20 High-Protein Vegetables yekuwedzera pakudya kwako

Mazita Akanakisa Evana

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Pop quiz: Protein is A) yakakosha macronutrient iyo muviri wako inoda kuvaka nekugadzirisa tsandanyama, uye kuburitsa mahomoni nema enzymes anoramba uchishanda; B) inowanikwa mupizi, chibage uye asparagus; kana C) zvese A uye B.

Dai waiziva kuti mhinduro ndiC, makorokoto, nekuti zvinobuda mapuroteni hachisi chinhu chaunogona kuwana kubva pakudya nyama, hove dzegungwa, nyemba, tofu , yogati, chizi, nzungu uye mazai . Nepo avo vari iyo yakanakisa chikafu masosi, mapuroteni anowanikwawo mune zvidiki mu michero nemiriwo.

Maererano ne National Academy of Medicine , vanhu vakuru vanofanira kuvavarira kuita shoma zuva nezuva 0,8 magiramu eprotein pakirogiramu yehuremu hwemuviri, kana anenge magiramu manomwe pamakirogiramu makumi maviri ega ega. Hafu-kapu yekubika chero yemuriwo wakapihwa inowanzopa isingasviki gumi magiramu eprotein, saka chokwadi, iwe unofanirwa kudya pondo dze broccoli kuzadzisa zvaunoda zuva nezuva pasina imwezve mapuroteni. Mabhenefiti chaiwo ekudya kudya kwemuriwo-akapfuma ndiwo mamwe mavhitamini uye zvinovaka muviri izvo boka rekudya rinopa, pamwe nekuzadza fiber uye simba-rinotsigira carbs. Uye kana iwe ukabatanidza dhesi yako yezuva nezuva yemiriwo nechimwe chikafu chine mapuroteni, iwe uri chaizvo kubika negasi.

Pano, makumi maviri emiriwo ane mapuroteni* ekuwedzera pakudya kwako (pamwe nemazano ekubika kuti akurudzire).

_{* Yese data rekudya rakatorwa kubva ku USDA .}

RELATED: 30 High-Protein Kudya Kusiri Kubhowa Steak uye Mbatata

1. Edamame

Total protein: 9 gramu per ½ mukombe, yakabikwa

Nekuda kwekunyanya kuruma, edamame-yakabikwa soya beans-pack punch yeprotein, pamwe nefiber, calcium, folate, iron uye vhitamini C. Edzai zvakagochwa, zvakabikwa uye zvakarungwa kana kuti zvakanatswa mudipu.

Zviedze:

• Yakagochwa Edamame
• Edamame Hummus
• Easy Edamame Kupararira

2. Nyemba

Total protein: 8 magiramu per ½ mukombe, yakabikwa

Nyemba akakwira zvakanyanya mufiber, potasium, folate, iron uye, yep, mapuroteni, saka anogadzira nyama yakanaka inotsiva vanodya miriwo nemavegan. Uyezve, ivo vakasiyana-siyana zvakakwana kuti vaende mune casseroles, soups uye salads zvakafanana.

Zviedze:

• Creamy Vegan Lentil uye Yakakangwa Vegetable Bika
• Radicchio, Lentil uye Apple Salad ine Vegan Cashew Kupfeka
• Easy One-Pot Lentil Kielbasa Soup
• Lemon-Tahini Salad pamwe Lentils, Beets uye makerotsi
• Cauliflower Rice Bowl ine Curried Lentils, Carrots uye Yoghurt

3. Black Beans

Total protein: 8 magiramu per ½ mukombe, yakabikwa

Pasinei nokuti unosarudza akaomeswa kana makedheni bhinzi nhema , iwe uchawana kuenzana kweprotein, carbs uye fiber inoita kuti izadze uye inovaka muviri. Ivo zvakare vakapfuma mu calcium, magnesium, manganese, mhangura uye zinc. Tinovada mune chili, tacos uye kunyange hummus.

Zviedze:

• Sweet Potato Chili neTurkey neBlack Beans
• Avocado uye Black Bean Pasta Salad
• Black Bean Hummus
• Mbatatisi Inotapira uye Black Bean Tacos ine Blue Cheese Crema
• Kurumidza uye Nyore Spicy Coconut Black Bean Soup

4. Cannellini Beans

Yese mapuroteni: 8 magiramu pa & frac12; mukombe, yakabikwa

Iyo cannellini bhinzi inoshandiswa zvakasiyana-siyana (dzimwe nguva inonzi bhinzi chena) inozvikudza matani efiber, pamwe nemhangura, folate uye iron uye inodzivirira moyo inodzivirira antioxidants. Iwo ane cream, pasi uye anoenda zvakanaka mumasaladhi ane squash kana tomato-based soups uye stews.

Zviedze:

• Yakakangwa Squash Salad neWhite Beans, Breadcrumbs uye Preserved Lemon
• Braised Cannellini Beans ine Prosciutto uye Herbs
• White Beans neRosemary uye Caramelized Hanyanisi
• Tomato neWhite Bean Stew paToast

5. Chickpeas

Total protein: 7 gramu per ½ mukombe, yakabikwa

Chickpeas vanozivikanwa nokuda kwechikonzero: Pamusoro peprotein, ivo vakazara nefolate, iron, phosphorus uye digestion-regulating fiber. Vashumire mukisiki yakasvibirira, yakasvibiswa pamusoro pesaladhi kana kuchinjwa kuva veggie burger.

Zviedze:

• Chickpea uye Vegetable Coconut Curry
• Kale Salad neCrispy Chickpeas
• Julia Turshen's Stewed Chickpeas nePeppers uye Zucchini
• Yakabikwa Feta neGarlicky Kale uye Chickpeas
• Chickpea Burgers
• Yakapwanyika Chickpea Salad Sandwich

6. Pinto Beans

Total protein: 7 gramu per ½ mukombe, yakabikwa

Evhu, nutty pinto bhinzi dzine inoshamisa makumi maviri muzana yezvinokurudzirwa zuva nezuva kukosha kwesimbi pamukombe, pamwe ne28 muzana yeRDV yevhitamini B1, iyo inobatsira muviri wako kushandura chikafu kuita simba. Edzai ivo mupunga yekare nebhinzi kana pozole yeMexico.

Zviedze:

• Homestyle Rice neBeans
• green pozole

7. Lima Beans

Total protein: 5 magiramu per ½ mukombe, yakabikwa

Mukuwedzera kune iyo mapuroteni ose, imwe kapu yebhinzi ye lima ine magiramu mapfumbamwe efiber, pamwe nehuwandu hwesimbi uye potassium. Iwo isarudzo yekare ye succotash, asi zvakare vhenekera ivo pachavo.

Zviedze:

• Lima Bean Butternut Sucotash
• Southern Butter Beans
• Southern Succotash ine Okra, Chibage uye Tomato

8. Green Peas

Total protein: 4 gramu per ½ mukombe, yakabikwa

Pizi diki diki dzinopa mapuroteni akakomba, uye dzakapfuma muvhitamini A, B1, C uye K. Uyezve, dzinonaka nechero chinhu kubva mugungwa kusvika chizi nehuku.

Zviedze:

• Seared Scallops neGreen Peas, Mint uye Shallots
• Spring Pea Soup neMint
• Kaviri Pea, Prosciutto uye Burrata Platter
• Asparagus, pea uye Ricotta Tarts
• Shuwa Snap Pea Salad neChèvre Ranch
• Huku uye Snap Pea Gadzira-Fry

9. Mbeu dzeSoya

Total protein: 5 magiramu per ½ mukombe, mbishi

Kana iwe waifunga kuti zvinomera pasangweji yako zvaingove zvakashongedzwa, funga zvakare. Izvo zvine mapuroteni akawanda, mavhitamini eB akaita se niacin, riboflavin, thiamin uye folate, pamwe chete nevhitamini A, C uye K. Edzai sechinhu chinopisa pasobho kana ndiro yevheji.

Zviedze:

• Bibimbap Bowls
• 15-Maminitsi ekubiridzira Pad Thai
• Vegan Slow-Cooker Detox Coconut Soup
• Instant Pot Vegan Pho

10. Howa

Total protein: 3 magiramu per ½ mukombe, yakabikwa

Howa ishoma-cal, yakakwira-fiber sosi kwete mapuroteni chete, asiwo vhitamini D, immune-boosting zinc uye potassium, inogona kuderedza BP. Vashandise sechinhu chinonaka chinotsiva nyama mupasita kana se kuwedzera pa pizza .

Zviedze:

• 20-Maminitsi Mushroom Stroganoff
• Vegetable Wellington ine Howa uye Sipinachi
• Portobello Mushrooms Akazadzwa neBarley Risotto
• Easy Skillet Linguine ine Hwamanda Mushroom 'Scallops'

11. Sipinachi

Total protein: 6 gramu pa 1 kapu, yakabikwa

Mukombe wemukombe, sipinachi yakaderera zvakanyanya mumakoriyori asi yakakwira muprotein uye mamwe mavhitamini akakosha nemaminerari, senge mavhitaminzi A, C uye K, folate, iron, magnesium, calcium uye potassium. Inoshanda zvakasiyana-siyana kubhoti uye inoita inonaka yekuwedzera kune pastas, smoothies uye saladi, kana kushumirwa pachayo.

Zviedze:

• Kokonati Yakagadzirwa Sipinachi
• Sipinachi uye Matatu-Cheese Akazadzwa Shells
• Balsamic Brown Butter Tortellini neSipinachi uye Hazelnuts
• Ina Garten Yakabikwa Sipinachi uye Zucchini

12. Artichokes

Total protein: 5 magiramu pa 1 kapu, yakabikwa

Artichokes izere nezvakakosha zvinovaka muviri senge iron, potassium uye mavhitaminzi A uye C, uyezve vanozvikudza kuti zvinogutsa musanganiswa weprotein nefiber. Vashandure kuti ive yakaremesa dhipi kana vaedze papizza kana pasta kana seanofadza. (Psst: Heino nzira yekubika imwe kana usati wambozviita.)

Zviedze:

• Yakakangwa Artichokes neGarlic Aioli yeDipping
• Mbudzi Cheese Pasta neSipinachi uye Artichokes
• Sipinachi Artichoke Squares
• Yakagochwa Flatbread Pizza neArtichoke, Ricotta uye Lemon

13. Broccoli

Total protein: 5 magiramu pa 1 kapu, yakabikwa

Kunze kwekuva sosi yakanaka yemapuroteni, broccoli ine fiber, iron, calcium, selenium uye B mavitamini. Inonaka yakagochwa kana yakabikwa neinodarika munyu uye mhiripiri, kana kutoshandurwa kuita yakaderera-carb pizza crust chinotsiva.

Zviedze:

• Spicy Broccoli Sauté
• Pan-Roasted Broccoli 'Steaks' neGarlic-Sesame Vinaigrette
• Charred Broccoli with Sriracha Almond Butter Sauce
• Broccoli Margherita Pizza

14. Brussels Inomera

Total protein: 5 magiramu pa 1 kapu, yakabikwa

Imwe kapu yakabikwa Brussels inomera rine a wako yevhitamini-150 muzana yezvakakurudzirwa kudya kwevhitamini C uye 250 muzana yevhitamini K-pamwe nefiber, protein uye anti-inflammatory compounds. Zvingave zvakakangwa, zvakabikwa, zvakasvibiswa neParm kana zvakaputirwa mubhekoni, vanoita zvinonaka (uye zvine utano) kuwedzera kune chero kudya.

Zviedze:

• Cacio uye Pepe Brussels Inomera
• Brussels Inomera Skillet neCrispy Pancetta-Garlic Breadcrumbs
• Crispy Parmesan Brussels Inomera Inoruma
• Dorie Greenspan's Maple Syrup uye Mustard Brussels Inomera
• Spicy Yakakangwa Brussels Inomera
• Brussels Inomera Sliders
• Crispy Bacon-Yakaputirwa Brussels Inomera
• Brussels Inomera Latkes

15. Asparagus

Total protein: 4 gramu pa 1 kapu, yakabikwa

Izvi spring favourite inogona kuzivikanwa nekuita pee yako kunhuhwirira kunhuhwirira, asi ramba uchidya: Iyo yakazara nevhitamini A, C, E, K, uye B6, pamwe nefolate, iron, mhangura, calcium uye fiber mukuwedzera kune yakakwira mapuroteni. Unoda nzira itsva yekugadzirira? Ikande musaladhi nemichero yakawanda yematombo.

Zviedze:

• One-Pan Mazai ane Asparagus uye Tomato
• Asparagus Caesar Salad
• Asparagus Flatbread
• 20-Minute Burrata Salad ine Stone Fruit uye Asparagus

16. Chibage chinotapira

Total protein: 4 gramu pa 1 kapu, yakabikwa

Zvinotapira, zvinyoro chibage pamuguri izere neprotein nefiber, pamwe neakakosha mavhitamini B nemamineral senge zinc, magnesium uye iron, saka mari kana yasvika. mumwaka . Tinozvifarira senyeredzi musaladhi kana kusanganiswa muto muto.

Zviedze:

• Spicy Corn Carbonara
• Chibage uye Tomato Salad neFeta uye Lime
• Easy 5-Ingredient Chibage Soup
• Corn Fritter Caprese nePeaches uye Tomato

17. Mbatata Tsvuku

Total protein: 4 gramu pa 1 mbatatisi yepakati, yakabikwa

Zvose mbatatisi mapuroteni akavanzika emagetsi, asi mbatatisi dzvuku zvine zvakawanda zvefiber, iron uye potasium muganda ravo. Kunze kwembatatisi saladhi, edzai pamwe chete ne steak kana kubikwa mumachipisi epamba.

Zviedze:

• Skillet Steak neAsparagus uye Mbatata
• Yakaiswa Baked Potato 'Chips'
• Domino Mbatata
• Patatas Bravas neSaffron Aioli

18. Mupunga Wemusango

Total protein: 3 magiramu pa 1 kapu, yakabikwa

Sezvo mupunga wemusango uchibva muuswa, zvine unyanzvi unokosha semuriwo—mupunga une mapuroteni. Iyo zvakare yakapfuma mu fiber, manganese, phosphorus, magnesium uye zinc. Kohwa mabhenefiti ayo mune sopu ine cream kana inozorodza Buddha ndiro.

Zviedze:

• Slow-Cooker Creamy Chicken uye Wild Rice Soup
• Buddha Bowl neKale, Avocado, Orange uye Wild Rice

19. Avocado

Total protein: 3 magiramu pa 1 kapu, yakachekwa

Zvinoshamisa, creamy avocado ine huwandu hwakanaka hweprotein pakushumira. Kana iwe uchida chimwe chikonzero chekuchera pasi paavo toast, inewo huwandu hwakanaka hwefiber, vhitamini E, folate, potasium uye B mavhitaminzi. Sveverera muchokoreti dhizeti kuti uwedzere kudya kunovaka muviri uye kurota kwemavara, kana kuisanganisa kuita dipu kana sosi yepasta.

Zviedze:

• Spaghetti ine Avocado Pasta Muto
• Spicy Avocado Hummus
• Akabikwa Mazai muAvocado
• Avocado Rice
• Avocado Tahini Dip
• Avocado Chocolate Mousse

20. Mbatatisi

Total protein: 2 magiramu per 1 yepakati sweet potato, yakabikwa

Izvi midzi miriwo kune yakawanda sosi ye beta-carotene uye vhitamini A mukuwedzera kune avo mapuroteni uye fiber. Ivo zvakare vakapfuma mu magnesium (iyo vamwe zvidzidzo varatidza vanogona kubatsira nazvo kufunganya ), uye zvinonaka kana zvakagochwa uye zvakaiswa mu taco kana kudyiwa zvega.

Zviedze:

• Yakakangwa Mbatata ine Sriracha neLime
• Yakabikwa Sweet Potato Fries
• Mbatatisi Dzakagochwa muOvheni neCrispy Chickpeas uye Yogurt Sauce
• Spicy Sweet Potato Tacos

RELATED: 36 High-Protein Vegetarian Kudya Izvo Zvisingakusiye Uine Nzara

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