Farro is an ancient grain that is a good source of protein, but it lacks some of the essential amino acids needed to make a complete protein. Eating foods that complement the amino acid profile of farro is an easy way to ensure you get all the essential amino acids your body needs. In this article, we’ll explore what makes a complete protein, the benefits of complete proteins, what amino acids farro is missing, and the best foods to pair with farro to make a complete, balanced meal.
What is a Complete Protein?
Proteins are made up of smaller molecules called amino acids that link together like beads on a string. There are 20 different amino acids that join together in different combinations to form the thousands of different proteins in foods and the human body. Of these 20 aminos, there are 9 considered “essential” because the body can’t produce them – they must be obtained from the diet. A complete protein contains all 9 essential amino acids in adequate amounts. Animal foods like meat, fish, poultry, eggs and dairy are complete proteins. Plant foods usually contain all essential amino acids, but some may be low in certain ones, making the protein “incomplete.”
Eating complete protein foods is important because protein is used to build and repair tissues and make things like muscles, bones, skin, hair, hormones and enzymes. If you don’t get all the essential aminos, your body can’t properly synthesize the proteins it needs for optimal health. Combining complementary plant proteins is an easy way for vegans/vegetarians to get all the essential aminos.
Benefits of Complete Proteins
Here are some of the top benefits of making sure you eat complete protein foods:
- Builds and repairs muscle – Complete proteins provide the amino acids needed to maintain and build lean muscle mass.
- Supports bone health – Adequate protein, along with calcium intake, helps build strong bones and prevent osteoporosis.
- Boosts metabolism – Protein has a higher thermic effect than carbs or fat, meaning the body burns more calories digesting it.
- Helps weight management – Protein is more satiating than other nutrients, keeping you feeling fuller for longer.
- Reduces cravings – Getting enough protein can help reduce cravings for sweets and snacks between meals.
- Supports healthy aging – Consuming adequate high-quality protein helps preserve muscle and strength as we get older.
As you can see, there are many excellent reasons to make sure you consume complete protein sources as part of a balanced diet. Pairing plant proteins together is an excellent strategy for vegans, vegetarians and anyone looking to eat more plant-based foods.
Amino Acid Profile of Farro
Farro is considered a complete protein source, but it’s lower in two essential amino acids – lysine and threonine. Here is the amino acid profile of farro in milligrams per cup cooked (156g):
| Amino Acid | Amount |
|---|---|
| Tryptophan | 163mg |
| Threonine | 549mg |
| Isoleucine | 653mg |
| Leucine | 1,065mg |
| Lysine | 592mg |
| Methionine | 306mg |
| Cysteine | 318mg |
| Phenylalanine | 880mg |
| Tyrosine | 522mg |
| Valine | 850mg |
| Histidine | 408mg |
As you can see, lysine and threonine are the lowest compared to the other essential amino acids. Consuming farro along with foods higher in lysine and threonine can help create a complete protein meal.
Best Foods to Pair with Farro
Here are some of the top foods that complement the amino acid profile of farro:
Legumes
Legumes like beans, lentils, peas and peanuts are excellent sources of lysine. Pairing legumes with farro provides all the essential aminos needed for a complete protein. Some good options include:
- Kidney beans
- Garbanzo beans
- Black beans
- Navy beans
- Pinto beans
- Lentils
- Split peas
- Peanuts
Some easy ways to incorporate beans/lentils with farro include pasta e fagioli soup, minestrone, chili, tacos or in a Buddha bowl. Hummus also pairs well with farro for an easy lunch or snack.
Nuts and Seeds
Nuts and seeds are excellent plant-based protein sources rich in amino acids like lysine. Some smart options to combine with farro include:
- Almonds
- Cashews
- Pistachios
- Pumpkin seeds
- Sunflower seeds
- Chia seeds
- Hemp seeds
- Peanut butter
- Tahini (sesame seed butter)
Nuts and seeds make great toppings for farro bowls and salads. You can also add nut butter to farro breakfast bowls or chia seeds to farro porridge for a nutritional boost.
Soy Foods
Soy foods like tofu, tempeh, edamame and soy milk are complete proteins rich in lysine. Incorporating soy with farro is an easy way to get a complete vegetarian protein meal. Ideas include:
- Tofu veggie stir-fry with farro
- Farro risotto with edamame
- Farro salad with baked tempeh
- Miso-glazed tofu over farro
- Farro breakfast porridge made with soy milk
Quinoa
Quinoa is a complete protein grain that contains higher amounts of lysine than farro. Combining the two makes an well-balanced meal. Try making:
- Farro and quinoa pilaf
- Mixed grain bowl with farro and quinoa
- Added quinoa to farro soups and salads
- Farro and quinoa porridge
Dairy and Eggs
For non-vegans, dairy products and eggs complement the amino acids in farro nicely. Options include:
- Adding feta, parmesan or shredded cheese to farro dishes
- Farro breakfast bowl with eggs
- Farro salad topped with grilled chicken or salmon
- Farro risotto with parmesan cheese
- Farro porridge or pudding made with milk
Sample Complete Farro Meals
Here are a few sample meal ideas that pair farro with complementary proteins to create complete, balanced dishes:
Farro Bowl with Tofu and Vegetables
- Farro grain bowl base
- Roasted or baked tofu
- Sauteed or roasted vegetables like broccoli, carrots, peppers, etc.
- Toppings like avocado, pumpkin seeds, tahini sauce
Farro and Lentil Soup
- Farro
- Lentils
- Onion, carrots, celery
- Vegetable or chicken broth
- Tomatoes, spinach
- Seasonings like garlic, basil, parsley
Farro Salad with Chickpeas and Feta
- Farro grain salad
- Chickpeas
- Bell peppers, tomatoes, cucumber
- Feta cheese
- Fresh herbs like mint, parsley
- Lemon vinaigrette
Conclusion
Farro is a nutritious ancient grain that’s a good source of plant-based protein. While not a complete protein on its own, pairing farro with legumes, nuts, seeds, soy foods, eggs or dairy provides all the essential amino acids needed for a well-balanced meal. Some smart combinations include beans, lentils, quinoa, tofu, nuts, seeds, cheese and eggs. Mixing up your farro dishes with these complementary proteins is an easy way to meet your daily protein needs on a vegetarian or vegan diet. With its delicious chewy texture and nutty flavor, farro is a great base for grain bowls, salads, soups and more when you want to add more plant proteins to your diet.