Supercharge Your Summer Salads with High-Protein Vegetables and Grains

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Adding Protein-Rich Plant Foods to Your Diet

Getting protein in your diet from vegetables and grains is one of the best weapons you have to fight cardiovascular disease.

But how do you change your diet gradually?

Crisp, leafy salads with plant proteins are a perfect choice for those seeking high nutrition and healthy weight loss. According to Prevention Magazine, these protein-rich plant foods can help you supercharge your summer salads, soups or stir fries for better nutrition and cardiovascular health.

Many protein-rich legumes, grains and vegetables can be found right here at the Murphy Farms Store in Walters.

See recipes ideas for:

Quinoa Fiesta Stuffed Peppers

Indian-Style Red Lentil Soup

Gazpacho: Salad With A Spoon

Organic Edamame (cooked soy beans)
Protein: 18 g per 1-cup serving

Lentils
Protein: 9 g per ½-cup serving

Quinoa
Protein: 8 g per 1-cup serving

Black Beans
Protein: 7.6 g per ½-cup serving

Lima Beans
Protein: 7.3 g per ½-cup serving

Peanuts or Peanut Butter
Protein: 7 g per ¼-cup serving (or 2 Tbsp peanut butter)

Wild Rice
Protein: 6.5 g per 1-cup serving

Chickpeas
Protein: 6 g per ½-cup serving

Almonds
Protein: 6 g per ¼-cup serving

Cashews
Protein: 5 g per ¼-cup serving

Spinach
Protein: 3 g per ½-cup serving

So how much protein should we get every day?

WebMD offers these suggested amounts of protein per day:

Babies 10 g

School-age kids 19-34 g

Teenage boys up to 52 g

Teenage girls and women 46 g

Adult men 56 g

Pregnant and breastfeeding women 71 g

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