These days, everyone is all about the protein. Omelettes and Greek yogurt for breakfast. Grilled chicken for lunch. Protein shakes, beef jerky, turkey slices, and hard-boiled eggs for snacks. It seems that no matter where you look, someone is talking about the exact amount of protein you need to feel great and look even better.
That’s all fine, but what if you’re a vegetarian? Are you destined to live a life filled solely with tofu steaks, tempeh cubes, and frozen meat substitutes?
According to nutritionists, there’s no need to fear. There’s one food that we should all be eating more of if we want more protein, whether we’re vegetarian or not: Legumes. Better yet, they say that we eat them a certain way, we’ll get all the protein we need while also reaping a ton of other benefits.
The benefits of legumes
Health experts have long praised the benefits of legumes and pulses like lentils, beans, and peas. “As a high fiber and high protein food, legumes have particularly been reported to reduce the risk of diseases including coronary heart disease, obesity, diabetes, high cholesterol, or strokes,” notes The Healthcare Review at Cornell University.
Legumes are not just an excellent source of plant-based protein and fiber, but they may help you maintain a healthy weight, too. For example, Dr. William Li, an expert in metabolic issues, frequently notes that beans are one of the three foods (along with tomatoes and capers) he recommends for balancing the metabolism because they feed the gut microbiota. Another expert in the field, Vani Hari, also promotes the high content fiber of legumes for weight loss and increasing longevity. And, Dr. Oliver Courtin-Clarins says that “the results of six clinical trials suggest that the consumption of pulses reduces the percentage of fat in the body. Including legumes in the diet allows a slight decrease in weight without restricting caloric intake.”
Add rice to create a complete protein
There’s a reason “beans and rice” is a staple dish in many cultures. The classic plant-based combination creates what’s known as a “complete protein” because it contains all nine essential amino acids—just like animal protein.
Because of this, nutritionist Leticia Carrera, director of the center Felicidad Carrera, advises always eating pulses with brown rice and substituting the combination for meat two to three times a week—at least. “This combination has less fat, more fiber, and more vitamins,” she explains, pointing out that the potential for increased muscle mass, satiety, energy, and a strengthened immune system are well worth the swap.
How to incorporate legumes and rice into your diet
You don’t have to stick to rice bowls and hearty soups to take advantage of the combination, either. In fact, one of the most surprising things about this combo is just how versatile—and tasty—it can be. Below, a few options:
