Proteins are what help to repair your body, make hair, blood, connective tissue, antibodies, enzymes and more.
A protein is made up of amino acids. In total there are twenty-one amino acids; twelve of these are created by the human body, the other nine, the so called “essential amino acids”, can be absorbed from food via the digestive process.
Different foods have different amino acids, however there are some which contain all the essential amino acids; these are referred to as complete proteins.
For a vegan complete proteins include soybeans, blue green algae, hempseed, buckwheat and quinoa. However, one can also create a complete protein by combining different foods such as legumes with whole grains (hummus, beans and rice, peas and barley, corn and whole grain pasta), nuts or seeds with whole grains (peanut/sunflower seed/almond/cashew butter with whole grain bread, whole grain bread with seeds inside, rice with satay sauce, almonds with whole grain pasta, cashew cream on whole meal cakes), Beans with seeds or nuts (hummus, salad with chickpeas and pumpkin seeds, linseed and kidney bean burgers, sunflower and white bean balls).
It is important to note that the intake of these amino acids doesn't need to happen all at once, one can consume different parts throughout the day and the body will combine them. For example if you have toast for breakfast, refried beans for lunch and salad with seeds for dinner you have consumed all your essential amino acids.