Fortunately for vegans and traditional vegetarians, one does not have to eat meat or dairy products to obtain all the amino acids the body cannot produce. They can instead plan a meal consisting of foods that collectively contain the essential eight. Whole cereal grains and legumes are the most famous of such complementary foods whose proteins add up to form a complete source. There is one salient condition, however. The two must usually be eaten at the same meal. Thus, the traditional peasant dish of rice and beans or the American Indian mixture of lima beans and corn (succotash) are good sources of protein.
Lacto and lacto-ovo vegetarians need not be as concerned about consuming their required share of complete protein because dairy products and eggs contain all eight essential amino acids.
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Vegetarian Recipes **
