Where do you get your protein?

“In fact, all the protein on the planet was formed by the effect of sunlight on green plants. The cow did not eat another cow to form its muscles, which we call steak. The protein wasn’t formed from thin air, the cow ate grass.” ~Joel Fuhrman, M.D.

Many people have this misconception that we need meat or other animal products to get protein in our diets, but that is not the case at all. Protein can be found in high amounts in plant sources such as legumes, greens, nuts, seeds, beans, and grains.

A complete protein is a source of protein that contains all 9 essential amino acids in correct proportions necessary to support biological functions. Some plant-based proteins are complete proteins on their own, such as quinoa, buckwheat or soybeans, for example. Non-animal sources from the sea can also be complete proteins, such as the super-food spirulina.  Other foods, like whole-grain rice becomes a complete protein when it is combined with beans.  Similarly, a simple and classic favorite, peanut butter on whole grain bread, also becomes a complete protein in this combination.


With all these choices of complete proteins that don’t come from animals, it becomes a choice whether to participate in their enslavement, suffering and slaughter or whether to abstain and get your optimal nutrition from kinder sources.

“A man can live and be healthy without killing animals for food; therefore, if he eats meat, he participates in taking animal life merely for the sake of his appetite. And to act so is immoral.”~Leo Tolstoy

Below, I share with you 2 recipes, one for a rice dish and another for a bean salad, which when combined together, give you a very satisfying, delicious, complete protein vegan meal. Enjoy, in joy and in health!



Brown Basmati and Long Grain Wild Rice with green vegetables


1 cup long grain wild rice

1 cup brown basmati rice

Water or vegetable broth as required to cook rice, at least 4 cups

2 cups spinach, chopped

2 cups broccoli, chopped

1 cup frozen peas, boiled

1 cup mushrooms, chopped

3-4 cloves garlic, minced

2 tablespoons dried oregano

½ cup fresh parsley, chopped

3 tablespoons grapeseed oil

Sea salt and freshly ground black pepper to taste


1. For best results, cook each type of rice separately. Each rice you choose will come with specific cooking instructions due to differences in length of time required to cook. Before following those instructions, I do as follows (optional): heat 1 teaspoon of oil and 1 minced garlic for 2-3 minutes. Add rice and stir to allow the oil to coat the rice evenly. Add 2 cups of water or vegetable broth and cover to simmer. Add approximately 1 teaspoon of sea salt. Stir frequently.

2. Once all the liquid is absorbed, taste the rice to see if the desired consistency has been reached. If it is still too hard, add a little more liquid and repeat test once all liquid is absorbed.

3. While rice is cooking, sauté vegetables with garlic, sea salt and oil. Again for best results, cook them separately.

4. Place peas in a pot with 2 cups of water and bring to a boil. Once water boils, immediately remove from heat and drain. Set aside.

5. Once rice is cooked and all vegetables are ready, combine all ingredients in a large serving bowl. Taste test to determine whether more salt is required. Add pepper as desired.

6. Garnish with chopped fresh parsley. Serve warm.


Red Kidney Bean and Celery Salad


2 cups dehydrated red kidney beans OR 1 cup of kidney beans and 1 cup of any other bean of your choice, soaked overnight with one bay leaf and one strip of dried Kombu.

1 cup celery, chopped

1/3 cup fresh parsley OR cilantro, finely chopped

4-5 green onions, chopped

2 tablespoons olive oil

1 tablespoons flax seed oil OR 1 tablespoon ground flax seeds

1 teaspoon dried chili flakes

2 teaspoon dried oregano

2 tablespoons hemp seeds

Juice from one lemon OR 2 tablespoons balsamic vinegar



  1. Boil beans with bay leaf and Kombu for 1 to 1.5 hours (or until beans are soft) with one clove of garlic and 1 teaspoon sea salt. Skim foam while cooking. (Skimming, in addition to the bay leaf and Kombu, removes gas-producing effect of beans.) Allow to cool.
  2. Mix cooled beans and all ingredients in large bowl.
  3. Serve chilled.


“Choose to inhale. Do not breathe simply to exist.” ~Mattie Stepanek

Follow Maria on Twitter and Facebook.

Facebook Comments

One comment

  • Comparing 100 calories is only way of looking at protein content..you would have to eat 10oz of broccoli compared to 1oz of steak (roughly) so to put it another way, steak has ten times as much protein as broccoli. Figures can be used in which ever way suits the views of those who use them!

Join the discussion

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.