How to Make a Bean a Complete Protein

According to the American Heart Association, combining beans with grains creates a 'perfect protein'. Learning how to make a bean a complete protein is a fundamental concept for anyone following a plant-based diet, ensuring all nine essential amino acids are consumed for optimal health.

Quick Summary

This article explains how to combine legumes, like beans, with other plant-based foods such as grains, nuts, and seeds to form a complete protein. It details the complementary amino acid profiles and provides practical pairing examples and recipe ideas for balanced meals.

Key Points

• Combine with Grains: Pair beans with rice, whole-wheat bread, or corn tortillas to complete the amino acid profile.

• Pair with Nuts or Seeds: Mix beans with seeds like sesame (tahini), sunflower, or nuts such as almonds for a complete protein.

• Focus on Daily Variety: You don't have to combine complementary proteins in the same meal; a varied diet throughout the day is sufficient.

• Use Naturally Complete Plants: Incorporate quinoa, soy products (tofu, tempeh), and buckwheat, which are naturally complete proteins.

• Explore Classic Recipes: Rely on traditional dishes like rice and beans, hummus and pita, or lentil soup with bread for balanced meals.

• Boost with Toppings: Add crunchy seeds or nuts as a topping to your bean-based soups, salads, and chilis.

Understanding Complete Proteins

Proteins are essential for building and repairing tissues, but not all protein sources are created equal. They are made from smaller building blocks called amino acids. Of the 20 amino acids, nine are considered 'essential' because the body cannot produce them and must obtain them through diet. A complete protein source is one that provides all nine of these essential amino acids in sufficient amounts. While animal products like meat, eggs, and dairy are naturally complete proteins, most plant-based foods are considered incomplete, meaning they are low in or missing at least one essential amino acid.

Beans and other legumes are excellent sources of protein but are typically low in the amino acid methionine. Conversely, grains, nuts, and seeds contain methionine but are often low in lysine, an amino acid that beans have in abundance. By strategically combining these complementary plant foods, you can easily create a complete protein meal. The good news is that these pairings do not need to be consumed in the same meal, but rather over the course of the day.

The Power of Pairing: Combining Beans for Complete Protein

Beans and Grains

This is perhaps the most classic and widely known method for creating a complete protein. The lysine in beans perfectly complements the methionine found in grains.

• Black beans and rice: A staple in many cuisines, this pairing forms a perfect complete protein. Use brown rice for added fiber and nutrients.
• Hummus and pita bread: Hummus, made from chickpeas (a type of bean), is often served with whole-wheat pita bread, creating a complete protein snack or meal.
• Pea and barley soup: The combination of peas (a legume) with barley (a grain) creates a hearty, nutritious, and complete protein soup.

Beans and Nuts or Seeds

Nuts and seeds are another group of foods rich in methionine and other amino acids that pair well with beans.

• Bean chili with sunflower seeds: Top a classic three-bean chili with a handful of sunflower seeds for added texture and a complete protein profile.
• Lentil salad with almonds: A hearty lentil salad with roasted almonds is a perfect example of a legume and nut combination.
• Hummus with tahini: Traditional hummus is made from chickpeas and tahini (sesame seed paste), a perfect example of combining a legume and seed for a complete protein.

Lists of Complementary Pairings and Recipe Ideas

Here is a quick reference for creating your own delicious and protein-packed meals:

• Mexican Burrito Bowl: Layer brown rice with black beans, corn, salsa, and guacamole for a flavorful and balanced meal.
• Lentil Soup with Whole-Grain Bread: A bowl of lentil soup served with a slice of whole-grain toast is a simple yet complete protein option.
• Split Pea Soup with Crackers: This classic comfort food is a great example of a bean and grain combination, especially when served with whole-grain crackers.
• Breakfast Oatmeal with Soy Milk: For a morning boost, pair fiber-rich oats (a grain) with a complete plant protein like soy milk.
• Pasta e Fagioli: This Italian classic combines pasta (a grain) with beans for a complete protein dish.
• Chickpea Salad Sandwich: Mix mashed chickpeas with vegan mayonnaise, celery, and onions, and serve on whole-wheat bread.

Combining Incomplete Proteins: A Comparison

Food Group	Limiting Amino Acid	Complementary Foods	Meal Examples
Beans & Legumes	Methionine	Grains, Nuts, Seeds	Rice & Beans, Hummus & Pita
Grains	Lysine	Beans, Nuts, Seeds	Oatmeal & Soy Milk, Peanut Butter on Whole Wheat
Nuts & Seeds	Lysine	Beans	Trail Mix with Peanuts (a legume), Salads with Seeds & Legumes
Vegetables	Varies, generally low in several	Grains, Beans, Nuts, Seeds	Stir-fry with Veggies, Tofu & Rice

Creating Varied and Delicious Plant-Based Meals

Flavorful Red Beans and Rice

This recipe is a classic example of a complete protein meal and can be easily adapted to your taste.

• Ingredients: 1 cup brown rice, 1 can (15 oz) red beans (rinsed), 1 tbsp olive oil, 1 onion (chopped), 1 bell pepper (chopped), 2 cloves garlic (minced), 1 tsp Cajun seasoning, salt and pepper to taste.
• Instructions:
  1. Cook the brown rice according to package directions.
  2. In a separate skillet, heat olive oil over medium heat. Sauté the onion and bell pepper until soft, about 5-7 minutes.
  3. Add minced garlic and cook for another minute until fragrant.
  4. Stir in the rinsed red beans, Cajun seasoning, salt, and pepper. Cook for 3-5 minutes until heated through.
  5. Combine the bean mixture with the cooked rice and serve hot.

Quick and Easy Hummus and Vegetable Wraps

For a fast and healthy complete protein lunch, try this simple recipe.

• Ingredients: Whole-wheat tortillas, hummus, spinach, shredded carrots, cucumber slices, and bell pepper strips.
• Instructions:
  1. Spread a generous layer of hummus onto a whole-wheat tortilla.
  2. Add spinach, shredded carrots, cucumber, and bell pepper strips.
  3. Roll up tightly and enjoy. This simple combination provides a complete protein, fiber, and a variety of vitamins.

The Importance of Variety

While combining specific foods is effective, focusing on a diverse diet is key. Eating a wide range of plant-based foods throughout the day, rather than in a single sitting, is sufficient for obtaining all essential amino acids. Some plant foods, like soy (tofu, tempeh), quinoa, and buckwheat, are naturally complete proteins on their own.

Conclusion

Making a bean a complete protein is a straightforward and delicious process that involves simple food pairing. By understanding the concept of complementary proteins and combining legumes with grains, nuts, or seeds, you can ensure your body receives all the essential amino acids it needs for optimal health. From classic dishes like rice and beans to more creative combinations like lentil salad with almonds, incorporating these pairings into your meals is both easy and satisfying. The most important takeaway is that variety is the key to a balanced plant-based diet, and with a little knowledge, you can effortlessly create nutrient-dense and complete protein meals. For more in-depth nutritional guidance, refer to resources like the National Soybean Research Laboratory, which offers insights on plant-based protein.

Frequently Asked Questions

Do I need to eat complementary proteins in the same meal?

No, it is not necessary to consume complementary proteins in the same meal. Your body maintains a pool of amino acids throughout the day, so as long as you eat a varied diet, all nine essential amino acids will be obtained over the course of the day.

Are all beans incomplete proteins?

Most beans and legumes are considered incomplete proteins, as they are low in the amino acid methionine. However, soybeans are an exception and are considered a complete protein.

Which amino acid are most beans and legumes low in?

Most beans and legumes are typically low in the essential amino acid methionine.

Which amino acid are most grains low in?

Most cereal grains, like rice and wheat, are typically low in the essential amino acid lysine, which beans have in abundance.

What are some simple recipe ideas for combining beans and grains?

Some simple recipes include classic black beans and rice, lentil soup with whole-grain bread, or a hummus and pita sandwich.

Are there any plant foods that are naturally complete proteins?

Yes, several plant-based foods are naturally complete proteins, including soy products (tofu, tempeh, edamame), quinoa, hemp seeds, chia seeds, and buckwheat.

Is hummus a complete protein?

Yes, traditional hummus is a complete protein. It is made from chickpeas (a legume) and tahini (a sesame seed paste), which provide the necessary complementary amino acids.