How to Get Complete Proteins as a Vegetarian or Vegan: The Magic of Beans and Grains

As a vegetarian or vegan, beans are likely one of your go-to sources of protein. Packed with nutrients and a rich source of fiber, beans play a significant role in plant-based diets. However, you may have heard that beans alone don’t provide a complete protein. While this is true, there’s no need to worry—there’s a simple and delicious solution!

What Are Complete Proteins?

Proteins are made up of amino acids, which are often referred to as the "building blocks of life." There are nine essential amino acids that your body needs but cannot produce on its own, so you must get them through food. Foods that contain all nine essential amino acids are called complete proteins.

Animal-based foods like meat, eggs, and dairy are complete proteins. However, most plant-based proteins, including beans, are incomplete, meaning they lack one or more essential amino acids.

The Secret to Complete Proteins: Beans and Grains

The good news is that you don’t need to eat animal products to get complete proteins! By combining plant-based foods with complementary amino acid profiles, you can achieve a complete protein.

Beans are rich in lysine, an amino acid that cereal grains lack. On the flip side, grains like rice, wheat, and oats are high in methionine and other amino acids that beans lack. When you combine beans with grains, you create a complete protein.

Here are a few tasty combinations to try:

• Rice and Beans: A classic pairing in many cuisines, from Mexican-style black beans and rice to Caribbean red beans and rice.
• Tortillas and Beans: Perfect for burritos, quesadillas, or tacos.
• Pasta and Beans: Add chickpeas or white beans to your favorite pasta dish for a hearty, protein-packed meal.
• Bean Soups with Bread: Serve lentil or black bean soup with whole-grain bread for a comforting and nutritious combo.
• Oats and Soy Milk: Start your day with oatmeal topped with soy milk, nuts, and fruit for a complete protein breakfast.

Do You Need to Combine Them at Every Meal?

Not necessarily! The idea that you must combine complementary proteins in the same meal has been largely debunked. Your body can store amino acids throughout the day, so as long as you eat a variety of plant-based foods, you’ll get all the essential amino acids you need.

The Bottom Line

Beans are a fantastic source of plant-based protein, and when paired with grains, they form a complete protein powerhouse. Incorporating these combinations into your meals will help ensure you’re meeting your nutritional needs while enjoying a variety of delicious foods.

So go ahead and experiment with new recipes and flavor combinations. With beans and grains on your plate, you’re well on your way to a healthy, balanced, and plant-powered lifestyle!