Legumes
The USDA defines peas and dried beans as belonging to both the vegetable food group and the protein food group. On average, 1/2 of cooked dried beans delivers 7.5 grams protein, or about 15 percent of your protein needs for the day. Beans are also a good source of fiber, B vitamins, iron and calcium. Choose from fresh peas, dried peas, lentils, kidney beans, garbanzo beans, soy beans, navy beans, black beans and other fresh or dried legumes.
Sprouts
Not surprisingly, sprouts that come from legumes are good protein sources. Each 1/2-cup serving of serving of fresh soybean sprouts, for example, contributes 4.5 grams protein, or up to 9 percent of your daily protein needs. Other high-protein sprouts include lentil and mung bean sprouts.
Dried Tomatoes
Each 1/4-cup serving of sun-dried tomatoes provides 2 grams protein, or about 4 percent of the protein you need for the day. Sun-dried tomatoes are higher in protein than fresh tomatoes because the drying process concentrates nutrients when the moisture is removed. The serving of sun-dried tomatoes is also a rich source of fiber, and vitamins A and C, as well as calcium and iron.
Mushrooms
Each 1/2 cup serving of cooked mushrooms, on average, contributes 2 grams protein, or 4 percent of the DV for protein. Mushrooms are also a good source of fiber, vitamin C and iron. Portabellas, white button mushrooms, straw mushrooms, shiitake mushrooms and oyster mushrooms are all good protein sources.
Spinach
Opt for cooked spinach over fresh spinach if you’re concerned about your protein intake. Each 1/2 -cup serving cup of cooked spinach contains 3 grams of protein, compared to the 1 gram provided by the same amount of fresh spinach. Along with the 6 percent of the DV for protein, cooked spinach provides 190 percent of the DV for vitamin A. It is also high in vitamin C. Spinach provides iron and calcium, but the oxalic acid present in spinach prevents people from absorbing the two minerals as efficiently as they do from meat and dairy products.
Cooking Greens
Along with spinach, other cooking greens, such as broccoli rabe, swiss chard, mustard greens and collard greens also provide 2 to 3 grams of protein per 1/2 cup, or up to 6 percent of the DV for fiber. As with spinach, cooking greens are high in fiber, and a wide range of vitamins and minerals.
Brussels Sprouts
Brussels sprouts contribute 2 grams protein, or 4 percent of the DV for protein, in every 1/2-cup serving of the cooked vegetable. A serving also supplies 80 percent of the DV for vitamin C, and high amounts of fiber, vitamin A and iron.
Corn
You’ll get 3 grams of protein, or 6 percent of your daily protein needs, from 1/2 cup of sweet corn kernels, which is roughly equal a small ear of corn. Corn is also high in fiber and vitamin C.
Artichokes
A medium artichoke contains 4 grams of edible protein in its edible parts, according to the Centers for Disease Control and Prevention. The figure represents about 8 percent of the DV for protein. Artichokes also contribute about one-fifth of the DVs for fiber and Vitamin. The vegetables also provide vitamin A, along with calcium and iron.
Broccoli
Each 1/2 cup serving of cooked broccoli provides 2 grams of protein, or 4 percent of your daily protein needs. The vegetable also provides 80 percent of the vitamin C you need, along with 30 percent of the DV for vitamin A and 11 percent of the fiber you need for the day.
Read more: http://www.livestrong.com/article/543186-top-ten-high-protein-vegetables/#ixzz2119KtXom
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