The protein myth

'Eat more plants' is the health – and environmental – advice of the day and a stellar cast of veggies can give you all the protein you need. In fact, you don’t need as much as you might think – mother’s milk has two per cent protein, yet babies double their weight in six months! Here are nine veg to max your protein power

AVOCADO

Technically a fruit, avocado has roughly 3g of protein per portion and contains healthy monounsaturated fats which help protect us against heart disease. Avocado’s oil keeps cholesterol low and the fat and fibre leave you feeling full.

CHICKPEAS

With 19g of protein per 100g, chickpeas are a great choice of plant-based protein. Cheap, versatile and full of nutrients, their high levels of fibre fill you up. Blend into hummus, roast with garlic, add to salads or purée and use in brownies or cookies.

CORN

With 3g of protein per 100g, corn is also a good source of fibre. Fresh or frozen, nothing beats corn on the cob (but avoid dunking it in butter!), although tinned is just as good – try tossing the kernels through a salad or add it to a veggie stew or chilli.

EDAMAME

Edamame are green, immature soybeans which are delicious when steamed or boiled and served with a pinch of salt or a soy dipping sauce. Just 100g of cooked edamame provides 11g of protein and makes a fantastic low-calorie snack.

GREEN PEAS

As a legume in the same family as lentils and chickpeas, green peas contain five per cent protein per 100g. They’re also a good source of iron and are rich in fibre, so a few peas on your plate can help to support red blood-cell production and digestive health.

KALE

With around 4.5 per cent protein, this leafy green is bursting with vitamins A, C (four times that of spinach!) and K and helps to boost our immunity. Eat raw or steam, boil or roast. Knead leaves with salt and serve with avocado and olives for a healthy salad.

LENTILS

With 9g of protein per 100g, boiled lentils are high in fibre and low in fat. When served with wholegrains, lentils provide the same quality protein as meat. Try a tarka dhal with wholegrain rice for a satisfying Indian dish.

PINTO BEANS

Arguably the USA’s favourite bean, pinto beans are a staple in Mexican cuisine. Available dry and canned, 100g of pinto beans contains more than 20g of protein and are also packed with antioxidants and iron.

SPINACH

Popeye’s secret to bulging biceps, spinach is a good source of protein. With 3g per 100g, wilt and add it to pasta dishes, casseroles or risotto. Keep a stash in your freezer and add a handful to your blend for a nutritional boost.