Complete Protein Sources

Perhaps the question people SHOULD be asking is: “Where do you get your complete protein?” While many foods contain protein, a complete protein contains all nine essential amino acids necessary for humans. We need these specific nine because our bodies can’t produce them on their own, but they provide energy and help us build body tissue. People who eat animal products get these complete proteins in meats, dairy products, fish and eggs, and vegetarians and vegans get them by eating a combination of plant proteins.

Now that our little protein lesson is out of the way, here are some non-animal ways to get your complete protein:

QUINOA

These little round seeds have a pleasantly chewy texture, somewhat neutral flavor, and they make an excellent substitute for rice. Just one cup cooked gives you 8 grams of protein, including all the essential amino acids.

Cooking quinoa is similar to the process of cooking rice, however the former requires less time on the stove. If you’re preparing quinoa this way, be sure to rinse the bitter outer layer (called saponins) from the surface of the seed before cooking. A few rinses in cold water should do it. Or, try it in one of our Organic Roasted Eggplant and Quinoa Burritos!

Hemp Seeds

With a whopping 10 grams of protein in just 2 tablespoons, hemp seeds are a complete protein power player. They’re also super easy to add to whatever you’re eating, including smoothies, salads, and oatmeal. They taste pretty good on their own too! (Bonus: they also made it to our list of Top 5 Most Nutritious Seeds).

Pita and Bean Dip

Mash up your favorite legumes, such as chickpeas (hello hummus!), edamame or a white bean of your choice and eat with a whole-wheat pita for a healthy dose of complete protein. The lacking amino acid in the wheat is abundant in the bean. In fact, you could combine virtually any legume and grain for complete protein success, and you don’t even have to eat them at the same time during the day.

Peanut Butter on Bread

This combination is an excellent way to start the day. The amino acids in the wheat in your bread complement the ones in the peanut butter to give you a complete protein source, plus some healthy fats and a ton of energy to kick-start your morning. Kind of brings a new appreciation to the classic PB&J, doesn’t it?

Rice and Beans

Eaten together, rice and beans give you all of the essential amino acids your body needs. The amino acids lacking in the rice are made up for in the beans and vice versa. It’s a popular combination with many delicious seasoning possibilities, not to mention quite affordable! Research the plethora of online recipes, come up with your own creation, or try it in our Organic Roasted Eggplant and Quinoa Burrito.