The Tale of a Complete Protein

My best friend recently went back to being an Ovo-Lacto Vegetarian and it got me thinking.  Personally, I could absolutely go vegetarian (and have) without issue.  I love all the alternate sources of protein/nutrients that are available for vegetarians; Quinoa, Tempeh, Tofu, and everything in between.  They're all so delicious and different from the flavor profiles I'm used to. Plus, meat isn't really in my top-ten favorite foods.

I would love to support her by taking the plunge into Ovo-Lacto land with her. My only hangup is that feeding a 6'3" muscular dude enough calories on a vegetarian diet is expensive and I don't want to cook two dinners every night. Mr. Husband is a good sport about it, though, and we do try to eat vegetarian at least a couple nights a week.

This is one of my favorite quick, lazy vegetarian dishes and one that Mr. Husband and the best friend adore. Usually it takes less than 15 minutes to make and keeps me full for hours!

Lazy Black Beans and Rice Burritos

• One 15oz can of Black Beans (drained, rinsed)
• Two cups prepared Brown Rice
• Approximately 1.5 cups of Salsa
• Garlic Powder to taste
• Lime Juice to taste
• Cilantro (chopped) to taste
• Whole Wheat Tortillas (2 per person)

Natalie Dee Knows Her Burritos

In a medium saucepan, add your Black Beans and heat on medium heat. Add 1 cup of Salsa, a little lime juice, and a little Garlic Powder. Continue heating. Once the beans/salsa mix are almost boiling, add in the cooked rice and mix well.

Our house loves Cilantro so I add about 1/4 cup at this stage. Let your cilantro cook down into the mix (should take about a minute). If it doesn't look like you have added enough salsa, add about a half cup more.

Taste it frequently.  Since it cooks quickly, you want to make sure it isn't going to taste bland or overpowering! If it tastes too sweet, add lime juice. If it tastes too tart, add a little more salsa. If it is too bland, add more of everything?

Heat your tortillas in your usual tortilla heating fashion. I heat them in a dry frying pan right before I serve.

If you're a nice host/hostess, you'll make a couple burritos for each person and plate that.
If you're cool, like me, you'll give them a couple hot tortillas, a fork and a bowl full of beans and rice and they-will-love-it-or-else.

Depending on your ingredients/preference/people this makes about 2-3 servings of 2 burritos. The calories range from about 450-750 calories per person.

Now that you've made it through the fun part of this entry, get ready for some science! Beans and Rice together form a "complete-protein" which, according to Wikipedia's vast knowledge, means that they are a source of protein that also contains the right balance of amino acids for humans.   Most vegetables on their own do not contain whole proteins (round of applause for soy, spirulina, hemp seed, amaranth, buckwheat, and quinoa which do!) while all animal proteins do. 

Vegetarians are at a huge disadvantage because they don't get to take the easy route.  They are challenged to find the right combination of foods that will provide the right balance.  For my bestie, and those of you interested in eating a vegetarian diet, The Veggie Table has a great list of vegetable pairings that will help to keep your diet healthy and protein plentiful!