and draining away nutrients.
Variety: rotating different vegetables ensures a broad spectrum of micronutrients (vitamins, minerals, phytonutrients) in addition to protein.
Pairing: Some legumes/vegetables may lack certain amino acids; combining “legume protein” with whole grains or seeds can help make a more “complete” protein profile.
Local adaptation: From your location (Meknès / Morocco), many of these vegetables should be accessible — lentils, chickpeas, peas, spinach, broccoli, potatoes, kale (or locally-available greens), mushrooms, etc. Use what’s fresh and seasonal.
Portions: Remember “1 cup cooked” is a guideline; adjust according to your hunger, energy needs, and total daily protein target.
Why this matters / Nutritional rationale
Protein is essential for tissue repair, muscle building, enzyme/hormone production, immune function.
Plant-based proteins also bring fiber, lower saturated fat, micronutrients and beneficial plant compounds (antioxidants, phytochemicals).
Vegetables/legumes often occupy a place of “secondary” protein source compared to meat/dairy/eggs, but when used strategically they substantially contribute to daily protein intake.
Focusing only on “traditional vegetables” (greens, salads) results in relatively low protein (~2-5g per cup). By including high-protein legumes (lentils, beans, soy/edamame) you boost the total significantly.
For people reducing animal protein or eating plant-based, recipes like above make the transition and variety enjoyable.
Final thoughts & personalized suggestions
If your protein goal is modest (e.g., 50 g/day) this veggie-plus-legume plan might cover half or more of your day. You can then “top up” with other sources (nuts, seeds, whole grains, tofu).
If your goal is high (e.g., 100 g/day for athletes or heavy training) you’ll still want dedicated high-protein plant sources (tofu, tempeh, legumes in larger volume) and possibly supplementation.
For your region: Use lentils, chickpeas (which are very common and affordable in North Africa/Morocco), add spinach or local greens, sweet corn, potatoes, mushrooms. Seasonal local produce may vary, but the general pattern applies.
Stay aware of cooking methods: avoid heavy frying, excessive salt. Use spices, herbs, olive oil to add flavour without compromising nutrition.
Monitor how you feel: energy levels, muscle recovery (if active), fullness/hunger. If you find you’re hungry or low in strength, increase portion sizes of the high-protein vegetables/legumes.
If you like, I can create a printable meal-plan for 2 weeks using these 20 veggies (with local Moroccan produce alternatives) and estimate total daily protein intake for each day. Would you like me to prepare that?
0 commentaires:
Enregistrer un commentaire