To get ample protein and calcium from a single vegetarian meal is a no brainer. I never cook rice on its own. I always cook it in combination with buckwheat and quinoa. And I tend to use basmati (for its low GI) as my preferred rice, and also because the three grains (quinoa and buckwheat are not true grains but are often referred to as grains) take about 20 minutes to cook. Complete protein in one pot, and serve it with tempeh or tofu and some calcium-rich greens like mustard greens or collards and you get a protein and calcium rich meal. Toss a handful of nuts like almonds for extra calcium. There you have it. Simple, nutritional, healthy and YUMMY! Of course, you jazz up the tofu or tempeh by grilling or use in stir-fry with the greens.