Complementary Protein Sources and How to Create a Complete Protein

Mixing different grains, seeds, beans, peas and low fat dairy products together in the right combinations will make complete proteins.

You don’t have to be a vegetarian to enjoy a meal without meat. Beef, pork, and chicken all contain heart healthy protein – but they each obviously come from an animal and each come with cholesterol. Experiment by mixing different legumes and grains with low fat dairy products and seeds to make a dish containing a complete protein without meat.

How Complementary Proteins Work

Animal meats contain all the essential amino acids needed for a complete protein. Since different plant groups contain different essential amino acids, combining them in the right combinations creates a complete protein.

Examples of the Different Groups

Legumes

Legumes are the group that contains beans and peas. There are many choices here – think of the usual navy, black, pinto, and kidney beans, but also look for the lesser known but equally delicious and nutritious fava and cranberry beans. In the pea family, you’ll find split peas and lentils, chick peas (garbanzo beans), and black eyed peas.

Grains

Grains include cornmeal, bulgur wheat, barley and oats. Rice is a grain, too, and includes all the varieties like brown, short grain and long grain varieties. For the grains, it is always best to choose whole grain varieties rather than the more refined products.

Nuts and Seeds

Nuts and seeds can also be added in the mix. Nuts like almonds, cashews, pecans, and walnuts can be added as a quick topper. They also give a recipe and finished dish the needed amino acids easily. Seeds include sunflower, sesame, and pepitas (pumpkin seeds).

Dairy

Low fat dairy products and eggs all contain complete proteins, and when added to a vegetable or grain dish makes it a complete protein. If you are creating a vegan dish, you’d want to avoid dairy and egg products.

Complete Protein Pairings

Here is a listing of combinations making a complete protein:

• Legumes with Grains
• Legumes with Nuts
• Legumes with Seeds
• Nuts/Seeds with Legumes
• Grains with Dairy
• Nuts/Seeds with Dairy
• Legumes with Dairy
• Dairy with Nuts/Seeds and Legumes

Recipes and Menu Ideas for Protein Pairings

Here are some menu ideas using the above parings.

Legumes and Grains –

Black Beans and Rice with Red Peppers: Sauté diced red peppers and onions in a non-stick skillet. Add in drained and rinsed canned black beans and leftover long grain rice. Add in a bit of cumin, black pepper, and fresh chopped tomatoes and parsley. Cook until hot and serve.

Legumes and Seeds –

Asian Noodles with Sesame Seed Dressing: Toss leftover whole grain spaghetti pasta noodles with chopped green onions, julienne peppers, toasted sesame seeds, and cilantro with a homemade dressing made with sesame oil, rice wine vinegar, pepper, and soy sauce with a bit of sugar to taste.

Grains with Dairy –

Homemade Macaroni and Cheese: Make a white sauce using low fat milk and add in grated cheddar. Mix with precooked macaroni pasta and top with fresh bread crumbs and freshly grated Parmesan cheese. Bake in the oven until bubbly and the surface is browned.

Legumes with Dairy –

Fresh Green Bean Salad with Cucumber Yogurt Dressing: Steam freshly trimmed green beans or frozen whole haricot verts and chill. Make a yogurt dressing with green onions, diced cucumbers, salt, pepper, dry mustard, and paprika. Toss with the chilled green beans.