Maximizing Your Vegetarian Proteins

A plant-rich diet is a key component of good nutrition and health. When it comes to proteins though, a single plant rarely offers all the essential amino acids your body needs to build its muscles and maintain maximum functionality. The way this works is that if you consume a protein source with 100% of 19 out of 20 essential amino acids, and contains one at only 50%, you only get 50% benefit of those other 19 too.

The solution? Mix and match vegetarian protein sources (more than just beans!) in order to get maximum benefits. Choose two of any sources below:

• Beans/Legumes--personal favorite is black beans! 
• Whole grains--barley, oats, brown rice, quinoa (richest in protein!)
• Vegetables--low calorie and tons of variety. 

Or check out some of these recipes for complementary protein boost:

• Black bean burgers
• Easy PB lunch sandwich
• Boost a salad! 
• Breakfast: Oatmeal with walnuts and raisins
• Snack/Appetizer: favorite veggies with hummus

Black Bean Burgers

For the sworn uncompromised meat-lover, this simple solution is sure to satisfy! Try it paired with some sweet potato oven “fries” and corn on the cob on the side for a hearty meal.

Serves 4 (8 burgers total)

Prep time: 15 minutes

Total time: 45 minutes

Ingredients

¼ cup oats

8.5 oz can black beans (no salt added)

1 jalapeno pepper, chopped

1 clove garlic, minced

1 egg

1 tsp salt

1 tsp pepper

½ tsp chili powder

2 Tbs olive oil

Optional serving suggestions:

Salsa

Caramelized onions

Avocado slices

Whole wheat English muffins or hamburger rolls

1. In food processor, pulse oats until finely ground. Remove from food processor and set aside.
2. Pulse beans in food processor with jalapeño and garlic until well mixed. Mix spices in bowl with oats. Add in along with egg and pulse until well mixed.
3. Refrigerate mixture for 30 minutes.  (This is a great time to start making some sweet potato fries and/or corn  to accompany)
4. Remove mixture from refrigerator and form patties using about ½ cup mixture per patty.
5. Heat 1 Tbs olive oil in large skillet and cook patties until 1 side is browned, then flip. Once both sides are browned and mixture is warmed through, transfer patties to a plate. Repeat this step using remaining tablespoon of olive oil and rest of patties.
6. Serve with optional toppings.