Say YES to Plant-Based Protein: 6 Protein-Packed Vegetables You Need in Your Diet

2-3 grams of protein per cup.

Vitamins:

Rich in B-vitamins, including riboflavin (B2), niacin (B3), pantothenic acid (B5), and biotin (B7).

Other Nutritional Benefits:

• Brain Health: Antioxidants and compounds like ergothioneine contribute to overall brain health.
• Heart Health: Fiber, potassium, and antioxidants support cardiovascular health.
• Immune System: Presence of selenium and beta-glucans supports a healthy immune system.
• Skin and Hair: B-vitamins and antioxidants maintain healthy skin and hair.

Recipe: Spicy Mushroom Masala

• Ingredients: 250g button mushrooms, 1 large onion, 2 tomatoes, 2 tablespoons oil, 1 teaspoon cumin seeds, 1 tablespoon ginger-garlic paste, 1 green chili, 1 teaspoon coriander powder, 1/2 teaspoon turmeric powder, 1/2 teaspoon red chili powder, 1 teaspoon garam masala, Salt, Fresh coriander leaves.
• Instructions:
  1. Heat oil, add cumin seeds, onions, and sauté.
  2. Add ginger-garlic paste, green chili, tomato puree, and cook until the oil separates.
  3. Add spices, mushrooms, simmer until cooked.
  4. Sprinkle garam masala, garnish, and serve.

6 grams of protein per cup of cooked spinach.

Vitamins:

Rich in vitamins A, C, and K.

Other Nutritional Benefits:

• Eye Health: Vitamin A and lutein maintain healthy vision.
• Bone Health: Vitamin K supports bone health.
• Digestive Health: High fiber promotes regular bowel movements.
• Cardiovascular Health: Potassium, magnesium, and antioxidants maintain healthy blood pressure.

Recipe: Palak Paneer – Indian Spinach and Cottage Cheese Curry

• Ingredients: 2 cups fresh spinach leaves, 200g paneer, 1 large onion, 2 tomatoes, 2 tablespoons oil, 1 teaspoon cumin seeds, 1 tablespoon ginger-garlic paste, 1 green chili, 1 teaspoon turmeric powder, 1 teaspoon cumin powder, 1 teaspoon coriander powder, 1/2 teaspoon red chili powder, Salt, 1/2 cup heavy cream, Fresh coriander leaves.
• Instructions:
  1. Blanch spinach, blend into a puree.
  2. Sauté cumin seeds, onions, add ginger-garlic paste, green chili, tomato puree, and cook.
  3. Add spices, spinach puree, cook until thickened.
  4. Add paneer, cook, pour in cream, and serve.

Approximately 3 grams of protein per cup.

Vitamin Contents:

• Excellent source of vitamin C, K, and A.

Other Nutritional Benefits:

• Bone Health: Vitamin K aids in calcium absorption.
• Heart Health: Fiber, antioxidants, and potassium support cardiovascular health.
• Digestive Health: Fiber promotes healthy digestion.
• Anti-Inflammatory Properties: Compounds like sulforaphane have anti-inflammatory properties.

Recipe: Broccoli and Paneer Stir-Fry – Indian Style

• Ingredients: 2 cups broccoli florets, 200g paneer, 1 large onion, 1 bell pepper, 2 tablespoons oil, 1 teaspoon cumin seeds, 1 tablespoon ginger-garlic paste, 1 green chili, 1 teaspoon coriander powder, 1/2 teaspoon turmeric powder, 1/2 teaspoon red chili powder, Salt, Fresh coriander leaves.
• Instructions:
  1. Blanch broccoli, sauté cumin seeds, onions, add ginger-garlic paste, green chili, bell pepper, and spices.
  2. Add broccoli, paneer, stir-fry until tender, and garnish.

Approximately 8 grams of protein per cup.

Vitamin Contents:

Rich in vitamin K, C, and various B-vitamins.

Other Nutritional Benefits:

• Heart Health: Fiber, potassium, and antioxidants regulate blood pressure.
• Digestive Health: High fiber promotes healthy digestion.
• Blood Sugar Control: Fiber and protein stabilize blood sugar levels.
• Eye Health: Carotenoids support eye health.

Recipe: Matar Paneer – Indian Peas and Cottage Cheese Curry

• Ingredients: 1 cup green peas, 200g paneer, 1 large onion, 2 tomatoes, 2 tablespoons oil, 1 teaspoon cumin seeds, 1 tablespoon ginger-garlic paste, 1 green chili, 1 teaspoon coriander powder, 1/2 teaspoon turmeric powder, 1/2 teaspoon red chili powder, 1 teaspoon garam masala, Salt, Fresh coriander leaves.
• Instructions:
  1. Sauté cumin seeds, onions, add ginger-garlic paste, green chili, tomato puree, and cook.
  2. Add spices, green peas, paneer, cook, and garnish.

Approximately 2 grams of protein per cup.

Vitamin Contents:

Excellent source of vitamin C, various B-vitamins.

Other Nutritional Benefits:

• Heart Health: Fiber, potassium, and antioxidants regulate blood pressure.
• Bone Health: Vitamin K aids in calcium absorption.
• Digestive Health: Fiber promotes healthy digestion.
• Anti-Inflammatory Properties: Compounds with anti-inflammatory benefits.

Recipe: Gobi Masala – Indian Cauliflower Curry

• Ingredients: 1 medium-sized cauliflower, 2 large onions, 2 tomatoes, 2 tablespoons oil, 1 teaspoon cumin seeds, 1 tablespoon ginger-garlic paste, 1 green chili, 1 teaspoon coriander powder, 1/2 teaspoon turmeric powder, 1/2 teaspoon red chili powder, 1 teaspoon garam masala, Salt, Fresh coriander leaves.
• Instructions:
  1. Sauté cumin seeds, onions, add ginger-garlic paste, green chili, tomato puree, and cook.
  2. Add spices, cauliflower, cook until tender, and garnish.

1-2 grams of protein per cup.

Vitamin Contents:

Excellent source of vitamin C, A, and K.

Other Nutritional Benefits:

• Eye Health: Carotenoids support eye health.
• Heart Health: Fiber, potassium, and antioxidants regulate blood pressure.
• Skin Health: Vitamin C and antioxidants promote healthy skin.
• Digestive Health: Fiber supports regular bowel movements.

Recipe: Stuffed Bell Peppers – Bharwan Shimla Mirch

• Ingredients: 4 large bell peppers, 1 cup cooked quinoa or rice, 1 cup black beans, 1 cup corn kernels, 1 cup tomatoes, 1 cup shredded cheese, 1 teaspoon cumin powder, 1 teaspoon chili powder, Salt, Pepper, Fresh cilantro.
• Instructions:
  1. Cut tops off bell peppers, remove seeds.
  2. Mix quinoa, black beans, corn, tomatoes, cheese, spices.
  3. Stuff peppers, bake until tender, garnish, and serve.