With so many people making the switch to a vegetarian lifestyle, there is concern that vegetarians don’t get enough protein in their meals. What many don’t realize is that plant-based foods can meet the recommended protein requirements just as much as meat, poultry, and other protein sources can, without having to take a dietary supplement. Remember that a supplement is intended to supplement your diet, not serve as a replacement for food.
Here are seven great-tasting vegetables that contain enough protein to help meet your daily requirements:
(1/2 cup = 8.9 gm of protein)
Lentils are free of fat, sodium, and cholesterol; high in dietary fiber and folate; and a good source of potassium.
Green peas (frozen, boiled)
(1/2 cup = 4.1 gm of protein)
Green peas are free of fat, cholesterol, and sodium; and a great source of vitamins C and A, folate, and dietary fiber.
Portabella mushrooms (grilled)
(1 cup = 4 gm)
Mushrooms are free of fat and cholesterol, low in sodium and calories, and high in riboflavin.
(1 cup = 3.7 gm)
Broccoli is free of saturated fat and cholesterol, high in vitamin C and folate, and a good source of dietary fiber and potassium.
(.5 cup = 2.7 gm)
Spinach is free of fat and cholesterol; low in calories; high in dietary fiber, vitamins A and C, iron, folate; and a good source of magnesium.
Edamame (green soybeans)
(10 pods = 2.6 gm)
Edamame is free of cholesterol and saturate fat; a good source of vitamin A, calcium, and iron; and low in sodium.
(1/2 cup = 2.2 gm)
Asparagus is free of fat, sodium, and cholesterol; low in calories; a good source of vitamins C and A; and high in folate.
Keep in mind that the way these vegetables are prepared (such as deep-frying them or using a high amount of butter sauce) can make them not so healthy.
Farmers markets are a great place to buy these veggies, especially if you’re looking to buy fresh and organic. But when you shop at a farmers market, have you ever found some vendors that you really like, and by the time you got home, forgotten who those vendors were? This can be very frustrating, especially the next time you go to the farmers market and want to buy from that vendor again. Or maybe you’ve forgotten where at the farmers market your favorite vendors are located?
My Farmers Market Shopping List can help solve these frustrations for you. Use it to keep track of your favorite farmers market locations (including their location, days, and times), and your favorite vendors at each farmers market. Plus, you can specify if your favorite vendors sell certified organic and/or non-GMO food, and your favorite items that these vendors carry. Of course, there are places to make your own notes as well.