How to get complete proteins in Vegetarian foods?

Proteins are made of 23 amino acids. Nine of these amino acids are 'essential', meaning body can not make them. Animal foods such as meats, dairy products and eggs contain all the amino acids, while plant proteins have different essential amino acids in different foods with the exception of soybeans. Proteins in soybeans are comparable to meats.

Combination of different plant foods can give us all the essential amino acids. This technique is called 'complementing proteins'. The foods are divided into 4 Groups: Grains, Dried beans, Vegetables and Nuts. You must eat Grains and one more foods from the remaining three groups.

Grains

Wheat, Millet, Rice, Corn, Oats. Bajra (Millet) has high amount of proteins. Durum flour has the highest amount of protein. Brown rice has higher protein than white rice

Dried Beans (Legumes)

Soybeans, Chickpeas, Red Kidney beans, Moong beans, Lentils, Toor, Urad. Soybeans have the highest amount and complete protein.

Vegetables and Fruits

Broccoli, Potatoes, Peas, Spinach. Avocado, peas, and potatoes are high in proteins.

Nuts and seeds

Examples of complemented protein

Combination Dish	Complementing Groups
Roti & Dal	Atta (Grain group) + Dal (Dried Beans Group)
Khichri	Rice (Grain group) + Moong Dal (Dried Beans Group)
Naan & Cholay	Naan Atta (Grain group) + Cholay (Dried Beans Group)
Missi Roti	Atta (Grain group) + Besan (Dried Beans Group)
Aloo Pratha	Pratha Atta (Grain group) + Potato (Vegetable group)
Peanut Butter sandwich	Bread (Grains group) + Peanut butter (Nuts group)

A typical Indian vegetarian meal consists of Roti (Grain group), Dal (Dried beans) and Vegetable curry (Vegetable Group) complementing proteins.

Variety in complementing is important

Variety is key to the quality of total proteins. Choose as much variety across the the food groups and within a group to balance out all the amino acids. The total amount of protein, as well as the total amount of essential amino acids is important for quality protein.

Should the complementing protein taken at the same time?

The body keeps a temporary storage of all the essential amino acids. Therefore it is not necessary to eat all the complementing proteins in the same meal.