It's important to include healthy sources of protein in your diet each day. Protein helps your body with a number of important functions and helps you maintain muscle mass.
Edamame :
Total protein: 18.46 grams per cup
If you normally only eat edamame at your local sushi restaurant, it’s time to start enjoying it at home. It’s packed with healthy plant protein, vitamins, and minerals.
Lentils :
Total protein: 17.86 grams per cup (boiled)
which resemble tiny beans, are actually a pulse found in the legume family. But you won’t find a better option when it comes to an inexpensive, readily available vegetarian-friendly protein.
Bonus: Dry lentils cook up in only 15 minutes.
Pinto beans:
Total protein: 15.41 grams per cup (boiled from dried)
Pinto beans are popular in Mexican cooking. They work well in burritos, as a salad topper, in soups and chili's or just as a side. Try cooking dried pinto beans instead of using the canned type for even more health benefits.
Chickpeas:
Total protein: 14.53 grams per cup (boiled from dried)
Chickpeas, also known as garbanzo beans, are a main ingredient in hummus. They have a subtle, nutty flavor that works well in a variety of dishes.
Enjoy snacking on roasted chickpeas or using them as a staple in curries, soups, or vegetable bowls.
Mung beans:
Total protein: 14.18 grams per cup (boiled from dried)
Mungs beans, are part of the legume family and offer plenty of protein per serving. They’re also a good source of iron and fiber.
Total protein: 12.92 grams per cup (boiled from dried)
In their pods, look like edamame or green beans. Try adding these nutritious legumes to stews and salads or making them into a tasty dip.
Lima beans:
Total protein: 11.58 grams per cup (boiled)
This little legume packs a nutritious punch with plenty of potassium, fiber, and iron. While some people don’t like the taste, recipes like the ones below can help with that.
Green peas:
Total protein: 8.58 grams per cup (boiled)
If you think green peas are mushy and unappetizing, you’re not alone. But they’re versatile and can be a delicious addition to many recipes.
Quinoa:
Total protein: 8.14 grams per cup (cooked)
This popular health food is high in protein, fiber, antioxidants, and minerals, cooks in just 15 minutes and is a great addition to salads, veggie burgers, pilaf, casseroles, and much more.
Wild rice:
Total protein: 6.54 grams per cup (cooked)
Wild rice isn’t actually related to rice, but you can use it in many of the same dishes. Try this nutrient-rich grain in casseroles, soups, pilaf, stuffing, or on its own.
Pistachios:
Total protein: 5.97 grams per ounce (dry roasted)
Shelling pistachios may be a challenge, but it’s worth the effort. Pistachios are not only delicious by the handful, but are versatile enough to enjoy in baked goods, on top of salads, and as a coating for fish.
Almonds:
Total protein: 5.94 grams per ounce (dry roasted)
Almonds are delicious and nutritious. They’re a great source of protein, healthy fats, vitamin E, and antioxidants. Get the most nutrients by eating almonds with the skin intact.
Chia seed:
Total protein: 4.69 grams per ounce (dried)
These tiny black seeds have earned their superfood status. Even a small amount has a ton of protein, fiber, omega-3 fatty acids, and other nutrients. Chia seeds pudding is a popular choice, but don’t be afraid to try out these seeds in other dishes.
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