High-protein diets are a popular way to lose weight and control diabetes. However, animal protein does not typically provide the range of vitamins the human body needs, according to the MayoClinic.com. Keep your protein levels up while adding some vital nutrients by eating high-protein vegetables. Many of these vegetables are also a good source of fiber, another important nutrient.
Broccoli
At 4g of protein per cup, broccoli offers one of the highest protein amounts of any green vegetable, according to the Vegetarian Resource Group. The U.S. Department of Agriculture lists boiled broccoli with 2g protein per cup. It's also a good source of vitamin A, vitamin C and minerals including potassium and phosphorus. To preserve broccoli's protein content and its many vitamins and minerals, steam fresh broccoli and serve it without salt, or enjoy broccoli raw.
Spinach and Kale
One cup of spinach boasts about 5g of protein, according to the Vegetarian Resource Group. You can enjoy spinach raw in salads, where it offers not only protein but nutrients like folate, vitamin A, and fiber. Kale, a dark green leafy vegetable related to spinach, offers 2.21g of protein per cup according to the U.S. Department of Agriculture and is high in vitamin K, which is necessary for circulatory system health. These two vegetables offer more protein than lettuce and bring a fresh taste to ordinary salads.
Beans
Beans of all types provide excellent sources of vegetable protein, along with fiber and essential B vitamins, according to the MayoClinic.com. For instance, 1 cup of cooked soybeans offers 28.63g of protein, while 1 cup of tofu, a soy-based product, offers 10.6g of protein, according to the Vegetarian Resource Group. Peanuts (which are in the legume, or bean, family) also offer protein: a cup of raw peanuts contains 37.67 grams of protein. Beans are a simple way to add more vegetables to your high-protein diet.
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