The theory before was that plant proteins were incomplete so vegans must eat com…
The theory before was that plant proteins were incomplete so vegans must eat complementary plant proteins at the same meal to get the full range of essential amino acids.
Plant proteins are, in fact, NOT incomplete. All the essential amino acids we need are present in plants and when you eat a vegan diet that contains a variety of plant foods, it will easily supply all the amino acids you need.
It is true that the proportion of essential amino acids are greater in some plant foods than in others. Lysine for example is abundant in seeds and legumes, but scarce in grains while methionine is abundant in grains but scarce in legumes. If you eat both foods within a 24-hour period, your body will still absorb both amino acids. Basically, you don’t have to literally eat rice and beans together all the time. You can eat rice in the morning and beans at night.
Quinoa is one of those grains that contains all the essential amino acids we need in good proportions so it is referred to as a complete protein. Soy beans and edamame are also considered complete proteins.
In my bowl: quinoa with butter beans, 🥑 and kale underneath.
The butter bean recipe is so simple. I’ve sautéed garlic and shallots for a few minutes then added tomato paste, around 150ml of water, a large handful of coriander (cilantro) stalks and vegetable stock cube, stirred and cooked for around 10 minutes. I then added butter beans and a 2 tablespoons of chopped coriander leaves. Cook for 1-2 minutes then serve with the quinoa and the avocado. I have a lot of steamed kale on the base too. #simpleveganfood #quinoa #completeprotein