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Often considered a delightful addition to meals, mini cabbages—also known as Brussels sprouts—can be utilized in a myriad of dishes beyond just serving as a side. They are versatile ingredients that can enhance slaws, salads, pastas, tacos, dumplings, quesadillas, and even mac and cheese. Surprisingly, they can even be incorporated into a grilled cheese sandwich. Additionally, these vegetables are among the top sources of folate, an essential B vitamin that supports overall health.
Green Peas
Protein content: approximately four grams per half-cup serving
Peas are celebrated as one of the richest vegetable protein sources, making them a noteworthy inclusion in daily diets. As noted by nutritionists, these small legumes are highly adaptable, fitting seamlessly into various culinary creations. They can be mashed, added to soups or stews, mixed with pasta, layered in casseroles like shepherd’s pie, or simply enjoyed as a side dish. The convenience of frozen peas makes them a staple in many kitchens, ensuring that nutritious options are always on hand.
Artichokes
Protein content: around four grams per medium-sized artichoke
While most people may recognize artichoke hearts, the entire vegetable is edible, including its leaves and stem. Fresh artichokes can be found in markets, and you can also opt for canned or frozen hearts. These versatile vegetables can be served whole or halved, used as a topping or stuffing, and are delightful additions to soups, quiches, salads, sandwiches, quesadillas, casseroles, pasta dishes, and even blended into hummus.
Potatoes
Protein content: approximately four grams per medium-sized baked potato
Despite often being categorized with foods high in starch, potatoes are indeed classified as vegetables. They are surprisingly high in protein, offering various cooking methods such as baking, boiling, mashing, or roasting. To maximize nutritional benefits, it is advisable to leave the skin on, as it retains fiber, vitamins, and minerals like calcium, potassium, and vitamin C. For those who prefer sweet potatoes, it’s worth noting that they offer slightly lower protein content, ranging from two to three grams in a medium-sized baked or boiled sweet potato.
Spinach
Protein content: around three to four grams per half-cup serving
Spinach, famously known for its association with Popeye, is a nutrient-dense vegetable that offers a solid protein boost. Its mild flavor allows for easy incorporation into various meals, including dips, wraps, crepes, stews, scrambles, and omelets, making it a favorite among health-conscious individuals. Furthermore, spinach is rich in calcium, providing around 260 milligrams per cup, although absorption can be limited. It also offers significant magnesium, contributing to its reputation as a powerhouse green.
Avocado
Protein content: around three to four grams per medium-sized raw avocado
Source
www.self.com