Vegetable Protein Combinations

It is important to combine vegetable proteins inorder to get a more complete protein package.  Eating pluses with whole grains at the same meal provides a complete protein necessary for growing and active children. Pluses are the edible seed of cool-season legumes such as chickpeas, lentils, dahl, split peas, and beans like cannellini, borlotti, broad beans, baked beans, butter beans and aduki. Each of these pulse crops come in a wide variety of size, color, flavor and taste. Pulses’ are grown in all regions of the world and can found in almost any supermarket, farmer’s market or online.

Easy Protein Paring Ideas:

• Peanut butter on whole grain bread (peanuts are a legume, not a nut)
• Falafel and pita bread
• Baked beans on whole wheat toast
• Red beans and 100% corn chips
• Split pea soup with whole grain crackers
• Beans and brown rice
• Hummus and whole grain crackers or pita bread
• Chickpeas and couscous
• Tabouli Salad with butter beans
• Lentil Burger on a whole grain roll
• Lentil and Quinoa Salad
• Whole grain pasta with peas, fava beans and mint
• Brown Rice with Tofu and Assorted Vegetables
• Pasta and Cheese
• Vegetable Pies like Potato and Spinach
• Muesli with Nuts, Seeds and Milk

Tofu and other soy bean products, as well as wheat germ and oatmeal, come pretty close to being complete proteins; they are the only non-animal products that do, making them very popular with vegetarians.