Grains, legumes, nuts and seeds are, by themselves, all incomplete proteins, but when combined with their partner, make complete proteins.
The three families are:
Grains eg brown rice, wheat, cracked wheat, barley, oats, rye, bread, corn, millet & buckwheat
Legumes eg lentils, mung beans, aduki beans, haricot beans, kidney beans, broad beans, chick peas, dried peas
Nuts & Seeds eg sunflower seeds, sesame seeds, pumpkin seeds, tahini, cashew nuts, peanuts, almonds, hazelnuts, brazil nuts, coconut, pine nuts
Grains and Legumes together make a complete protein. An example of this would be baked beans on whole grain toast; bean or pea risotto; wholemeal pita bread with hummus; lentil curry on rice.
Grains and Dairy together make a complete protein. For example, muesli with milk or yoghurt; pasta with cheese sauce; bread & cheese; rice pudding.
Legumes and Nuts & Seeds also form a complete protein when paired together. An example of this would be chickea patties with tahini or a satay sauce; lentil and nut roast.
Eggs, dairy products and soya products are all complete proteins.
These rissoles combine Nuts with Grains to form a complete protein (ground almonds and rice).
This recipe came from a lovely book called "Festivals, Family and Food", by Diana Carey and Judy Large, which contains activities, stories, songs and recipes for the different seasons, celebrations and festivals from around the world. I served the rissoles with wilted spinach and hollandaise sauce, (which contains egg, also a complete protein) but they would also be good served as vegetarian burger patties, with hummus and beetroot and salad.
Nut and Rice Rissoles
2 oz rice
1 onion, finely chopped
2 Tbsp grated ginger
1 oz butter
4 oz ground nuts
1 egg
2 oz breadcrumbs
1/2 tsp sage
salt & pepper
4 oz cheese, grated
pinch of nutmeg
Easy Hollandaise Sauce
This is a wonderful recipe from "The Vegetarian Adventure Cookbook" by Rowan Bishop and Sue Carruthers. It makes quite a lot, so I usually halve the recipe. I use a whizzy stick to whizz it all together.
4 egg yolks
1 tbsp lemon juice
1 tsp Dijon style mustard (but if you don't have it, any mustard will do)
1/2 tsp salt
freshly ground pepper to taste
125g butter, melted
Place the egg yolks in a food processor or blender (or a mixing bowl if you are using a whizzy stick) with the lemon juice, mustard, salt and pepper.
Heat the butter in a saucepan until bubbling.
Blend the yolks briefly, for about 5 seconds With the motor still running, add the butter in a thin stream until it is thickened. Adjust the seasoning, and reheat gently to serve.
Nut and Rice Rissoles
2 oz rice
1 onion, finely chopped
2 Tbsp grated ginger
1 oz butter
4 oz ground nuts
1 egg
2 oz breadcrumbs
1/2 tsp sage
salt & pepper
4 oz cheese, grated
pinch of nutmeg
Cook the rice until just tender. Drain.
Heat the butter in a frypan, add finely chopped onion and grated ginger.
In a mixing bowl, combine ground nuts, cheese, breadcrumbs, sage, nutmeg and seasoning.
Add the onions, ginger and rice.
Add the egg, stir to combine.
Form into patties. Fry in hot oil until golden brown.
Wash the spinach, pour boiling water over it to wilt it.
To serve, place patties on plate, top with wilted spinach, and drizzle hollandaise sauce over the top.
Easy Hollandaise Sauce
This is a wonderful recipe from "The Vegetarian Adventure Cookbook" by Rowan Bishop and Sue Carruthers. It makes quite a lot, so I usually halve the recipe. I use a whizzy stick to whizz it all together.
4 egg yolks
1 tbsp lemon juice
1 tsp Dijon style mustard (but if you don't have it, any mustard will do)
1/2 tsp salt
freshly ground pepper to taste
125g butter, melted
Place the egg yolks in a food processor or blender (or a mixing bowl if you are using a whizzy stick) with the lemon juice, mustard, salt and pepper.
Heat the butter in a saucepan until bubbling.
Blend the yolks briefly, for about 5 seconds With the motor still running, add the butter in a thin stream until it is thickened. Adjust the seasoning, and reheat gently to serve.
