Скачать или смотреть Lentil and Bean Soup, High in Complete Proteins - Pot Of Gold

The phrase "complete protein" is one of those scary phrases that people throw around to make nutrition seem complicated and/or to diss plant-based diets. It scared me for a long time.

Here's the quick summary. Protein is a collection of amino acids. A bunch of them are already naturally created in your body and you need the rest from your diet. Meat is an easy way to get the rest of those essential amino acids for a complete protein, but it's not hard to group together plant based ingredients for that same complete protein (and some plants are complete protein on their own).

So while complete protein is super important, don't be intimidated. Check out this video for tons of examples.

Ingredients:
2 Tbsp olive oil
1 onion finely chopped
4 cloves garlic peeled and crushed
1 inch piece of ginger, peeled and chopped
2 Leeks, white part only, chopped
1 tsp turmeric
Salt + pepper to taste (but adding miso at the end, that is very salty)
1 large Sweet potato, peeled chopped into small cubes
1 cup dried red lentils, wash in a bowl of water till water runs clear (important step!)
6 cups water (if you have home made stock you can use it, but please don’t use store-bought stocks, they are full of preservatives, MSG and extra sodium)
1/2 cup mint
5 cups of spinach, (it will cook down)
2 sprigs fresh thyme
two 400 g (14 oz) cans of cannellini beans rinsed and drained
1 lemon, squeezed for the juice
3 Tbsp Miso paste
salt and pepper

Top it off with:
2 Tbsp Nutritional yeast
2 Tbsp roasted pumpkin seeds
2 Tbsp hemp seeds