Grains

Like legumes, grains are discussed in detail in Chapter 14. They are sources of complementary protein when eaten with legumes or dairy products. Of the grains described, rice is no doubt the most important worldwide. Many vegans and other vegetarians use brown rice instead of white rice to take advantage of its vitamin and fiber content. Wheat and corn are also important protein foods. In the form of bread, noodles, and tortillas, these grains are especially versatile.

Wheat protein, called gluten, can be an important component of vegetarian diets, although it is an incomplete protein and therefore must be used with other plant proteins to supply the missing amino acids. When extracted from the grain, it forms a product called vital wheat gluten. This wheat gluten is the primary ingredient in seitan, which consists of the gluten cooked with a variety of seasonings and flavorings. On its own wheat gluten has a mild flavor, but it readily absorbs seasonings and flavorings during cooking to take on a variety of flavors. Thus, it is often used as a meat substitute. However, it cannot be eaten by people with gluten allergies.