Some vegetables do more than just add color to your plate. It’s definitely worth a closer look as it’s packed with a fair amount of protein. This list features vegetables that may surprise you with how much they include in your diet.
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Edamame
Edamame is one of the vegetables that comes up first when you want to get protein without eating meat. It is a young soybean with a firm texture and mellow flavor that goes well with any meal. Small bowls can make your lunch more filling than just plain salad and rice. It’s especially useful on busy days when you need something simple and satisfying.
Add edamame to a grain bowl, stir into fried rice, or sprinkle with a little salt. It goes great with sesame oil, garlic, chili flakes, soy sauce, etc. It’s ready-to-cook so you can store it in the freezer and heat it up whenever you need it. For anyone looking to eat more plant-based foods, this is one of the easiest places to start.
green peas
Green peas don’t always get the attention, but they contain more protein than many people realize. They are small, sweet, and easy to add to a meal without changing the overall flavor of the dish. Therefore, it is useful when you want to add a little more volume to pasta, soup, or simple side dishes. It has a soft texture, so even picky eaters and children can enjoy it with confidence.
A spoonful of peas adds a lot to a bowl of rice or a creamy potato dish. Mix well with butter, mint, onions, carrots and even eggs. Frozen peas are often the most practical option because they can be cooked in just a few minutes and retain their bright flavor. When your meal is a little bland, peas are a quiet dish that brings out the flavor.
spinach
Because spinach looks light and delicate, people often forget that it brings more than just color to the table. It has a gentle, simple taste that goes well with a wide range of dishes from breakfast to dinner. When cooked, large piles shrink quickly, so you can eat quite a lot at once. That’s part of why spinach feels like a convenient staple.
It can be stir-fried with garlic, mixed into soups, or mixed into pasta or egg dishes. While raw spinach is great in salads, you get a lot out of a small amount of cooked spinach. It pairs well with beans, cheese, mushrooms, and potatoes, making it easy to incorporate into a hearty meal. Keeping a bag in the fridge is an easy way to make your daily meals a little more filling.
artichoke
Artichokes aren’t usually the first thing that comes to mind when you think of protein, but that’s part of why it surprises people here. It has a slightly nutty flavor and hearty texture, making it more hearty than many other vegetables. Just add it to pasta, dips, or grain bowls to make your meal more filling. Both leaves and hearts add a satisfying touch to the plate.
Most people use artichoke hearts. Because artichoke hearts are easy to prepare and cook. You can mix it into casseroles, roast it in olive oil, or add it to salads for a little more texture. It pairs particularly well with lemon, herbs, parmesan and garlic. If you want a vegetable that’s a little more special without being too complicated, artichokes are a great choice.
sweet corn
Sweet corn is often grouped together with summer dishes and side dishes, but it does more than just fill up space on your plate. With its natural sweetness and juicy texture, it’s a comforting yet lively way to liven up a meal. It’s heartier than many people expect, so it helps make a quick lunch or dinner more filling. This is especially true when paired with beans, rice, and grilled vegetables.
Corn can be used in soups, tacos, salads, fritters, and pasta dishes without much effort. While fresh corn is delicious this time of year, frozen corn is also very convenient and easy to keep on hand. Add a handful to your scrambled eggs or grain bowl for texture and a little staying power. This is one of those familiar ingredients, but it’s more important than people give it credit for.
asparagus
Asparagus has a fresh taste and a soft texture, making it feel a little lighter than it actually is. It may seem like a simple side dish, but it can add more volume to your meal than you might think. When cooked properly, it retains its crunchiness and gives the dish a pleasant texture. This balance of lightness and heartiness is part of what makes it so great for a weeknight meal.
Roasted asparagus is easy, but equally delicious sautéed or added to pasta or omelets. It goes well with lemon, butter, garlic, and parmesan cheese, so you can enjoy it without much effort. You can also cut it into small pieces and add it to soup or rice. As spring vegetables start to become available, asparagus is one of the most convenient vegetables to take home.
Brussels sprouts
Brussels sprouts have come a long way from their previous reputation. Cooking until crispy on the edges and tender in the middle provides a hearty and satisfying feeling that many vegetables don’t provide. It also goes well with richly flavored meals, making it a good base for more hearty dishes. That’s part of the reason they tend to surprise people.
Roasting is one of the best cooking methods because it brings out the natural sweetness. It tastes great with olive oil, balsamic glaze, bacon, mustard, or a little honey. If you want something with more crunch, you can also use shaved Brussels sprouts in salads and coleslaw. Once you find a cooking method you like, it usually becomes a regular part of your dinner rotation.
mushroom
Although mushrooms are still considered vegetables in many people’s cooking, they have a meaty, rich flavor. The deep flavor helps enrich the taste of your meal. This may be one reason why people think they’re consuming more protein than they actually are. Still, it’s a pretty good vegetable, especially if you eat a lot of it. Since it is boiled down, it is easy to use a lot at once.
It’s great for almost everything, from pasta and soups to stir-fries and breakfast scrambles. Cremini, portobello, and white mushrooms each have slightly different textures, so choose the one that best suits your dish. Mushrooms taste even better when they’re well browned, so a hot skillet and a little patience go a long way. Add garlic, onions, herbs, and butter and it’s part of a meal everyone will come back to.
potato
Potatoes are usually talked about as a carbohydrate rather than a protein, so a list like this can catch people off guard. Many people are already satisfied with it because it is hearty, easy to prepare and affordable. Although the amount of protein is not very high, it is still higher than many people would expect from such a familiar food. Potatoes are often eaten in large quantities, so the amount can increase.
Baked potatoes, roasted cubes, mashed potatoes, and skillet potatoes all bring something different to the table. It pairs well with eggs, beans, vegetables, cheese and yogurt, making it easy to turn into a filling meal. Leaving the skin on adds texture and makes the potatoes more earthy and satisfying. If you want dinner to be cheap, comforting, and filling, nothing beats potatoes.
kale
Kale has a stronger flavor than spinach, which is one reason why some people love it and others avoid it. Still, it’s a very useful vegetable when you need a leafy green that goes well with your dishes. They retain their texture better than soft vegetables, so they can make soups, pastas, and grain bowls more hearty. The firm texture gives it a flavor that is more than just a decoration.
Kale can be sautéed with garlic, roasted and made into chips, or even massaged into salads if you want it to be more tender. It pairs especially well with white beans, sausage, sweet potatoes, and lemon. It keeps better in the refrigerator than many vegetables, making it practical for those who don’t cook everything right away. A bunch of kale can span several meals without too much trouble.
broccoli
Broccoli is so common that people sometimes forget how useful it actually is. It has a mild flavor, a satisfying bite, and just enough body to make the meal feel balanced rather than thin. Between the florets and the stems, there are many things you can use if you prepare them. That makes broccoli one of the easiest vegetables to compose your meals.
It can be baked, steamed, stir-fried, or mixed into pasta or rice dishes. Broccoli lends itself to so many flavors that you’ll rarely find it difficult to use. Cheese, garlic, lemon, chili flakes, sesame oil, soy sauce, etc. go well together. It continues to be one of the best everyday vegetables available in stores all year round.
collard greens
Collard greens have a deeper, earthier flavor than many other leafy vegetables, which gives them a lot of character. Because the leaves are firm, they are suitable for long-term cooking and for adding strong flavors. Because they have a long shelf life, side dishes are much more filling than a light bowl of soft vegetables. Some of the content in this addition is worth checking out.
Many people slow-simmer collards with broth, onions, garlic, and smoked meat, but there are easier ways to make them. It can also be thinly sliced and sautéed, or added to soups and bean dishes. Add a splash of vinegar at the end to balance out the rich flavor. When cooked well, collard greens are comforting, simple, and far more satisfying than people expect.
lima beans
Lima beans are one of those vegetables that tends to divide people’s opinions because they were undercooked at some point. But when tender and well-seasoned, it has a creamy texture that feels much richer than many other vegetables. They’re also a strong option if you’re looking to get more protein from plant-based foods. That gives them much more value than their reputation suggests.
It pairs well with soups, stews, succotash, and simple skillet dishes with onions and herbs. Butter, garlic, tomatoes, and corn all go well with lima beans, so there are many easy ways to make them delicious. If you don’t want to start with dried beans, both canned and frozen versions are convenient. Once they become part of a well-made dish, people often view them in a completely different light.
green beans
Green beans are often overlooked in conversations about protein because of their light, crunchy texture. Still, it provides more than many people imagine, especially when it’s part of a vegetable-heavy diet. Fresh snaps add texture to a dish, and that alone can make food more satisfying. It’s easy to prepare and approachable, so you can incorporate it into your daily diet without much planning.
You can also steam, roast, sauté, or slow cook with onions and stock. Almonds, garlic, butter, bacon, and lemon bring out different flavors. Fresh green beans are best when they’re in season, but frozen green beans are great for quick dinners. It may not be flashy, but it’s reliable and useful beyond its reputation.
beet green
Beet greens are often thrown away, which is a shame because they are completely edible and incredibly useful. The taste is like a mix of spinach and Swiss chard, with a bit of an earthy aroma similar to the beets themselves. It’s cooked just like any other leafy vegetable, so it’s easy to incorporate into your diet without any special effort. They allow you to expand your purchases and reduce waste.
A simple stir-fry with olive oil and garlic is one of the easiest ways to prepare it. It also works well in soups, grain bowls, and bean dishes where soft leafy greens go well. The stems can also be chopped and cooked, but they will take a little longer than the leaves. Although some of the vegetables that many people ignore, beet vegetables bring a significant amount to the table.
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