“Delicious Plant-Based Recipes Packed with Complete Proteins”

Vegetarian diets can include complete proteins by combining plant-based foods that provide all nine essential amino acids. Below are recipes featuring complete protein sources:

1. Quinoa and Black Bean Salad

Ingredients:

• 1 cup quinoa (cooked)

• 1 cup black beans (cooked or canned, rinsed)

• 1 cup chopped bell peppers

• ½ cup corn kernels

• 2 tbsp olive oil

• Juice of 1 lime

• 1 tsp cumin powder

• Salt and pepper to taste

Instructions:

1. Cook quinoa and let it cool.

2. In a bowl, combine quinoa, black beans, bell peppers, and corn.

3. Mix olive oil, lime juice, cumin, salt, and pepper in a small bowl.

4. Pour the dressing over the salad, mix well, and serve.

2. Lentil and Rice Bowl

Ingredients:

• 1 cup cooked lentils

• 1 cup brown rice (cooked)

• 1 cup sautéed spinach

• ½ cup diced tomatoes

• 1 tbsp olive oil

• 1 clove garlic (minced)

• Salt and pepper to taste

Instructions:

1. Heat olive oil in a pan and sauté garlic until fragrant.

2. Add spinach and tomatoes; cook until softened.

3. Combine lentils, rice, and sautéed vegetables in a bowl.

4. Mix well, season with salt and pepper, and serve warm.

3. Chickpea and Tahini Wrap

Ingredients:

• 1 whole-grain tortilla

• ½ cup chickpeas (mashed)

• 2 tbsp tahini

• ½ cup shredded lettuce

• ¼ cup grated carrots

• 2 tbsp hummus

Instructions:

1. Spread hummus on the tortilla.

2. Layer mashed chickpeas, tahini, lettuce, and carrots.

3. Roll the tortilla tightly, slice in half, and enjoy.

4. Edamame and Tofu Stir-Fry

Ingredients:

• 1 cup edamame (shelled and cooked)

• ½ cup tofu (cubed)

• 1 cup mixed vegetables (e.g., broccoli, bell peppers, carrots)

• 1 tbsp soy sauce

• 1 tsp sesame oil

• 1 clove garlic (minced)

Instructions:

1. Heat sesame oil in a pan and sauté garlic.

2. Add tofu and cook until slightly crispy.

3. Toss in vegetables and edamame, stir-fry for 5 minutes.

4. Add soy sauce, mix well, and serve with brown rice or quinoa.

5. Chia Seed Pudding with Almond Milk

Ingredients:

• 3 tbsp chia seeds

• 1 cup almond milk

• 1 tbsp maple syrup or honey

• ½ cup mixed fruits (e.g., berries, banana, kiwi)

Instructions:

1. In a bowl, mix chia seeds, almond milk, and sweetener.

2. Let it sit for at least 4 hours or overnight in the fridge.

3. Top with mixed fruits and serve as a nutritious breakfast or dessert.

These recipes ensure you get a balance of essential amino acids for a complete protein source.