Vegetables With Protein: The Best 6 and How to Eat Them

Vegetables are often known for their vitamins, minerals, fibre and antioxidants. But do you know, some vegetables are also rich sources of plant-based protein? If you are wondering which vegetables have high protein? This blog is just right for you.

For those kids who follow a vegetarian or vegan diet, high protein vegetables can add extra benefits. These vegetables are low in saturated fats and cholesterol promoting overall wellbeing as well. In this blog, let’s explore high protein vegetables in India and the best way to benefit from their protein content.

Why Add High Protein Vegetables to Your Diet?

Incorporating high protein vegetables for kids into their meals is a smart way to add protein in a diet without solely relying on animal-based sources. This becomes beneficial for vegetarians, vegans and those kids who don’t like animal-based foods.

These vegetables are packed with plant-based protein, providing essential amino acids as well as other vital nutrition to kids. They also contain essential vitamins, minerals and dietary fibre, creating a perfect balanced diet which supports growth and development.

The Ultimate High Protein Vegetables List

Here are 6 best high protein vegetables you can include in your child’s diet:

1. Peas

• Protein Content: 5.4g per 100g
• Rich in vitamins A, K, C and fibre. Parents can serve peas in curries, pulao, cutlets and stuffed parathas.

2. Edamame

• Protein Content: 11.5g per 100g
• Nutritional Benefits: It is a complete protein source with all essential amino acids. Edamame is young soybeans which can be served as salads or in stir-fries.

3. Lima Beans

• Protein Content: 7.8g per 100g
• Nutritional Benefits: Rich in iron, potassium and calcium. They can be served to kids as boiled or stir fried. They can also be added to curries and pulao.

4. Brussels Sprouts

• Protein Content: 3.4g per 100g
• Nutritional Benefits: Contains vitamin C and folate. It can be served as a spicy curry with chapati.

5. Sweet Corn

• Protein Content: 3.2g per 100g
• Nutritional Benefits: Contains iron, vitamins B6 and C along with magnesium. Can be served as boiled or can be added to salads and curries.

6. Mushrooms

• Protein Content: 3.1g per 100g
• Nutritional Benefits: It contains B vitamins and selenium. Add mushrooms to pasta, pizza, or sauté them for a quick and protein-rich side dish.

For kids in India, many of these high protein vegetables in India are readily available and easy to prepare and add to an Indian diet.

Delicious Ways to Add Protein Vegetables to Your Plate

All the high protein vegetables for kids can be easily incorporated in the Indian diet without any major changes. Some of the ways to add these vegetables in the daily diet are:

1. Soups and Stews: Add these vegetables to comforting soups especially during winter seasons.
2. Stir-Fries: Toss edamame, lima beans, and mushrooms into a quick stir-fry.
3. Indian Curries: Use peas, brussels sprouts and sweet corn in dals and curries.
4. Snacks: Roast Brussels sprouts or sweet corn for a protein-rich snack.

How Do High Protein Vegetables Compare to Other Sources?

High protein vegetables for kids may contain less protein when compared with animal based and fortified sources. However, they can be paired with foods like pulses and dairy to make high protein meals. High protein vegetables also offer their own unique benefits:

• Low Calories: High protein vegetable diets are low in calories when compared with animal-based sources which can help kids maintain healthy weight.
• Fibre Content: Plant based sources offer rich fibre which aid digestion, bowel movement and promotes satiety.

Get the Most Out of Your High Protein Vegetables

To maximise the benefits of high protein vegetables, follow these tips:

1. Combine with Whole Grains: Plant based proteins are incomplete sources of protein. Pair them with whole grains to receive all essential amino acids.

2. Cook Smartly: Some vegetables release more nutrients when cooked. Therefore, learn how to prepare vegetables-based dishes to receive the best nutrition.

3. Healthy Snacking: If your child is in a mood for snacks, offer them vegetable salads, roasted beans or sweet corn.

4. Mix with Nutritional Drinks: Along with a rich plant-based protein diet, offer kids nutritional drinks like Complan to add more protein to their diet.

Conclusion

High protein vegetables are a surprising yet good source of plant-based protein, especially for vegetarians, vegans, and parents concerned about their child’s growth. By incorporating vegetables like peas, corn and mushroom into your meals, you can support your child’s overall health and well-being. For kids, pairing these high protein vegetables with Complan can create a complete and balanced diet that supports 2x faster growth, memory, and immunity. This is because Complan contains 63% more protein along with 34 vital nutrients that growing children require.

Start including these protein-packed vegetables in your meals today and experience the benefits of a healthier lifestyle!