How do you eat complete protein as a vegetarian?

Question

I've heard that you can form a complete protein with, for example, rice and beans. What are the best combinations? What foods go together in general?

Answer 1

While you get protein from just about all the foods you eat,
legumes, corn and grains can supply significant quantities of protein in the diet. Foods like TVP, tofu, seitan are concentrated sources of protein. TVP is almost all soy protein, and seitan is
basically almost all wheat protein (gluten). Legumes, in general,
supply large quantities of protein (12 - 15 grams/cup). Nuts and
seeds also supply significant quantities of protein (like almonds
or pumpkin seeds). Grains like quinoa, amaranth, oats, wheat,
spelt are also very good sources of protein. Vegetables like
brocolli and potatoes supply significant amounts of protein. Even a banana supplies a gram of protein.

Answer 2

There is a fundamental misconception at work here, about how protein is digested and metabolised. If someone eats animal flesh, eg a beef steak, the composition of it protein-wise is pretty similar to human muscle tissue. However, that doesnt mean your body can use it to replace or repair your muscles - what happens when you eat it is that it is broken down into its constituent amino acids, which are stored and used separately as required by the body for cellular growth and repair. There are 20 essential amino acids required by the body, and it is a truth that no one vegetarian protein source contains the lot (though soy is close), so you do need to get your protein from different sources to ensure you receive all the elements you require. However you do NOT need to eat all 20 amino acid sources in a single meal! If you eat a balanced diet containing a mix of pulses, vegetables, fruit, vegetable oils and wholegrains you will most definitely consume all the protein, and every other crucial element that your body needs. For veggies and onmis alike, its more important to think about balancing your diet over a couple of days, than stressing about the constituents of every meal. And yes it's true that many omnis eat far more protein than they actually need, but in fact it is less bioavailable - and therefore harder to digest - than the simpler protein forms in legumes and pulses. So do tell her not to worry! You will get plenty of protein and more.

Answer 3

Yes this is true and use want to eat brown rice with your beans or legumes. You can also sprinkle Nutritional yeast on your food as it is a complete protein. Quinoa is also a complete protein food like rice.

Answer 4

I've been ovo-lacto for about 15 years. I eat tempeh, tofu, TVP texturized vegetable protein), beans and rice, nuts and various grains, and spirulina, plus various meat "analogs" which contain complete proteins and are easy when I am too lazy to cook. I also eat eggs, which not everyone does. Peanut butter (and other nut butters) with whole grain bread. Cheese is good protein (but fatty).

Answer 5

If you still eat seafood, have rice with shrimp cooked in olive oil, garlic, parsley, pepper, butter, and garlic powder. If not, try eggs on a toasted english muffin(fried or scrambled), topped with velveeta cheese and mayeb hash browns or pulled apart tater tots. Peanut Butter and an apple sandwich is always good.
There was a recipe I had that I lost that was red beans served over rice. It was really good. Try a rice and bean burrito. Use chili beans, refried, or red and use spinach rice, white, brown, or zataran's jumbalaya rice. YUMM! That's good with shrimp too.

Answer 6

I have heard that beans (many types) eaten along with rice (as you have suggested) makes complete human protein. I would imagine brown rice would be better due to it's fiber content.

Answer 7

by mixing beans and rice and there is a lot of them but here is a very healthy recipe, boil lentil beans till they are tender and soft one cup and one cup rice , now after you boil the lentil beans drain the water out then rinse the rice with cold water mix the rice a nd beans two cups of water two to three ts. oils salt and pep er 1 ts. each cumin two ts. , let the water boil reduce heat to low 25 min covered serve with salad Bonn apter

Answer 8

You can get protein from nuts etc.

However, the human body needs dozens of different types of proteins and not all of them can be got from plants. If you drink milk, eat eggs etc that's better, but a lack of these proteins can cause some people to become ill and will affect a childs development.

You can get supplements of these essential proteins, but the body is better designed to get them from meat.

Thus, eating meat is the healthiest option.

Answer 9

grain, beans, and dairy mixed makes complete protein in one meal. cornell bread has soyflour (beans), wheat germ, and powdered milk in it to help our bodies make complete amino acids. i have a recipe for lentil casserole that is made with rice (grain), lentils (beans) and yogurt and cheese that is SCRUMPTEOUS.
(if you know how to cook at all, what else you add to the casserole is garlic, onion, and cumin. layer with cheddar cheese and heat til bubbly. even my kids love it)
however, i've heard that you don't have to eat all 3 components in one meal, as long as you eat all 3 in a day your body will have the building blocks it needs

Answer 10

Peanut Butter and Whoel Grain bread makes a complete protein (and its easy). Or you can go for a PB&J to remind you of your younger days....

Tofua nd Rice w/soybeans...