The substitutes sold in stores are made from soy and/or pea protein. The production of these products requires the use of numerous ingredients, such as additives (thickeners, emulsifiers, and stabilizers), fats, and a significant amount of salt. These alternatives are not necessarily optimal for health, and most contain an insufficient amount of protein.
Protein complementarity is an approach that uses minimally processed or even unprocessed foods to meet the protein needs of a healthy adult.
Grains (wheat, rice, corn, barley, rye, oats) contain all essential amino acids except lysine, while legumes (lentils, peas, beans) contain all except methionine. Together, they complement each other. To achieve this, the proportions must be appropriate: 2/3 grains and 1/3 legumes. To ensure an adequate protein intake for adults, these two food groups can be included either in the same meal or throughout the same day.
Below is a quick-to-make recipe that demonstrates this complementarity and, depending on the fruit chosen, can be a seasonal dish.
Recipe: Pink Couscous
Ingredient List
- 120g couscous
- 1 beet with its juice
- 1 box of chickpeas (230g ; 138 g drained)
- 1 apple
- ¼ tsp salt
- pepper
- 1 tbsp white wine vinegar
- 1 tbsp olive oil.
Preparation Steps
- Place the couscous in a mixing bowl. Pour boiling water and the beet juice over the couscous. Cover the bowl and let it soak for about 5 minutes. Then let it cool.
- Using a fork, fluff the couscous by stirring gently. Add salt and pepper to taste.
- Add the drained chickpeas, diced beets, and thinly sliced apple to the bowl. Mix well to incorporate them into the couscous.
- In a small bowl, mix the olive oil and white wine vinegar to make the dressing.
- Pour the vinaigrette over the couscous and toss gently to coat evenly.
- Let the couscous salad rest for a few minutes to allow the flavors to blend.
- Serve the beetroot and chickpea couscous salad as a side dish with a main course or enjoy it as an appetizer.
Article co-written with Laetitia Verger