12 Plants With More Protein Than Meat — Number 7 Has Been Growing Wild Across America for 100 Years

Every year, Americans spend billions of dollars on meat for protein. But some of the most protein-rich foods on earth don't come from a butcher's case. They grow in gardens, in ponds, in dry soil, and even along roadsides. And one of them has been spreading across America for about a hundred years, while most people treat it as a weed. Stay until number seven, because it will change how you look at the landscape around you. Hi and welcome to my channel. Today we're counting down 12 plants with serious protein, and I'll be straight with you about what's impressive and what's exaggerated. Let's start with number 12, green peas. One cooked cup gives you about nine grams of protein, and peas contain all nine essential amino acids, which is unusual for a plant. Cooks have valued them for thousands of years. Steam them lightly for a few minutes, or add them to soup at the very end so they stay bright green. Number 11. Stinging nettle. Yes, it stings, but a quick blanch in boiling water removes it completely. After that, it cooks like spinach and brings protein along with iron, calcium and magnesium. Wear gloves when you pick the young spring tops, and keep the blanching water for soup because it's full of minerals. Number 10. Pumpkin seeds. Those seeds you scoop out every autumn are worth keeping. An ounce delivers around 8 to 9 grams of protein, plus a big dose of magnesium and zinc. Toast them in a dry pan for a few minutes, add salt after, and sprinkle them on salads or snack on them. Number 9. Amaranth. This tiny ancient grain was a staple of the Aztec world, and the Spanish later suppressed it because of its role in religious ceremonies. One cooked cup gives about 9 grams of protein, and it's rich in lysine, an amino acid most grains lack. Simmer it like porridge, about one part amaranth to two and a half parts water for 20 minutes. Number 8. Chickpeas. One of the oldest cultivated crops in the world, with about 15 grams of protein and 12 grams of fiber per cooked cup. Fiber feeds your gut bacteria, so you get more than protein in a single food. Roast them with olive oil for a crunchy snack, or blend them into hummus. Now, number 7. Kudzu. This vine covers millions of acres across the American South, and communities spend huge amounts of time and money trying to control it. But in parts of East Asia, kudzu has been used as food and traditional medicine for centuries. The young leaves can be cooked like greens, and the root makes a starch called kudzu, used to thicken soups and sauces. Be careful though, only harvest it if you can identify it with certainty, and never pick from roadsides or areas that may have been sprayed with herbicides. Its protein content is modest, so this one is more about a surprising, free, edible plant than a protein powerhouse. Number 6, hemp seeds. Three tablespoons give about 10 grams of complete protein, plus healthy fats. They're easy to digest and you don't need to cook them. Stir them into oatmeal, yoghurt or smoothies. Keep them in the fridge after opening so the oils stay fresh. Number 5. Lentils. 18 grams of protein per cooked cup, which puts them among the best plant proteins you can buy. They're also rich in iron, and a squeeze of lemon helps your body absorb it. Red lentils melt into soup in about 20 minutes, while green and brown ones hold their shape for salads. Number 4. Moringa. Its dried leaf powder is about a quarter protein by weight, along with calcium and vitamin A. But here's the honest part. A teaspoon of powder is a small amount, so it adds nutrients rather than replacing a meal. Stir it into warm, not boiling, water or a smoothie. Number three, purslane. This fleshy, lemony green grows as a weed in many gardens, and it's one of the few leafy vegetables with plant omega-3 fats. Its protein is modest, but it's a wonderful, crunchy addition to salads. The classic Greek way is simple – purslane, olive oil, lemon, and salt. Number two, spirulina. This blue-green microalgae was harvested and dried by the Aztecs and by people around Lake Chad. By dry weight, it's more than half protein. But you only eat a spoonful at a time, so it's a booster, not a main course. Start with a teaspoon in a fruit smoothie, because the flavour is strong. And number one, black soybeans. They give around 30 grams of protein per cooked cup, with a dark seed coat full of anthocyanins, the same type of antioxidants found in blueberries. In Japan, they're simmered into a traditional New Year's dish. Soak them overnight, simmer until tender, and save that deep purple cooking liquid for soup. Now a reality check. Saying a plant has more protein than meat can be misleading. Protein depends on whether you measure dry weight, cooked weight or per serving, and a dried powder is not the same as a plate of food. Plants also differ in how well your body absorbs their protein. The good news is that eating a variety such as lentils, chickpeas, seeds and soy easily covers your needs. And if you have kidney problems, take medication, or have food allergies, check with your doctor before making big changes. So the real lesson isn't that meat is bad. It's that your plate has far more protein options than most of us realize, and some of them are growing right outside your door. If this video showed you something new, give it a like and hit subscribe so you don't miss the next one. Tell me in the comments which plant surprised you most and which one you'll try first. Thanks for watching and I'll see you in the next video.