Soy And Quinoa
Soy is a bean (a part of the legume family), and Quinoa is a seed (though often mistaken as a grain. They are getting special mention apart from the beans and seeds and grains mentioned in previous pages because of one difference that makes them unique amongst plant protein sources: They are each complete proteins (they each contain all 9 essential amino acids).
Soy, or soya, or soybean, have long been known to be a protein powerhouse. In fact, if you peruse bodybuilding publications from as far back as the 1960s, you are bound to come across several mentions of soybean as a highly-rated protein source. Many top-level bodybuilders used them to “build lean muscle mass”. Soybeans are rated at 36g of protein per 100g of beans. That is among the highest concentrations of protein in a single plant protein source.
Soy is a very versatile bean. It can be eaten as soy nut, which is soybean that is soaked then roasted, but still not actually a nut. And that very popular health food, Tofu, is actually soybean curd. You also have soy sauce, soy milk, edamame (immature soybean), and so many other preparations of soy. It is so versatile, you are bound to have come across so many preparations of soy, from seasoning, to savory dish, to dessert, to snacks, and even drinks.
Quinoa is not as high in protein concentrations as soy is. It only has 4.4g of protein for every 100g of seeds. However, it is a complete protein, so it does merit special mention as a good protein source. It can be eaten on its own, mixed in salads, or cooked as a substitute for rice or cereals.
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