What Vegetables Have Protein And Fiber


Let’s talk about vegetables that are high in protein, fiber, and nutrients. As we age, we may find ourselves concerned about the quality of our nutrition to ensure that we’re getting the vitamins and minerals that we need to stay healthy. Many of the plants recommended by the USDA can be included in all kinds of diets, from vegetarian and vegan diets to those who eat meat

Pair These Protein-Rich Foods With Fiber For Quick Weight Loss

Weight loss: Proteins combined with healthy carbohydrates or proteins combined with fiber-rich foods can help in quick weight loss.

Pair These Protein-Rich Foods With Fiber For Quick Weight Loss

Weight loss: Combining proteins with fiber-rich foods will surely help you lose weight.

A lot has been said about weight loss and diet. This makes it difficult for people to believe what actually holds true. Well, an important tip which all the nutritionists and experts have also claimed is that a combination of foods works best for weight loss. For instance, proteins combined with healthy carbohydrates or proteins combined with fiber-rich foods. When it comes to diet, one should always focus on smart choices. Also, when it comes to weight loss, one always think that fancy foods or certain super foods work the best. But that is not the case, even common everyday foods can help you achieve your weight loss goals. Nutritionist Rupali Dutta gives some perfect food combinations that can help speed up your weight loss goals.


Diet is extremely important when it comes to weight loss
Photo Credit: iStock

These proteins combined with high-fiber foods can help in quick weight loss:

1. Lentils and rice

Lentils are high in fiber and protein, which helps in keeping the blood sugar levels in check. Rich in proteins and fiber lentils also help to remove belly fat. You can have lentils and rice to make it a complete meal rich in proteins and fiber. Lentils are also rich in iron and vitamin. Also, you can add some vegetables like peas, carrots, onions and cauliflower in your rice to make it all the more nutritious.


You can have lentils and rice to make it a complete meal rich in proteins and fiber. 
Photo Credit: iStock

2. Fruit and yoghurt

Yoghurt is loaded with proteins and calcium. In addition, it also helps in maintaining your gut health. You can add some healthy fruits in your yoghurt to enhance the flavour of your yoghurt. A fresh fruit smoothie can be a perfect evening snack.

3. Chicken and assorted vegetables or fruits

Chicken is rich in proteins and an extremely healthy food. A very simple meal could be a basic chicken salad. Chicken slices along with bell peppers, dark green leafy vegetables or even fruits like berries, apples or pears could be a nutritious weight loss meal. The meal will help you keep full for longer and control your hunger pangs.

4. Quinoa and vegetables

Whole grains like quinoa or amaranth are high in fiber and extremely healthy. Quinoa is usually bland in taste. You can add some nutritious vegetables like potato, peas, carrots or capsicum. Vegetables are rich in fiber and other essential nutrients like vitamins and minerals.

5. Eggs and whole grain bread

Whole eggs are loaded with several nutrients which are beneficial for your overall health. Moreover, they have few calories and therefore, will not lead to weight gain. Proteins in eggs will promote fullness and aid in weight loss. You can combine eggs with whole grain or multi-grain bread.


17 Protein Vegetables to Add to Your Diet, According to Dietitians

If you’ve even considered going vegan or vegetarian, you’ve no doubt heard the same question over and over: “How will you get enough protein?” Yes, animal products are often rich in protein—but that doesn’t mean there aren’t high-protein vegetables that can’t hold their own (or be just as delicious).

Protein is a crucial building block of everyone’s diet, especially for athletes and those trying to lose weight. It’s essential for building and maintaining muscle mass, keeping you feeling full between meals, and ensuring that every cell in your body is operating properly. Although we most often associate the nutrient with foods like meat and dairy, vegetables are also a great source of plant-based protein, as long as you eat with purpose.

“Of course it’s possible to get all of the protein you need from a plant-based or vegan diet,” says Diana Sugiuchi, R.D.N., founder of Nourish Family Nutrition. “But it takes some planning to make sure you’re getting essential amino acids and vitamins and minerals, particularly B vitamins and iron.”

To make the most of a plant-based diet, you should eat “a variety of grains, legumes, seeds, nuts, and vegetables every day,” explains Jerlyn Jones, R.D.N., L.D., an Atlanta-based dietitian. “Choose whole, unrefined foods, such as soybeans in the form of tofu, to boost protein intake.”

Both Jones and Sugiuchi note that there’s no exact definition for a high-protein vegetable, but certain varieties stand out from the crowd. Per current U.S. Food and Drug Administration (FDA) guidelines, adults should consume at least 50 grams of protein in a 2,000-calorie diet daily, with about 15 to 20 grams per meal. (Some research even suggests bumping that to 30 grams per meal, particularly breakfast, for better hunger management throughout the day.)

And if you need any more proof that vegetables can provide all the protein you need to thrive, just ask athletes like Venus Williams and Kyrie Irving, who went vegan and are still at the top of their game. Don’t be afraid to start eating more plant-based protein—your body will probably thank you, too.

Here are some of the top high-protein vegetables to add to your diet, according to the FDA, whether or not you plan on going plant-based.

edamame high protein vegetablesWESTEND61//GETTY IMAGES

1. Edamame

Protein: 9 grams per 1/2 cup, cooked

Talk about the healthiest appetizer ever—just a cup’s worth of edamame (a.k.a. cooked soybeans) packs a stunning amount of protein. Jones calls it “simply delicious to eat as a snack or thrown into soups or vegetable stir-fry.” There are endless options, too, like pureeing the beans into a dip, for example.

lentils high protein vegetablesADRIANA MARTEVA / EYEEM//GETTY IMAGES

2. Lentils

Protein: 8 grams per 1/2 cup, cooked

Low-cal, high-fiber lentils are a bonafide superfood. They don’t require soaking, Jones says, so lentil soup or curry is easy to whip up. Plus, she notes, they’re rich in folate, potassium, and copper, making them even healthier than the grains they can replace. And don’t be afraid to get creative—how about lentil hummus?

black beans high protein vegetablesMIRAGEC//GETTY IMAGES

3. Black Beans

Protein: 8 grams per 1/2 cup, cooked

On top of providing plenty of protein, black beans are also packed with heart-healthy fiber, potassium, folate, vitamin B6, and a range of phytonutrients. You can absolutely make a meal out of them alone (black bean burgers, anyone?), but they’re also easy to slip into almost any dish, Jones explains, including soups and stir-fries.

chickpeas highest protein veggiesMICHAEL MOELLER / EYEEM//GETTY IMAGES

4. Chickpeas

Protein: 7 grams per 1/2 cup, cooked

The combo of protein and fiber in chickpeas makes for one healthy bean. Of course, most of us know and love chickpeas from hummus, but they’re able to transform into almost anything, from rich falafel to crunchy, baked snacks. They’re especially good whole inside soups, salads, and even crepes.

high protein vegetablesMIRAGEC//GETTY IMAGES

5. Mung Beans

Protein: 7 grams per 1/2 cup, cooked

Rich in antioxidants, mung beans are tiny powerhouses of nutrition that are just begging to be included in your next curry, soup, or salad. For an extra satisfying meal, add them to a veggie bowl filled with other plant-based proteins, including Brussels sprouts and walnuts—you can thank us later.

refried beans high protein veggiesTHE WASHINGTON POST//GETTY IMAGES

6. Refried Beans

Protein: 6.5 grams per 1/2 cup, cooked

Sugiuchi fills tacos and enchiladas with refried black and pinto beans, on top of eating them alone. “If you’re transitioning your family to more plant-based sources of protein, you can also mix them with ground beef or chicken to cut down on the amount of meat so you’re not making such a big change,” she says.

best high protein vegetablesJENNY DETTRICK//GETTY IMAGES

7. Fava Beans

Protein: 6.5 grams per 1/2 cup, cooked

Also known as broad beans, fava beans should be a bigger staple of our diets, since they work in soups, bean salads, and even dips like hummus, providing plenty of protein along the way. And like other legumes, these ones are also rich in filling fiber, ensuring you’ll feel satisfied after eating.

lima beans best high protein veggies to eatNANDITA//GETTY IMAGES

8. Lima Beans

Protein: 5 grams per 1/2 cup, cooked

In addition to filling protein, lima beans contain the amino acid leucine, which may play a big role in healthy muscle synthesis among older people. They’re especially good on their own—and you’ll probably love them more as an adult than you did as a kid. Plus, they’re super-easy to add to soups—just throw ‘em in!

green peas best high protein vegetablesANIKO HOBEL//GETTY IMAGES

9. Green Peas

Protein: 4 grams per 1/2 cup, cooked

“Frequently overlooked as being pedestrian, [green peas] are always available in the frozen veggie section,” Sugiuchi explains. She likes them for their versatility, whether served as a side, mixed into grains like rice, pureed with broccoli, or blended into a soup. Green peas are also high in vitamins A, K, and C.

bean sprouts protein veggiesLEREN LU//GETTY IMAGES

10. Soybean Sprouts

Protein: 4 grams per 1/2 cup, cooked

Whether on top of Korean bibimbap or in stir fry, soybean sprouts add crunch and a hefty dose of protein to plant-based plates. The veggies also offer fiber, ensuring you won’t feel hungry between meals or after dinner. And if you’re tired of beans, sprouts let you switch things up without sacrificing protein.

highest protein veggies to eat vegan vegetarianDIANA MILLER//GETTY IMAGES

11. Peanuts

Protein: 8 grams per 1 ounce

Yes, peanuts are legumes, meaning they’re technically a vegetable. A 1-ounce serving packs in nearly 8 grams of protein, making it (and peanut butter) an ideal snack before or after the gym. The legumes are also easy to integrate into unexpected recipes, from protein-packed pancakes to tacos.

highest protein vegetables red potatoesGOMEZDAVID//GETTY IMAGES

12. Red Potatoes

Protein: 7 grams per 1 large potato, cooked

Red potatoes (and white ones, too) are packed with protein, but what makes them special, Jones notes, is their high levels of dietary fiber and vitamin B6, which promotes the metabolism of protein. Baked, mashed, or roasted with other veggies, red potatoes are that rare combination of crowd-pleasing and healthy.

wild rice high in protein vegetablesMIKROMAN6//GETTY IMAGES

13. Wild Rice

Protein: 3.25 grams per 1/2 cup, cooked

Rice isn’t a vegetable, but wild rice is, since it actually comes from certain species of grass. The nutrient-dense veggie cooks much the same way actual rice would, so you can use it in wild rice-specific recipes and any others that include the grain, meaning it’s beyond easy to bump the protein in any rice-based dish.

spinach high protein vegetables to eatPOH KIM YEOH / EYEEM//GETTY IMAGES

14. Spinach

Protein: 6 grams per 1 cup, cooked

“Besides being really good for you,” Jones raves, “spinach offers extraordinary nutritional value, and the health benefits of spinach are numerous.” The leafy green is loaded with goodies like calcium, folic acid, iron, fiber, and vitamins K and C. Even better, it’s easy to throw into pastassaladssmoothies, and bowls.

veggies with the most protein brussels sproutsWESTEND61//GETTY IMAGES

15. Brussels Sprouts

Protein: 5.5 grams per 1 cup, cooked

These little green veggies have always gotten an unfairly bad rap, but they can be delicious, nutritional superstars, at least if you know how to cook them. (Might we suggest a mustard glaze or a shaved salad?) In addition to protein, Brussels sprouts pack hefty doses of potassium and vitamin K.

highest protein vegetables potatoesJULIA MURRAY / EYEEM//GETTY IMAGES

16. Sweet Potatoes

Protein: 5 grams per 1 large potato, cooked

Not to be outdone by their slightly more protein-packed cousins, sweet potatoes are still great sources of the nutrient, and they work with nearly any meal, from breakfast smoothies to gut-friendly dinners. The veggies are also rich in beta-carotene, which promotes healthy vision, skin, and immune systems.

vegetables with the highest proteinSVEN HAGOLANI//GETTY IMAGES

17. Artichokes

Protein: 5 grams per 1 cup, cooked

Artichokes shouldn’t just be relegated to dips. (Although, to be clear, they are very good in dips). The low-calorie, nutrient-dense veggies include huge amounts of folate and vitamins C and K, and they’re wonderful in sheet pan dinners, in roasted sides, and even on top of pizzas—they’ve been hiding in plain sight all this time.

10 High-Protein Plant-Based Foods and How to Eat More of Them

It’s important to include healthy sources of protein in your diet each day. Protein helps your body with a number of important functions and helps you maintain muscle mass.

When you think of protein, steak or chicken might come to mind. But if you’re not a big meat eater, you have other options to make sure you get the recommended amount of protein that your body needs.

Worry not, because there are plenty of protein-rich plant-based alternatives available year-round. Try out these options for plenty of variety. You can enjoy each of them alone as a side dish, or in different recipes for a filling main course.

Keep in mind that the protein content may change depending on how you prepare each plant-based option. The values below match the cooking method indicated for each food.

1. Edamame

Total protein: 18.46 grams per cup (prepared from frozen)

If you normally only eat edamame at your local sushi restaurant, it’s time to start enjoying it at home. It’s packed with healthy plant protein, vitamins, and minerals.

2. Lentils

Total protein: 17.86 grams per cup (boiled)

Lentils, which resemble tiny beans, are actually a pulse found in the legume family. But you won’t find a better option when it comes to an inexpensive, readily available vegetarian-friendly protein.

3. Pinto beans

Total protein: 15.41 grams per cup (boiled from dried)

Pinto beans are popular in Mexican cooking. They work well in burritos, as a salad topper, in soups and chilis, or just as a side. Try cooking dried pinto beans instead of using the canned type for even more health benefits.

4. Chickpeas

Total protein: 14.53 grams per cup (boiled from dried)

Chickpeas, also known as garbanzo beans, are a main ingredient in hummus. They have a subtle, nutty flavor that works well in a variety of dishes.

Enjoy snacking on roasted chickpeas or using them as a staple in curries, soups, or vegetable bowls.

5. Mung beans

Total protein: 14.18 grams per cup (boiled from dried)

Mung beans are part of the legume family and offer plenty of protein per serving. They’re also a good source of iron and fiber.

6. Fava beans

Total protein: 12.92 grams per cup (boiled from dried)

In their pods, fava beans look like edamame or green beans. Try adding these nutritious legumes to stews and salads or making them into a tasty dip.

7. Lima beans

Total protein: 11.58 grams per cup (boiled)

This little legume packs a nutritious punch with plenty of potassium, fiber, and iron. While some people don’t like the taste, recipes like the ones below can help with that.

Total protein: 8.58 grams per cup (boiled)

If you think green peas are mushy and unappetizing, you’re not alone. But they’re versatile and can be a delicious addition to many recipes.

8. Quinoa

Total protein: 8.14 grams per cup (cooked)

This popular health food is high in protein, fiber, antioxidants, and minerals. Quinoa cooks in just 15 minutes and is a great addition to salads, veggie burgers, pilaf, casseroles, and much more.

10. Wild rice

Total protein: 6.54 grams per cup (cooked)

Wild rice isn’t actually related to rice, but you can use it in many of the same dishes. Try this nutrient-rich grain in casseroles, soups, pilaf, stuffing, or on its own.

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