Looking for a simple to make vegetarian entree? This healthy protein-packed confetti bean and rice salad is the perfect recipe, bursting with flavor and color. It’s a great dish to bring to a potluck dinner, but we recommend you double the recipe as it will go quickly! SKIP DIRECTLY TO RECIPE.
Keep in mind that protein is critically important for us as we age. This nutrient promotes muscle maintenance and growth, bone health, immune function, wound healing, and more. Including this healthy salad with both black beans and pinto beans provides you with a generous amount of plant-based protein.
How Do Plant-Based Protein Sources Differ from Animal-Based Protein Sources?
Animal-based protein sources, considered complete proteins, contain all nine essential amino acids. When an amino acid is said to be essential, it means we cannot manufacture it in our bodies. Plant-based protein sources, such as the black and pinto beans in this recipe, are not complete proteins. You need to eat a variety of plant-based protein sources to ensure you get all the amino acids you need in your diet. These plant-based sources are still excellent sources of protein though. One cup of either black or pinto beans, cooked, contains approximately 15 grams of protein.
What are Complimentary Proteins?
As explained above, many plant-based protein sources are not complete proteins as they do not contain all the essential amino acids. Complimentary proteins are when you combine two or more incomplete protein sources that together contain all nine. It’s best to eat the complimentary protein sources in the same day, but they do not have to be consumed in the same meal. Examples of complimentary proteins include combinations such as rice and beans, yogurt with granola, or pasta and lentils.
Are Any Plant-Based Protein Sources Considered Complete Proteins?
Yes! Quinoa contains all nine essential amino acids and is therefore considered a complete protein. Some people like to really boost the protein content of this recipe by substituting quinoa for the rice. Please note that the flavor and texture will differ somewhat, but the salad will still be delicious! Other complete plant-based protein sources include soybeans and soy products like tofu, edamame, and soy milk, and seeds like chia and hemp seeds.
Benefits of Plant-Based Protein
Plant-based proteins are often good sources of fiber, iron, essential vitamins, minerals, and antioxidants. They also are low in saturated fat, which generally accompanies animal-based protein sources.
Bean and Rice Recipe
Protein-Packed Confetti Bean and Rice Salad
Ingredients
Method
- Dressing: Whisk together oil, vinegar, sugar, garlic, salt, ground cumin, chili powder and pepper
- Salad: In a separate bowl, combine beans, corn, green onions, peppers and cilantro. Pour dressing over salad (note: we seldom use all of the dressing, usually just enough to coat the ingredients. So try a portion, taste, then add more if you like. It's nice to have extra anyway - the dressing is delicious and has a bit of a tang. Keeps well in the refrigerator and we often use it on other salads).
- Refrigerate until ready to use.
Notes
Leslie Farin is the Publisher and Founder of 50PlusToday. She is an experienced communications and marketing professional passionate about working with older adults and their families. She works with a team of writers to provide essential and cutting-edge information related to the 50Plus community.
