Everyone knows growing vegetables at home is better than buying them from the store. At least you know you’ll put in the effort, love, and care to ensure you get high-quality crops.
The question is: “What plants should you grow?” Well, it depends on what you need and your daily food intake.
If you ask me, I’d say look for the highest sources of protein.
I can’t stress on protein-heavy crops enough. They’re an excellent source of energy, and many of them are versatile ingredients that you can incorporate into numerous dishes.
So, what crops should you focus on? That’s what this post is for.
I’ll cover all the protein-rich crops you can grow at home, transforming your garden into a protein source.
1 – Lentils
At first glance, lentils look quite underwhelming. How much protein could these tiny, orange legumes offer?
You’d be surprised. One cup of raw lentils offers 18 g of protein, and a 100-gram serving of boiled lentils contains 9.02 grams.
That’s more than the amount of protein you get from two large eggs, which is why lentils are a perfect ingredient for people following plant-based diets, as they need to consume a lot of protein.
They can also help you get full with less food, prompting you to maintain a healthy body weight. So, don’t judge an ingredient by its appearance!
2 – Split Peas
There’s a reason split peas are such a beloved ingredient, used in soups, salads, and dips. Besides their unique, nutty flavor, they contain numerous vitamins and minerals, including potassium, folate, and iron.
What about their protein content, though? You’ll be happy to know that one cup of cooked split peas contains 16 grams of protein.
That’s almost three times the amount of protein you get from two large eggs. Combine split peas with other protein-heavy grains in your salad, and you’ll get a protein boost that Popeye will look like a weakling to you.
Besides protein, split peas offer more than half the daily fiber value your body needs. That high fiber content can regulate your blood sugar levels, lower bad cholesterol, maintain healthy bowel movements, and more.
Who would have thought such a simple cooking ingredient could offer that much medicinal value?
3 – Edamame Beans
Edamame beans may not be that famous compared to the other ingredients on this list, but it’d be a crime against humanity to overlook their protein content.
After all, not many beans offer 18 grams of protein and 458 μg of folate in one cooked cup.
Although most people like to consume it with sauce or incorporate it in spaghetti, you can just boil edamame and enjoy it as a protein-rich snack.
Eating edamame regularly helps you develop and maintain healthy bone mass as you get older. That means you don’t have to worry about osteoporosis and potential bone fractures.
4 – Black Beans
Black beans are a staple in most kitchens for a reason. One cup of cooked black beans offers you 15.2 grams of protein. Impressive, right?
Incorporate such a protein-heavy ingredient in your meals, and you won’t crave meat-derived proteins again. In fact, black beans have a meaty texture.
That’s why most people following a vegan diet like to consume it as a meat alternative.
Besides giving you an energy boost, the protein content in black beans can lower your blood pressure. That makes it less likely for you to experience strokes, heart disease, and chronic kidney disease.
5 – Chickpeas
Affordable and delicious, chickpeas are packed with vitamins, minerals, and proteins. How much protein? A 100-gram serving of boiled chickpeas contains 8.86 g of protein, while one cup contains 14.5g.
Chickpeas’ biggest selling point is that they’re a versatile ingredient—maybe the most versatile one on this list. So, you can incorporate them in numerous recipes to consume more protein.
Not only will that help you maintain your muscle mass, but it’ll also promote muscle growth. If you’re an athlete, chickpeas might be your new best friend.
6 – Spinach
I don’t think I need to say much about spinach. We’ve all watched Popeye, right?
It’s one of the most nutrient-rich vegetables on the market. One cup of spinach offers 0.7 g of protein, and a 100-gram serving contains 2.9 g.
I know what you’re thinking: “That’s not much compared to the other ingredients.” Yes, but the protein content in spinach offers you all the essential amino acids your body needs., including valine, threonine, leucine, and more.
These promote healthy muscle growth, regulate your sleeping patterns, stimulate growth hormones, and help with digestion.
I know not everyone is a fan of spinach, but with all these health benefits, it might be worth a try.
Final Thoughts
Look, I encourage you to diversify your crops when you grow vegetables at home. That said, I can’t stress how crucial transforming your garden into a protein source is.
After all, protein is the ideal source of energy, muscle growth, and healthy bones. So, the next time you have extra space in your garden, consider planting chickpeas or black beans.
Growing up with a mom who filled her home (inside and out) with all sorts of plants, Lisa got her start in gardening at a young age. Living now on her own with a home and yard full of plants (including an indoor greenhouse), she shares all the gardening tips she’s gained over the years.