How to Make a Complete Protein Without Meat

How to Make a Complete Protein Without Meat

 

A complete protein contains 9 essential amino acids, which animal meat, eggs, soybean and dairy provides. What if you are vegetarian, vegan or reducing your meat consumption? Vegetables, grains, nuts and seeds contain protein, but enough to be complete. In order to get all 9 essential amino acids, you need to food combine. Legumes, lentils, peas or corn combined with brown rice, quinoa or other grains. For example, peanut butter (legume) on whole wheat bread or rice and black beans.

 

I have created a beautiful combination of quinoa and peas in a mushroom broth. Mushrooms have great immune boosting properties. Quarter mushrooms and cook at medium heat in butter and coconut oil. It'll take 8-10 minutes. Transfer to a pot (everything in the pan) and add 2 litres of water. Use a hand blender to blend them. Bring to a boil and add 1 cup of quinoa, then put on medium heat for a simmer.  After 6 minutes, add 1 cup of peas, chopped onions and fresh herbs like basil, cilantro, parsley and lemon thyme. Let simmer for 2 minutes and turn off the burner. Add 2 cloves of minced garlic, salt and pepper to taste, 1 cup raw cabbage and 2 grated carrots. Mix together and let stand for 4 minutes with a lid. You can finish it off with some pesto or simple olive oil for some essential fatty acids.

 

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Janette de Vries, RHN, B.ed, (Hons) B.A

Registered Holistic  Nutritionist

© 2017 and beyond 

 

Orillia, Ontario

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