Vegetarianism and veganism is on the rise, with stats showing a massive 360% increase in 10 years. Even reducetarianism is a thing now. Cutting or reducing meat in your diet doesn’t mean your food will be boring – it’ll just be more rainbow! As Primrose’s resident vegan, I have decided to address the age-old question ‘where do you get your protein from?’ by compiling a list of plant based proteins and how to grow them. In no time, your garden will be flourishing with nutrient rich rainbow veggies that would be a welcome addition to any plate.
Green peas are a great source of plant based protein, with 5g of protein per 100g. Peas also contain many essential vitamins and minerals and a good amount of fibre. If choosing the meteor variety of peas, sow in November and the peas will be ready to harvest between May and July. We suggest sowing the seeds in old guttering and drilling holes at regular intervals for drainage. Store in a cold frame or in your greenhouse to protect the seedlings from pests. After the seedlings are well established, they can be transferred into your garden. The use of cloches would be beneficial for growth here. When harvesting, be sure to pick regularly for ultimate freshness.
Quinoa, pronounced ‘keen-wah’, is an ancient grain that is packed full of protein, 13g per 100g to be precise. It contains all nine essential amino acids making it a complete plant based protein. As exotic as it sounds it is actually relatively easy to grow quinoa in the UK. The best time to sow quinoa is in April, and you should be able to enjoy your quinoa from early autumn. Early growth can look a lot like weeds so ensure you mark your plants carefully to prevent treating them like weeds by accident. Harvesting is the trickiest part – remove the seed heads when the leaves start to turn yellow and leave them to dry for a couple of weeks. To remove the seeds, rub the seed heads with your hands. Ensure you rinse quinoa well before cooking, as un-rinsed quinoa tends to be quite bitter.
Pumpkins aren’t just for Halloween – the seeds inside are packed full of nutrients and have a mighty 19g protein per 100g, making them a great plant based protein. They are also very high in magnesium and omega 3. Pumpkin plants take up a lot of ground; each plant requires around 3 foot of ground around it, making a single plot more than 6 foot each side. Sow seeds directly into the ground from late May to early June. Use mulch coupled with tomato food to feed your pumpkins, ensuring you water the seedlings regularly in order to keep them in optimum health. It is important not to harvest too early, so ensure the skin is tough and the stems have started to crack before picking. You can use the pumpkin to make a hearty soup and the seeds as a healthy on-the-go plant based snack.
Broad beans contain around 6g of protein per 100g and are high in vitamin K, vitamin B6 and zinc. The best time to sow them is between February and April. If sowing earlier, ensure you put cloches in place to warm the soil ahead of time. Alternatively you can sow them in small pots in the greenhouse where it is easier to protect them from pests. Broad bean plants tend to flop which can cause the stems to bend and break so help keep them upright by investing in some cane and string. To keep your broad beans as fresh as possible, store them in the freezer or dry them out.
Broccoli is a very nutritionally-rich food, boasting a variety of vitamins and minerals and 2.8g of protein per 100g. This plant based protein is part of the cabbage family and there are lots of varieties including sprouting broccoli and purple cauliflower. Sow broccoli seeds from late March to early June. It is preferable to sow in a seedling tray and place in a greenhouse, poly tunnel or cold frame. After the seeds have germinated let them acclimatise to outdoor temperatures by using cloches or storing in a mini greenhouse. The amount of space you give each seedling in your plot will determine how large the broccoli head will grow. Ensure you harvest the broccoli before it turn yellow, as by then the florets are starting to bloom.
Megan works in the Primrose marketing team. When she is not at her desk you will find her half way up a hill in the Chilterns
or enjoying the latest thriller series on Netflix. Megan also enjoys cooking vegetarian feasts with veggies from her auntie’s vegetable garden.