By: Tom Cloyd
(Reviewed: 2025-08-31:xxxx Pacific Time (USA))
(You need a brief, well-sourced article re: protein in vegetarian diets: the 9 essential proteins; protein balancing issues and their solution; protein costs; protein bioavailability; protein needs. Provide summary statements, draw from vetted AI-generated summaries of key articles on each of these subjects.)
Provides ~34 gr. of bioavailable protein
(Each ingredient is multiplied by the percent that is bioavailable, to yield the actual digestible protein available)
3/4 cup cooked black beans (11g * 75% = 8.6g) 3 tablespoons hemp seeds (10g * 56% = 5.6g) 1 scoop pea protein powder (20-24g * 91% = 20) ~ 1/4 c Liquid from cooked beans ~3-4 T salsa (optional, for flavor)
Heat the beans (whole or mashed) with the liquid and the salsa. Mix the other two ingredients, then stir into the beans well.
☀ ☀ ☀