Ingredients
- Broccoli – ~5g protein per cup
- Green Peas – ~5g protein per cup
- Mushrooms – ~3g protein per cup
- Spinach – ~3g protein per cup
- Kale – ~4g protein per cup
- Cauliflower – ~3g protein per cup
- Collard Greens – ~5g protein per cup
- Edamame – ~17g protein per cup
- Artichokes – ~4.5g protein per cup
- Parsley – ~2g protein per cup
Instructions
- Incorporate broccoli by roasting with garlic and olive oil or blending into smoothies for added protein and vitamin C.
- Add green peas to curries, pasta, or mash into spreads—they’re versatile and protein-rich.
- Use mushrooms for their umami flavor in stir-fries, tacos, or pasta; cook over high heat for best texture.
- Cook spinach into eggs, smoothies, or curries—wilt before seasoning to avoid sogginess.
- Massage kale with lemon and oil for salads or sauté with garlic for a hearty green.
- Roast cauliflower at 425°F with seasoning for a satisfying protein side or smoothie booster.
- Slice collard greens thin and simmer with garlic or broth; perfect for wraps or stews.
- Steam edamame and season with garlic or chili flakes for a protein snack or salad topper.
- Use canned artichoke hearts in pasta, quinoa bowls, or roasted for briny crunch and fiber.
- Blend parsley with olive oil, garlic, and lemon for a bright sauce, or use fresh in grain bowls and salads.
Notes
Even if you’re not vegetarian or vegan, adding more protein-rich vegetables into your meals can boost satiety, flavor, and overall nutrition without relying on tofu or shakes.
- Prep Time: 10 minutes
- Cook Time: 30 minutes
- Category: Healthy Eating
- Method: Various Methods
- Cuisine: Plant-Based
- Diet: Vegan
Nutrition
- Serving Size: 1 vegetable portion
- Calories: 50-170
- Sugar: 2g
- Sodium: 80mg
- Fat: 3g
- Saturated Fat: 0g
- Unsaturated Fat: 2.5g
- Trans Fat: 0g
- Carbohydrates: 8g
- Fiber: 3g
- Protein: 3-17g
- Cholesterol: 0mg