Have you ever heard the phrase “complete protein” and wondered what it meant? If so, you’re in luck, because for Foodie Friday, I’m going to briefly explain, then give you a recipe featuring one of my favorite complete proteins!
Amino acids are the building blocks of proteins, and there are 20 amino acids that can combine to form different types of protein. Our bodies can actually manufacture 11 of those amino acids, so the other 9 are called “essential amino acids.” We must get these essential amino acids from our food (or supplements) to survive. If any food has all 9 essential amino acids, it is called a complete protein.
This Greatist article cites several vegetarian complete proteins, including quinoa, soy, hemp, chia, (and even rice and beans), and also points out that you don’t really need to worry about complete proteins too much. However, it’s still nice to know that you’re getting all the amino acids your body needs – so load up
And today you get one more! I made this in Colorado, and will definitely be making it again. It’s a quick way to pack in your veggies and your protein, and it’s a crowd-pleaser, too! So next time you’re tight on time but want a tasty and nutritious, protein-packed meal, try this one out!
30-Minute Mexican Quinoa Skillet
Prep Time: 10 minutes Cook Time: 20 minutes Total Time: 30 minutes Yield: 4 servings Each serving contains: 317 calories, 10g fat, 41g carbs, and 18g protein.
1 Tbsp. olive oil 1 onion, diced
3 cups cauliflower, chopped into bite-sized pieces
2 cups broccoli, chopped into bite-sized pieces
1 cup mushrooms, sliced
1 cup cherry tomatoes, sliced in half
1.5 cups cooked quinoa
1 cup black beans, rinsed and drained
2 cups spinach, packed
1/2 tsp. seasoned salt
1 tsp. cumin
1/2 tsp. garlic powder
1. Chop all your vegetables into bite-sized pieces.
2. Heat olive oil in large skillet over medium heat. Add diced onion and seasoned salt, and sauté until onion begins to soften.
3. Add chopped cauliflower, broccoli, mushrooms, cumin, and garlic powder, and sauté another 5-7 minutes, or until vegetables begin to soften.
4. Add in cooked quinoa, beans, spinach, and cherry tomatoes, and sauté until heated through.
5. Add salsa and stir until combined.
6. Meanwhile, in a separate skillet, fry each egg separately.
7. Remove quinoa dish from heat and divide onto 4 plates. Top each plate with a fried egg and serve!