These High Protein Vegetables are also rich in other nutrients! Grow them in your garden to complete your daily protein intake & achieve a healthy diet.
Having a high-protein diet is very important, especially for someone who’s aiming towards a lean body and muscle building. Dairy and meat are excellent protein sources, but they pose a problem for vegans. Also, your eating chart is incomplete if you don’t add vegetables to it. These High Protein Vegetables can be grown without a garden as well–On your balcony, patio, or rooftop!
Why Does the Body Need Protein?
Protein is an essential component of the body. Our hair and nails are mostly composed of it. It acts as a building block for hormones, bones, and muscles. Accordingly, you must increase your protein intake to gain muscles. It is also crucial in providing energy to the body and must be a part of your balanced diet.
Best Protein-Rich Vegetables
If you’re a vegetarian, grow these high-protein vegetables in your garden now!
1. Kidney Beans
They are called ‘Kidney beans’ because of their kidney-like shape. Mostly used in Mexican and Indian cuisines, the beans contain a lot of carbohydrates and fibers.
Protein Content: 24 g per 100 g
Tips to Grow
Directly sow kidney beans in the garden or pot in full sun. Use well-draining soil. The plant requires minimal care.
2. Edamame
Edamame is one of the best plant-based protein sources. It is also a rich source of sodium and fiber and contains ‘good’ monounsaturated and polyunsaturated fats.
Protein Content: 20 g per 100 g
Tips to Grow
Plant it in compost-rich and well-draining soil. Keep the plant in bright sunlight for the best growth.
3. Cowpeas/Black-Eyed Peas
Contrary to their name, these are not peas but beans. Mainly cultivated in South Africa, black-eyed peas are rich in micronutrients such as folate, copper, and iron.
Protein Content: 24 g per 100 g
Tips to Grow
They are naturally growing plants that require less care. Cowpeas grow in sandy soil with less water and more sunlight. Make sure to keep the soil moist.
4. Lima Beans
Lima beans are flat kidney-shaped seeds native to South America. Along with protein, they also contain vitamins, minerals, and antioxidants. The beans also help lower cholesterol and can be a remarkable substitute for red meat.
Protein Content: 21 g per 100 g
Tips to Grow
Choose a container with evenly moist soil and proper drainage, and keep it at a warm temperature.
5. Pinto Beans
Pinto beans are recognized by little dark spots. They are prevalent in Mexican and Brazilian cuisines and are rich in carbs, fiber, and protein. Their vitamin content is resourceful for heart health and diabetes.
Protein Content: 21 g per 100 g
Tips to Grow
Plant the seeds when the temperature is warm enough. Avoid wetting the foliage.
6. Chickpeas
Chickpeas are used in a wide range of cuisines worldwide. They’re loaded with a variety of nutrients, which helps in enhancing metabolism and digestion.
Protein Content: 19 g per 100 g
Tips to Grow
Check out our article on growing chickpeas
7. Fava Beans
Fava beans contain protein, fiber, iron, vitamin B, potassium, and magnesium. They help in boosting immunity, making bones strong, and curbing birth diseases.
Protein Content: 8 g per 100 g
Tips to Grow
As a nitrogen-fixing plant, it does not require much nourishment like other legumes. Plant fava beans in the full sun.
8. Green Peas
One of the most widely consumed, green peas contain a considerable amount of fiber and antioxidants besides protein.
Protein Content: 6 g per 100 g
Tips to Grow
Check out our article on growing peas in containers
9. Kale
One of the most nutritious vegetables of the cabbage family, Kale is loaded with medicinal properties. A great source of vitamin C and many antioxidants, it helps lower cholesterol, blood pressure, and diabetes.
Protein Content: 5 g per 100 g
Tips to Grow
Choose a container with proper drainage. Water well, and be careful about pests.
10. Button Mushroom
Not precisely a fruit but produced by fungi similar to a fruit of a plant, the Button mushroom is packed with many nutrients like vitamin D, vitamin B, potassium, riboflavin, and niacin.
Protein Content: 4 g per 100 g
Tips to Grow
You can easily grow them indoors as they do not require direct sun. Click here for more information.
11. Brussels Sprouts
A member of the cabbage family, Brussels sprouts are rich in vitamins, folate, fiber, and manganese. They also secure cells from damage.
Protein Content: 4 g per 100 g
Tips to Grow
Check out our article on growing Brussels Sprouts in pots
12. Artichoke
Artichoke is, in fact, not a vegetable but a flower bud before blossom. It is beneficial for the functioning of the liver as it is rich in fiber and antioxidants. Look at the best types of artichokes.
Protein Content: 4 g per 100 g
Tips to Grow
Check out our article on growing artichokes in containers
13. Corn
Also known as maize, it is a staple food worldwide, along with wheat and rice. Corn is rich in fiber and vitamins and used as animal food and fuel.
Protein Content: 4 g per 100 g
Tips to Grow
Check out our article on growing corn in pots
14. Cluster Beans
Cluster beans are tender and light green in color. They are suitable for diabetes and obesity due to low calories and high fiber content.
Protein Content: 4 g per 100 g
Tips to Grow
Check out our article on growing cluster beans
15. Spinach
Spinach is 91% water and a prominent source of vitamins, magnesium, iron, manganese, and iron. It is also a rich source of several essential compounds like Lutein, Zeaxanthin, Nitrates, Quercetin, and Kaempferol.
Protein Content: 3 g per 100 g
Tips to Grow
Check out our article on growing Spinach in pots
16. Collard Greens
Collard Greens are a member of the cabbage family with dark green leaves and a hard stem. Regular intake can help keep cholesterol levels low.
Protein Content: 3 g per 100 g
Tips to Grow
Use moist and fertile soil for collard greens to grow. Plant it in full sun.
17. Mustard Green
Mustard greens are leaves of the mustard plant. They have a peppery and crispy flavor. Packed with lots of vitamins A and K, they’re indigenous to the Indian subcontinent and southeast Asia.
Protein Content: 3 g per 100 g
Tips to Grow
The plant needs good sunlight to thrive. Use well-draining soil and keep an eye on bugs and pests.
18. Broccoli
Broccoli is a green vegetable of the cabbage family. It is a rich source of iron, vitamins, potassium, calcium, folic acid, selenium, and magnesium. To discover the best types of broccoli, click here.
Protein Content: 4 g per 100 g
Tips to Grow
Check out our article on growing broccoli in containers
19. Asparagus
Asparagus, a member of the lily family, is consumed worldwide. It’s an essential source of vitamin fiber, folate, vitamins A, C, E, and K. The plant is also beneficial in weight loss and improves digestion.
Protein Content: 3 g per 100 g
Tips to Grow
Be careful about Asparagus beetles that can wreak havoc on the plant.
20. Potatoes
Potatoes grow underground and contain carbohydrates, vitamin C, B6, fiber, and potassium. One of the most versatile vegetables, potatoes are used in many recipes, from fried to boiled. Surprisingly, they’ve protein too.
Protein Content: 3 g per 100 g
Tips to Grow
Check out our article on growing potatoes in pots
21. Avocado
Avocado is used in salads and smoothies and benefits the body in many ways. This stone fruit contains up to 20 vitamins, along with healthy fats, sodium, and potassium.
Protein Content: 3 g per 100 g
Tips to Grow
Check out our article on growing Avocados
22. Fenugreek
Fenugreek offers several health benefits, such as boosting men’s virility, weight loss, and reducing high blood pressure. It is a good source of Vitamin A and B, soluble and insoluble fiber, and iron too.
Protein Content: 5 g per 100 g
Tips to Grow
Check out our article on growing Fenugreek
23. Moringa
Apart from offering the essential proteins for muscle building, moringa is also rich in compounds like vitamin B1 (thiamine), B2 (riboflavin), B3 (niacin), B-6, folate and ascorbic acid (vitamin C), calcium, potassium, iron, magnesium, phosphorus, and zinc.
Protein Content: 8 g per 100 g
Tips to Grow
It needs warm surroundings to thrive. Learn how to grow it.
Bonus – Sprouts!
If you want to enjoy the best protein intake, then growing sprouts is the best bet! To learn more, we have a detailed article on how to grow sprouts at home easily
1. Mung Bean Sprouts – 25 grams
2. Chickpea Sprouts – 21 grams
3. Soybean Sprouts – 11 grams
