When thinking of vegetables, most people usually think of broccoli, carrots, spinach, or kale. Similarly, when thinking of protein, many people automatically choose meat, chicken, milk, or fish. However, while the traditional focus tends to be on animals**, you can also rely on plenty of high-protein vegetables to reach your body's protein goals, which are designed to help you build muscle, repair tissues, and produce enzymes and hormones, according to a study published in the Journal of Sports Science and Medicine.
According to the USDA, vegetables are divided into five distinct subgroups based on their nutrient content and their multiple health benefits. One of these subgroups is made up of legumes, peas, and lentils, which differs from the traditional classification because they belong to both vegetable and protein foods. According to the USDA, not only do these plant-based champions meet protein needs in a similar way to meat and poultry, but they also provide a good amount of dietary fiber and other essential nutrients that are typically lacking in the American diet, which is why they are also sorted into vegetable food groups. This article delves into the unexpected world of vegetables that contain more protein than a glass of milk, revealing a range of powerful protein contributors in the vegetable kingdom.
Plant-based protein vs. milk protein.
When it comes to protein, there is a difference between plants and animals. According to a 2020 study published in Nutrition, animals such as milk, eggs, and beef** are considered complete proteins because they provide all the essential amino acids needed for body growth and development. Plant proteins, on the other hand, may lack certain amino acids and are therefore considered incomplete proteins. For example, vegetables such as beans, peas, and lentils tend to be deficient in sulfur-containing amino acids such as methionine and cysteine. But here's the thing: according to the study, you can still get all the amino acids you need from these vegetables by eating them.
In fact, vegetables like beans, peas, and lentils are excellent plant-based protein options, containing more protein per cup than the 8 grams of nutrients provided by the same amount of milk. In addition, they not only provide you with protein, but also a lot of fiber, a nutrient that is almost absent in milk. So, while milk is a great protein**, plant options are just as effective, challenging the idea that animal protein is the only way to get all the nutrients you need.
Kidney beans. 
Kidney beans are a member of the common legume family because they offer the perfect blend of versatility with health benefits. These legumes come in light red and dark red colors and contain 15 grams of protein per cup, almost twice as much as a glass of milk. However, aside from their high protein content, kidney beans have an important contribution to your health. These legumes have been reported to help lower blood cholesterol levels. In addition, the high fiber content in these legumes not only makes them allies for weight management, but also potential defenders against cancer. Finally, their low glycemic index (GI) ensures that they don't cause a sudden spike in blood sugar levels, which makes them a smart choice for diabetics or those looking to keep their blood sugar under control.
When it comes to adding kidney beans to your diet, kidney beans offer a range of possibilities. For example, they add rich texture and protein to dishes like salads and soups that otherwise lack these qualities, making them a delicious side dish to almost any meal. Incorporating kidney beans into your daily menu is as simple as mixing them with colorful vegetables, herbs, and delicious dressings to make a nutritious, satisfying salad, or pairing them with whole grains, veggies, and your favorite sauces for a nutritious bowl.
Soybean. 
Edamame is a vibrant mung bean in plant-based protein that deserves to be rewarded for its nutritional appeal. For starters, one cup of cooked edamame contains 18 grams of protein compared to one glass of milk, making it one of the most protein-rich vegetables on this list. But that's not all. According to a study published in the Journal of Exercise Science and Medicine, although edamame is a plant protein, it is considered a complete protein, which means that the quality of edamame protein is the same as that of cow's milk protein.
However, protein aside, edamame is also high in fiber, vitamins, and minerals, making it known as a wholesome addition to any diet. Finally, when it comes to health benefits, studies have linked edamame intake to a reduced risk of breast and prostate cancer. In addition, it can also reduce bone loss and menopausal symptoms while helping to control blood sugar and cholesterol. One of the biggest culinary appeals of edamame is that it blends seamlessly into a variety of dishes. You can enjoy it as a delicious snack for satisfying nutrition, add it to soups, salads, or stir-fries to increase the protein content and take on a vibrant color, or even mash it to make creamy and protein-rich alternatives to traditional spreads.
Pinto beans. 
Pinto beans provide 15 grams of protein per cup, which is twice as much protein as a glass of milk and has the highest protein content among legumes. Additionally, the health benefits of these legumes include promoting heart health, playing a role in blood sugar control, supporting proper digestion, promoting gut health, and even helping**. In addition, their health-promoting appeal is further enhanced by the presence of antioxidants, including polyphenols and flavonoids, which are cellular guards against free radical damage.
Pinto beans have a mild flavor and delicate texture, making them perfect for a variety of dishes. For example, as a study published in the Journal of Nutrition demonstrates, a classic trio featuring pinto beans, tortillas, and guacamole not only makes for a pleasant snack or appetizer, but also provides a good amount of protein**. Other ways to enjoy pinto beans daily include adding them to salads or burritos, adding them to a warm and hearty soup like this five-bean soup, or mixing them with garlic, olive oil, and spices to create a smooth and nutritious dip that's perfect for snacking.
Lentil. 
Lentils are small but delicious and known for their different colors, textures, and flavors, and it offers a wide range of options when you want to tap into your culinary creativity. For example, you can find brown lentils, which retain their firmness while cooking;Green lentils, nutty and firm in texture;Red lentils, mild and sweet in taste, soft when cooked;and black lentils (also known as beluga lentils), which resemble caviar in appearance.
However, in addition to its colorful culinary charm, lentils are a powerful ally for health. According to a review published in the International Journal of Molecular Sciences, many studies have linked lentil consumption to a reduced risk of diseases such as diabetes, obesity, cancer, and heart disease, and attribute these benefits to the bioactive compounds of legumes, especially antioxidants and fiber. In addition, lentils have also been shown to be excellent for potassium and iron**. Potassium helps lower blood pressure, while iron helps prevent anemia. When it comes to protein, they contain up to 18 grams of protein per cup, making them the second-highest protein vegetable on this list. It's worth noting that, unlike many other legumes, lentils don't need to be soaked overnight, simplifying their preparation and making them easier to incorporate into your weekly menu in the form of lentil soups, curries, salads, stews, or even lentil patties as a plant-rich alternative to traditional burgers.
White beans. 
White beans, with a delicate texture and a pleasantly earthy and nutty flavor. White beans contain quite 17 grams of protein in the same serving compared to 8 grams of protein per cup of milk in the same serving, which means that this legume variety is a special addition to a high-protein, dairy-free diet. In addition, they provide excellent fiber**, as well as essential nutrients such as copper, folate, and iron. In addition, according to the data, white beans are highly nutrient-dense and relatively low in calories, which makes them a valuable ally for those seeking to maintain a healthy weight. In fact, according to a review published in Nutrition, bioactive compounds extracted from white beans may inhibit an enzyme called -amylase, thereby limiting the digestion and absorption of carbohydrates, enhancing the beneficial effects of white beans on weight and metabolic health.
Incorporating white beans into your diet has proven to be effortless, as they have a mild taste and are a versatile ingredient in a range of recipes. From hearty stews and heart-warming soups, to tangy chili peppers and comforting casseroles, the culinary possibilities are enormous. Including white beans in your weekly food will not only elevate the taste of your meals, but also contribute to a well-rounded, protein-rich diet.
Pea. 
While often underestimated in the world of pulses, peas take center stage with their compelling health benefits and diverse culinary applications. For starters, they contain an impressive 16 grams of protein per cup, which is almost double the protein content of milk. But the micronutrient content of peas is just as impressive, and that's not the end of it. For example, their high fiber content makes it possible for them to control blood sugar levels, improve digestion and gut health, and help maintain a healthy weight. In addition, peas are rich in antioxidants, including -carotene, selenium, manganese, and zinc, which fight free radicals, which can help reduce the risk of cancer and heart disease. It is worth noting that the -carotene content not only contributes to the nutritional status of the vegetable, but also to eye health.
Peas come in a wide variety of varieties, including green, yellow, and red, and in addition to simple soups, it offers a range of flavors and applications in cooking, making it easy and enjoyable to incorporate them into your diet. For example, red and yellow peas are great for creamy curries and stuffed salads. In contrast, green pea puree makes a great side dish, and you can easily mash cooked peas and mix them with garlic, herbs, and a dash of olive oil.
Black beans. 
Known for their rich flavor, nutrient density, and meaty quality, black beans are a staple ingredient in Central American home, vegan, and vegetarian recipes, and for good reason. Black beans contain quite 15 grams of protein per cup, and in the protein department, black beans have more protein than cow's milk and are an excellent plant-based protein**. In addition, not only do they aid in protein intake, but they also have natural properties that promote heart health and blood sugar control. According to Medical News Today, black beans are low in sodium and rich in potassium, calcium, and magnesium, all of which work together to help lower blood pressure naturally. Additionally, the fiber in black beans helps lower blood cholesterol levels and reduces the risk of heart disease.
However, the fiber benefits of black beans extend to blood sugar control, with a study published in the journal Nutrition showing that pairing black beans with high glycemic index foods like white rice can alleviate spikes in blood sugar levels after a meal. Therefore, adding black beans to your diet is not only a culinary pleasure, but also a strategic move to enhance your overall health. Since black beans are so popular among plant-based dieters, there are many creative ways to add black beans to your meals, including black bean tacos or burgers as a plant-based alternative to American staples, and black bean brownies for those looking for protein-rich foods.
Chickpea. 
Chickpeas, another versatile vegetable, can be seamlessly incorporated into countless dishes. Starting with the protein content, one cup of cooked chickpeas contains a generous 14 grams of protein. But that's not all. According to the Cleveland Clinic, chickpeas are classified as a complete protein, which means they, like milk, contain all nine essential amino acids that are essential for optimal body function.
However, the health benefits of chickpeas go beyond their protein content. One of the standout features of chickpeas is their high fiber content, which not only helps with weight control but also helps relieve constipation and control blood sugar levels. Additionally, chickpeas may reduce the risk of chronic diseases such as heart disease, cancer, and type 2 diabetes, which can be attributed to the fact that chickpeas are rich in fiber, protein, and a range of essential nutrients. Due to their nutty flavor and grainy texture, chickpeas are almost culinary chameleons that seamlessly adapt to multiple creatives for enhanced flavor and nutritional quality. For example, you can add chickpeas to your main course by preparing chickpea curries, stews, or salads, roasting them into crunchy or creamy snacks, or making hummus, or even making them as sweets, like these peanut butter chickpea cookies.
Lima beans. 
Lima beans are flat, creamy, kidney-shaped beans that are a source of nutrition while bringing a delicate texture and mild flavor to the table. In addition, Lima beans are reported to be a treasure trove of nutrients in addition to their culinary appeal. Starting with the soluble fiber content, these legumes aid in the slow digestion of carbohydrates, which prevents blood sugar spikes. At the same time, their insoluble fiber acts as a prebiotic, or food for friendly bacteria in the gut, which aids in digestive health. In addition, Lima beans are rich in iron and polyunsaturated fatty acids, which play a vital role in preventing anemia and heart disease, respectively. Let's not forget about their impressive protein content, which is 15 grams per cup when boiled.
In the culinary world, lima beans prove to be versatile and can be eaten year-round, providing a convenient and nutritious addition to a variety of dishes. If you're looking for an exciting way to add lima beans to your diet, try adding cooked lima beans to your favorite stir-fry, mixing them with colorful veggies and your favorite seasonings, or swapping traditional chickpeas for lima beans the next time you make homemade hummus.
Black-eyed peas. Named for its unique appearance, black-eyed peas offer the perfect combination of delicious and nutritious for any diet. You can easily distinguish black-eyed peas from other peas and beans thanks to their creamy exterior with a small black dot in the middle (which gives them the appearance of eyes). However, they do resemble other legumes nutritionally. For example, they also have a lot of protein, 12 grams per cup, which is commendable. In addition, black-eyed peas also aid in digestive health, promoting regular bowel movements through their rich fiber content.
However, a standout feature of black-eyed peas is its unique carotene content, a nutrient that the body converts into vitamin A, which is essential for maintaining healthy vision and a radiant appearance**. It's really simple to include black-eyed peas in your diet because their nutty flavor pairs well with a range of ingredients. For example, they are a popular ingredient in soups, curries, and stews that enhance the nutrition of these comforting dishes. However, they are also popular in salads, where you can take a closer look at their unique appearance.
Broad bean. Fava beans are vibrant, green beans that are encased in pods that are not only rich in protein but also have health benefits. Starting at 13 grams of protein per cup, they contain 5 grams more protein than milk, highlighting their value in meeting dietary protein needs. In addition, they are rich in folic acid**, and one cup can meet almost half of your daily folate needs. According to the National Institutes of Health, folic acid is an important vitamin that plays a key role in DNA production. In addition, fava beans are believed to have health benefits such as improving athletic function, boosting immunity, and promoting digestive health due to their high vitamin, mineral, fiber, and antioxidant content.
In addition to its many benefits, fava beans also contribute to an overall healthy diet with a slightly sweet, earthy flavor that enhances the flavor of a variety of dishes. If you're looking for a new way to add fava beans to your diet, try roasting them into a delicious and crunchy snack or blending fava beans, spinach, and spices together to make a comforting and nutritious dish with the Hundred Families Helping Program