Are vegetables super foods? Not that much in reality, sometimes you have to be wary of certain vegetables. Are they high in protein? Not all ! Vegetables often have a protein content of less than 2g per 100g. But some contain more! In addition, they have many other advantages! For a real alternative to meat, it is better to bet on legumes (lentils, red beans, peas, chickpeas, etc.) which are an excellent source of protein and essential amino acids. Whether you’re banishing animal protein from your diet, or just looking for a few alternatives, discover the ten varieties of vegetables to eat regularly to have a healthy and a hell of a line!
1/ Garlic (5.8 g of protein per 100 g)
Even if it is not really a vegetable in the kitchen (one rarely prepares a pan-fried garlic) it is nonetheless interesting! With 5.81 grams of protein for a 100g serving, it is at the top of this ranking. Garlic is therefore the richest in vegetable proteins. In addition, garlic reduces the risk of cardiovascular disease and promotes digestion. It also has antimicrobial properties, perfect for fighting winter viruses.
2/ Kale or kale (4 g of protein per 100 g)
A phenomenon “healthy”, the cabbage called “Kale” revolutionized our kitchens.. The reason ? Low in calories and packed with nutrients, it has a strong detoxifying power! So, it is no surprise that he is in second position in this ranking. With 4.3 g of protein, it contains 49 calories per 100 g. Have you ever cooked it before? Make kale crisps in the oven (with a little fat, preferably olive oil, and powdered spices) or kale stir-fry (by chopping its leaves and sautéing them in a wok).
3/ Spinach (3.38g of protein per 100 g)
Spinach is a great source of trace elements: iron, magnesium, calcium, potassium, copper… They are also rich in vitamins A, B9, K and contain a good dose of vitamin C. Finally, 100 grams of spinach does not provide only 23 calories.
4/ Brussels sprouts (3.4 g of protein per 100 g)
Like most vegetables, Brussels sprouts are rich in antioxidants. It also has a good amount of vitamin C, potassium and calcium. As it is rich in fiber (3.2 g per 100 g), it must be cooked well, especially if you have fragile intestines. It is a source of vegetable protein more important than most vegetables since they provide 3.4 g per 100 g.
5/ Artichoke (3.2 g of protein per 100 g)
It is the artichoke which is in 5th position with 3.3 g of protein per 100 g. Appreciated both for its leaves and for its heart with a refined taste, it is a source of fibre, antioxidants and vitamins. With 47 calories per 100 g of cooked artichoke, continue to savor it as it is, coated with a vinaigrette sauce or include it in several of your recipes such as a risotto, a plate of pasta, a mixed salad, a gratin or puff slippers. It is most often eaten as an appetizer, but it is also tasty incorporated into savory dishes.
6/ Broccoli (3g of protein per 100 g)
Some find that it has a somewhat peculiar shape and taste, yet broccoli also has many benefits. With 37 calories per 100g (cooked), broccoli is one of the most vitamin-rich green vegetables. Vitamins A, B, C and E, it is also packed with antioxidants and trace elements. Its protein content? 3g per 100g. To appreciate it more, cut it into florets and sauté it in a wok with strips of beef, hemp or soy seeds, sesame oil and a dash of soy sauce. It is succulent!
7/ Mushrooms ( 3 g per 100 g)
Even if they are not quite vegetables, mushrooms can be placed in this classification. We take advantage of autumn to eat it. Regardless of the variety, they are very low in calories and packed with several health-boosting nutrients. Vitamins B and D, iron, zinc, phosphorus, selenium… Choose the ones you prefer and include them in your risottos, your pasta dishes, your pies, your soups or your seasonal gratins.
8/ Watercress (3 g per 100 g)
This “false vegetable” plant, which is most often cooked in soup , also has many health benefits. It improves immune defenses, facilitates digestion, improves eye health… In addition, it is a good source of bioavailable calcium. With 23 calories per 100 g boiled, yes watercress is all good!
8/ Watercress (2.3 g per 100 g)
This “false vegetable” plant, which is most often cooked in soup or soup, also has many health benefits. It improves immune defenses, facilitates digestion, improves eye health… In addition, it is a good source of bioavailable calcium. With 23 calories per 100 g boiled, yes watercress is all good!
9/ Lamb’s lettuce (2g per 100 g)
The best season to eat lamb’s lettuce is winter. That’s pretty good because it is rich in vitamin C which is sorely lacking. It is also a very good source of iron and vitamin B9. It also has antioxidant properties to fight against free radicals and, you wouldn’t believe it, omega 3. No less than 240 mg per 100 g. Finally, it only provides 11 kcal per 100 g… It would therefore be a shame to deprive yourself of it.
10/ Squash (1.1g per 100 g)
But what does squash do in this ranking? Indeed, it is very low in protein. At least, it does not contain more than other vegetables… However, even if you sometimes have to be wary of squash, its seeds have 19 g of protein per 100 g. They are therefore an excellent source of vegetable protein. They are also rich in essential fatty acids. You now understand that we could not let you miss this info! In cakes, salads, but also cottage cheese, pumpkin seeds are a good asset to add a small dose of protein to your preparations.