15. Perfect protein pairings
Worried about getting enough protein on a plant-based diet? The trick is to partner legumes, grains, nuts and veggies that supply all nine of the essential amino acids your body can’t make on its own. Try these match-ups in the ratios described below.
1 1/3 parts chopped red peppers to 3 parts cooked cauliflower
1 part cooked chickpeas to 3 parts cooked mustard greens
1 part lima beans to 2 parts cooked carrots
1 1/2 parts cooked broccoli rabe to 1 1/3 parts cooked wild rice
1/2 part firm tofu to 1 1/4 parts cooked soba noodles
Ikaria, Greece
Olive Oil
Wild Greens
Potatoes
Feta Cheese
Black-Eyed Peas
Chickpeas
Lemons
Mediterranean Herbs
Coffee
Honey
Okinawa, Japan
Bitter Melons
Tofu
Sweet Potatoes
Garlic
Turmeric
Brown Rice
Green Tea
Shiitake Mushrooms
Seaweed
Ogliastra region, Sardinia
Goat’s and sheep’s milk
Flat Bread
Barley
Sourdough Bread
Fennel
Fava Beans and Chickpeas
Tomatoes
Almonds
Milk Thistle
Cannonau Wine
Loma Linda, California
Avocados
Salmon
Nuts
Beans
Water
Oatmeal
Whole Wheat Bread
Soy Milk
Nicoya Peninsula, Costa Rica
Maize Nixtamal
Squash
Papayas
Yams
Black Beans
Bananas
Pejivalles (Peach palms)