Complete Plant Protein Bowl Recipe: 35g Protein from Lentils & Quinoa

Think you need animal protein to get complete nutrition? Think again. This plant-powered protein bowl combines lentils and quinoa - two complementary protein sources that together deliver all essential amino acids your body needs. With 35g of complete protein, this bowl proves that plant-based meals can absolutely support your muscle health during menopause.

Research shows that strategic plant protein combining reaches 90% of the protein quality of animal sources. This recipe puts that science into delicious practice.

Why This Plant Protein Combination Works

This isn't just a random collection of plant foods - it's strategically designed to deliver complete protein:

• Lentils: High in lysine (an amino acid low in grains) and packed with iron, folate, and fiber for hormone metabolism
• Quinoa: A complete protein on its own, plus high in methionine (low in legumes) - together they complement perfectly
• Chickpeas: Additional protein boost plus blood sugar-stabilizing fiber
• Tahini: Healthy fats for hormone production plus calcium for bone health
• Vegetables: Antioxidants, fiber, and micronutrients for overall health

Ingredients

For the Bowl Base:

• 1 cup dried green or brown lentils, rinsed
• 1 cup quinoa, rinsed
• 1 can (15 oz) chickpeas, drained and rinsed
• 2 cups baby spinach
• 1 cup cherry tomatoes, halved
• 1 cucumber, diced
• 1/4 red onion, thinly sliced
• 1/4 cup fresh parsley, chopped
• 2 tablespoons olive oil
• Salt and pepper to taste

For the Lemon-Tahini Dressing:

• 3 tablespoons tahini
• 2 tablespoons fresh lemon juice
• 1 tablespoon olive oil
• 1 clove garlic, minced
• 2-3 tablespoons water (to thin)
• 1/2 teaspoon cumin
• Sea salt to taste

For Topping:

• 2 tablespoons pumpkin seeds
• 1 tablespoon hemp hearts
• Fresh lemon wedges

Instructions

1. Cook the lentils: In a medium pot, combine lentils with 2.5 cups water. Bring to a boil, reduce heat, and simmer 20-25 minutes until tender but not mushy. Drain any excess water, season with salt, and set aside.
2. Cook the quinoa: While lentils cook, combine quinoa with 2 cups water in another pot. Bring to a boil, reduce heat to low, cover, and simmer 15 minutes until water is absorbed. Fluff with a fork.
3. Prepare the chickpeas: Toss drained chickpeas with 1 tablespoon olive oil, salt, and pepper. For extra crunch, roast in a 400°F oven for 15-20 minutes while other components cook.
4. Make the dressing: In a small bowl, whisk together tahini, lemon juice, olive oil, garlic, cumin, and salt. Add water 1 tablespoon at a time until desired consistency. Should be pourable but not watery.
5. Prep the vegetables: Halve cherry tomatoes, dice cucumber, slice red onion, and chop parsley. Toss vegetables with remaining olive oil and a pinch of salt.
6. Assemble the bowls: Divide quinoa and lentils between two large bowls. Top with chickpeas, spinach, tomatoes, cucumber, red onion, and parsley.
7. Finish and serve: Drizzle generously with lemon-tahini dressing. Top with pumpkin seeds and hemp hearts. Serve with fresh lemon wedges.

Chef's Tips

Meal Prep Friendly: This bowl is perfect for meal prep! Cook lentils and quinoa in bulk, store separately, and assemble fresh bowls throughout the week. Components keep 5 days refrigerated.

Protein Boost: Add 1 scoop unflavored Genepro protein powder to the dressing for an extra 30g protein (total 65g per serving!).

Make It Warm: In winter, serve the lentils and quinoa warm with roasted vegetables instead of raw.

Storage: Store dressing separately to keep vegetables crisp. Assembled bowls without dressing keep 3 days; add dressing just before eating.

The Science: Plant Protein Combining

For years, we were told you had to combine plant proteins at every meal to get "complete" protein. Good news: that's been debunked. Your body pools amino acids throughout the day, so you don't need perfect combinations at each meal.

That said, this recipe demonstrates how easy it is to get complete protein from plants when you include variety:

The DIAAS Score Story: Protein quality is measured by DIAAS (Digestible Indispensable Amino Acid Score). Animal proteins score 90-100%, while individual plant proteins score 40-80%. But when you combine complementary plants - like lentils (high lysine, low methionine) with quinoa (high methionine) - you reach 90%+ quality.

Why This Matters for Menopause: Post-menopausal women need 1.2-1.6g/kg of protein daily. If you're eating plant-based or plant-forward, you may need slightly more total protein to compensate for lower bioavailability. This 35g bowl gets you well on your way.

The Leucine Factor: Plant proteins are generally lower in leucine - the amino acid that triggers muscle protein synthesis. This recipe includes hemp hearts and pumpkin seeds specifically because they're higher in leucine than most plant foods.

Whether you're fully plant-based or just looking to add more plant proteins to your diet, this bowl proves that plants can absolutely deliver the protein your body needs during menopause.

Sources:
1. Rutherfurd, S.M., Moughan, P.J., et al. (2024). Protein quality assessment using DIAAS methodology. Nutrients.
2. Neufingerl, N., Eilander, A., et al. (2024). Plant-based protein adequacy for post-menopausal women. AJCN.
3. Churchward-Venne, T.A., et al. (2024). Leucine threshold for muscle protein synthesis in aging women. Amino Acids.