Ezona zi-8 zintle zeVeggie Burger zendlela yakho yokutya simahla

Umxholo

• 1–3. I-burger esekwe kwiVeggie
• 1. UGqirha Praeger waseCalifornia Veggie Burgers
• 2. IHilary's Adzuki Bean Burger
• 3. Umrhwebi kaJoe Quinoa Cowboy Veggie Burger
• 4-5. Ukuxelisa i-burger yenyama
• 4. UGqirha Praeger Wayo Yonke iMelika Veggie Burger
• 5. Ngaphaya kwenyama engaphaya kweBurger
• 6. I-Vegan burger
• 6. Intsimi yokugcoba iFildiBurger
• 7-8. Yenze ekhaya
• 7. I-burgan eyenziwe nge-vegan chickpea burger
• 8. Iburger yeembotyi ezimnyama ezizenzelayo
• Ungayikhetha njani i-burger efanelekileyo
• Umgca wezantsi

Sibandakanya iimveliso esicinga ukuba ziluncedo kubafundi bethu. Ukuba uthenga amakhonkco kweli phepha, sinokufumana ikhomishini encinci. Nantsi inkqubo yethu.

Ukuba ukhe wazama i-veggie burger kodwa wazibhala njenge-rubbery okanye i-bland, cinga kwakhona. Enkosi ngokunyuka kokutya okutyala izityalo, iipucks zehoki ezingenancasa ziyinto yakudala.

Nokuba awuyiyo imifuno okanye i-vegan, ukutya okutyala izityalo-okugxininisa ukutya kwezityalo kodwa kubandakanya inyama encinci-kunokunyusa ukutya kwakho ifayibha, okuhlisa umngcipheko wokutyeba kunye nokuzuza ubunzima (1).

I-veggie burger enkulu inokubaluleka, kunye nokugqabhuka ngencasa, imifuno, kunye nemidumba. Ezinye zinokuphosakela ngenxa yenyama yenkomo.

Nokuba ufuna i-veggie-based okanye i -ling burger yenyama, uya kubetha ophumeleleyo kolu luhlu.

Nazi ii-burger ze-veggie ezilungileyo ezi-8 ezisekwe kwiprofayili yesondlo, izithako, ubume, ukubonakala, kunye nencasa.

1–3. I-burger esekwe kwiVeggie

I-Veggie- kunye ne-burume esekwe kubhontsi zinesondlo kwaye zigcwaliswa-nefayibha- kunye nokuguquguquka. Ungazibeka ebhedini yemifuno, uzifake kwisandwich kwi-hamburger bun, okanye uziqhekeze kwisitya seenkozo.

Gcina ukhumbula ukuba i-burger engezantsi ayizami ukulinganisa inyama, ke musa ukulindela ukuba babenenkangeleko, incasa, okanye ukungaguquguquki kweemveliso ezisekwe kwizilwanyana.

I-Veggie- kunye ne-legume-based burger zihlala ziphantsi kwiprotheyini kune-burger yenyama.

Icala elisezantsi lokugcina i-veggie burger enomkhenkce kukuba banokufumba isodiyam.

Ukutya kakhulu isodium kunxulunyaniswa noxinzelelo lwegazi kunye nomngcipheko ophezulu wesifo sentliziyo. Uninzi lwabantu kufuneka lufumane ngaphantsi kwe-2,400 mg (2.4 iigrem) zesodium ngosuku - leyo ilingana ne-1 itispuni yetyuwa (,,).

Ezona veggie burger zine-440 mg yesodium okanye ngaphantsi.

1. UGqirha Praeger waseCalifornia Veggie Burgers

Oku kukuma okudala. UDkt. Praeger uthwala uluhlu lweemveliso ezisekwe kwizityalo, kodwa oku kuthathwa njengeyona burger yabo ithandwayo- ngesizathu esivakalayo. I-burger yabo yaseCalifornia idibanisa ii-ertyisi, iminqathe, i-broccoli, iprotein ye-soy, kunye nesipinatshi ukwaneliseka.

I-2.5-ounce nganye (i-71-gram) ipakethe yeepatty 16% yeXabiso lemihla ngemihla (DV) yefayibha, i-25% ye-DV ye-vitamin A, kunye ne-5 gram yeprotheni, ene-240 mg sodium, okanye i-10% ye-DV ( 5).

Ifayibha inceda ukugcina indlela yakho yokwetyisa isempilweni, ngelixa ivithamini A ibalulekile kwimpilo yamehlo (,).

Impendulo ekuphela kwayo kukuba ezi zinokufumana i-mushy encinci ukuba ayithambiswanga okanye ifakwe mnyama kwisitofu ().

Nangona kunjalo, uGqirha Praeger waseCalifornia Veggie Burgers awanalo ubisi, awunamandongomane, awuna -fishfish, kwaye awunamithi, okwenza ukuba babe lukhetho olufanelekileyo kuye nabani na onale ngxaki yokutya okanye uvakalelo.

Zisebenza ngokukodwa xa zineeavokhado.

Ukuba awukwazi ukufumana uGqirha Praeger waseCalifornia Veggie Burgers kwivenkile yakho yendawo, ziyafumaneka kwi-Intanethi.

2. IHilary's Adzuki Bean Burger

Le burger idibanisa i-millet, iimbotyi ze-adzuki, kunye nequinoa. Iimbotyi ze-Adzuki ziyimbotyi ebomvu emnandi yaseJapan, zincedisana apha nezinongo kunye neebhatata. IQuinoa ithathwa njengenkozo epheleleyo kwaye ihambisa zonke i-amino acid () ezilithoba.

Zonke ezi zinto zidibene kunye neenowuthsi kunye nokukhaba okuqholiweyo.

Yonke i-3.2-ounce (i-91-gram) ye-burger ipakisha i-10% ye-folate, i-magnesium, kunye ne-DV yentsimbi kwii-calories ezingama-180. Inika kuphela isixa esilinganiselweyo se-sodium, kwi-270 mg, okanye kwi-11% ye-DV ().

Ngelixa ibonelela nge-15% ye-DV yefayibha, ine-4 yeeprotheyini kuphela-ke unokufuna ukuyidibanisa nomnye umthombo weprotein enje ngeshizi, iyogathi, i-tahini, imidumba, okanye ubisi ukuyijikeleza ibe sisidlo esipheleleyo. ().

Ngaphezulu, zonke iimveliso zikaHilary ziyi-vegan kwaye azinazinto zilishumi elinesihlanu zokutya okuqhelekileyo.

Ukuthenga i-Adzuki Bean Burger yaseHilary, jonga isuphamakethi yendawo yakho okanye uthenge kwi-intanethi.

3. Umrhwebi kaJoe Quinoa Cowboy Veggie Burger

Ukuba emva kwesibindi esinenkalipho, esinembotyi, sukujonga ngaphezulu kweQuinoa Cowboy burger.

Idibanisa i-tricolor quinoa, iimbotyi ezimnyama, kunye nokukhatywa kwe-Southwestern flare kwizithako ezinje ngejalapeno, umbona kunye nentsimbi yepepile. Umgubo omhlophe weqanda wongeza iprotheyini ethe kratya.

Zonke iipakethi zepatty ezingama-3.2 (91-gram) ziyipakethi ezi-5 yeeprotheyini, ezingama-280 zeesodiyam, kunye neegram ezi-6 zentsinga, eyi-25% ye-DV (11).

Gcoba ezi zinto okanye uzifudumeze ngepani yokungafaki isitovu kwisitovu sakho ukuze ufumane indawo ecekeceke yangaphandle kunye nekrimu.

Ungathenga uMrhwebi uJoe's Quinoa Cowboy Veggie Burger kwalapha okanye kwi-Intanethi.

I-Veggie- kunye ne-burger-based burger ngokubanzi abazami ukuxelisa inyama yenkomo. Endaweni yoko, bapakisha iziqwenga zemifuno, ukutya okuziinkozo, iimbotyi kunye neminye imithombo yeeprotheyini. Ezingcono zingaphantsi kwe-440 mg yesodium patty nganye.

4-5. Ukuxelisa i-burger yenyama

Xa unqwenela i-burger yenyama, zininzi izinto ezinokukhethwa ngaphandle kwenyama ezinomdla njengeyona nto yokwenyani.

Okwangoku, ayizizo zonke izinto ezithatha indawo yenyama esempilweni ngokulinganayo. Banokugcina isodiyam eninzi, ukutyiwa okugqithisileyo kunxulunyaniswa nomngcipheko wesifo sentliziyo (,,).

Nazi iindawo zokulinganisa inyama ezibalaseleyo kunye neprofayili yesondlo.

4. UGqirha Praeger Wayo Yonke iMelika Veggie Burger

Iiplothi ezingama-28 zeeprotheyini ezingama-28 (113-gram) eziphekiweyo, zithathwe kwiprotein ye-ertyisi kunye nomxube we-4-veggie obandakanya ibutternut squash kunye neebhatata.

Ngaphezulu, ezi burger-free, ii-vegan burger zine-0 gram yamafutha agcweleyo, kunye ne-30% ye-DV yentsimbi (13).

Intsimbi ibalulekile kwimveliso yeeseli ezibomvu zegazi kunye nokuthuthwa kweoksijini emzimbeni wakho. Ufuna enye le minerali ukuba utya ukutya okusekwe kwizityalo ().

Njengokuba zimnandi njengoko zinjalo, ezi burger zeveggie zincinci kwisodium, kunye ne-460 mg yesodium patty nganye. Yonwabela le nto njengoko unokwenza ibhega rhoqo, kodwa cinga ngokubamba ii-condiment zetyuwa ezinje ngee pickles.

Nangona uGqirha Praeger we-All American Veggie Burger enokufumaneka kwiivenkile ezikufutshane nawe, usenokukwazi uku-odola kwi-Intanethi.

5. Ngaphaya kwenyama engaphaya kweBurger

NjengeBurger engenakwenzeka, iBeyond Burger ifumene indlela yayo yokutya okukhawulezayo kunye neeresityu. Zombini ziyilelwe ukulingisa umhlaba wenyama yenkomo etshisiweyo.

Ibetha i-Burger engenakwenzeka ngokubanzi kwiprofayili yayo efanelekileyo yokutya.

Umzekelo, i-ounce nganye (113-gram) Ngapha kweBurger patty ine-6 ​​gram yeenqatha ezigcweleyo, ngelixa i-80% yenkomo yenkomo ecekeceke yesayizi efanayo ipakisha malunga ne-9 yeigram kunye ne-Impossible Burger 8 gram (,, 17).

Ukanti, kubalulekile ukuba uqaphele ukuba nganye ye-Beyond Burger patty iqulethe i-390 mg yesodium - nangona ine-20 yeeprotein esekwe kwipea.

Ngaphezu, incindi yayo yebhitruthi yenza iburger "yophe" ukuqhuba isiphumo esifana nenyama. Eyona nto intle uyithandayo, yiphose kule grill.

I-Beyond Burger iyafumaneka kwiivenkile zalapha ekhaya nakwi-Intanethi.

Ukuxelisa iimveliso zenyama kuya kusiba nzima ngakumbi. I-All-American Veggie Burger kunye ne-Beyond Burger ibalasele kukhetho lwabo, incasa, kunye neprofayili elungelelanisiweyo yesondlo.

6. I-Vegan burger

Ayizizo zonke ii-veggie burger ezi vegan.

I-vegan veggie burger isusa amaqanda kunye neemveliso zobisi, kunye nayo nayiphi na imveliso yezilwanyana.

6. Intsimi yokugcoba iFildiBurger

I-vegan ye-Field Roast ye-FieldBurger ime njenge bhombu ye-umami, egcwele i-shiitake kunye ne-porcini mushroom.

Fumana ezi patties zenziwe ngesandla kwi-aisle yefriji. Enye i-3.25-ounce (i-92-gram) ye-burger ihambisa i-8% ye-DV yefayibha enkosi kwizithako ezinje ngerhasi, iseleri, kunye neminye imifuno ().

Ngaphezulu, ukukhonza nganye kubonelela nge-10% yeemfuno zakho zentsimbi. Ngapha koko, iminqathe kunye ne-tomato unamathisele umxholo wevithamini A ukuya kwi-15% ye-DV ().

Le vegan burger ijikelezwe kakuhle, inencasa emnandi kwi-bun, kunye nokuqhekeka kwisaladi okanye isitya sesilili. Gcina ukhumbula ukuba olunye uphando luye lwadibanisa isithako sayo se-carrageenan kwiimpawu zokugaya ukutya (19).

Jonga ivenkile yakho yokutya okanye uthenge i-Field Roast's FieldBurger kwi-Intanethi.

Ayizizo zonke ii-veggie burger ezi vegan. Iindidi zeVegan zikhululekile kubisi, amaqanda, nakwimveliso yezilwanyana. Phakathi kwezi, i-FieldBurger ye-Field Roast iyancomeka ngenxa yezinongo zazo ezixineneyo, ezenziwe ngesandla, kunye neencasa ezipakishwe ngevumba.

7-8. Yenze ekhaya

Ukwenza i-veggie burger yakho ekhaya kulula.

Ngokubanzi, udinga ukutya okuziinkozo okuphekiweyo njengequinoa okanye irayisi emdaka, isibopheleli njengeqanda, umgubo, okanye isidlo seflakisi, umgubo ophekiweyo njengeembotyi okanye ii-chickpeas, kunye ne-spices eyomileyo kunye / okanye entsha.

Unokuzama ukusonga kwimifuno egutyiweyo, enje nge-anyanisi ecoliweyo, igalikhi egayiweyo, okanye amakhowa.

Hlanganisa ezi zithako kunye neprosesa yokutya okanye umash ngesandla, uzisebenze zibe yintlama. Ukuba inhlama yakho incangathi, yongeza isidlo seflakisi okanye umgubo - okanye ukuba womile kakhulu, yongeza isixa esincinci samanzi okanye umhluzi.

Nje ukuba ufikelele kulungelelwaniso olusebenzayo, qengqa inhlama ibe ziibhola kwaye ucofe ube patties nganye. Beka kwiphepha lecookie elinesikhumba kwaye ubhake de kube yinto e-crispy kwaye yome ngaphandle.

7. I-burgan eyenziwe nge-vegan chickpea burger

Kule burger ye-chickpea, kufuneka:

• 1 itswele eliphakathi elityheli, ecoliweyo
• i-oun ye-15 (i-425-gram) inakho yee-chickpeas, ikhutshiwe
• 4-6 cloves yegalikhi, ukunambitha
• I-1/2 ithisipuni nganye ikumin yomhlaba, i-paprika kunye ne-coriander yomhlaba
• 1.5 iisupuni (3 gram) nganye ityuwa nepepile
• Iipuniwe eziyi-2-3 (13-20 gram) zesidlo seflakisi
• Iipuniwe eziyi-2-3 (30-45 ml) ye-canola okanye ioyile yeavokhado

Okokuqala, yongeza ikumin, ipoliyo, nepepile epanini enkulu. I-toast eyomileyo imizuzu emi-1-2, de ibe livumba elimnandi.

Idayisi kwaye ususe itswele. Yongeza epanini ngecephe le-1 (15 ml) yeoyile. Emva kokuqhumisa kunye nokugqithisa, yongeza igalikhi, i-chickpeas kunye netyuwa.

Yongeza umxube kumqhubekekisi wokutya de udityaniswe kulungelelwaniso lwakho olufunayo.

Emva koko, layisha iphepha lekuki kunye nephepha lesikhumba. Yongeza isidlo seflakisi kwibetter de ube usebenze intlama kwibhola. Yenza ii-disks ezi-3-4 ezifihliweyo, zonke zilingana ngokulinganayo. Zibeke kwisikhenkcezisi kangangemizuzu engama-30 kwiphepha lecookie elifakwe ngaphakathi.

Fudumeza ioyile epanini, emva koko udibanise zonke iipat paties kwioyile eshushu. Jika emva kwemizuzu emi-5-6, okanye xa umdaka ngombala. Phinda kwelinye icala.

Ncedisa i-burgers ngesaladi okanye kwi-hamburger buns kunye nezinto ozithandayo.

8. Iburger yeembotyi ezimnyama ezizenzelayo

Nantsi into oyifunayo:

• 1 indebe (200 gram) yerayisi ephekiweyo emdaka
• 1 indebe (125 gram) yamandongomane
• I-1/2 ye-anyanisi etyheli ephakathi, ecoliweyo
• I-1/2 ithisipuni nganye ityuwa kunye nepepper
• 1 icephe ngalinye le-cumin yomhlaba, i-paprika kunye ne-chili powder
• i-oun ye-15 (i-425-gram) inakho yeembotyi ezimnyama, ikhutshiwe kwaye ihlanjwe
• I-1/3 indebe (20 gram) yeepanko breadcrumbs
• Iipuniwe ezi-4 (i-56 gram) yesosi ye-BBQ
• 1 iqanda elikhulu, labethwa
• 1-2 amacephe (15-30 ml) yeoyile ye-canola
• 1/2 icephe leswekile emdaka

Gcoba i-walnuts kwi-skillet imizuzu emi-5. Yongeza iziqholo kwaye uqhubeke nokugcoba ngomzuzu omnye ongezelelweyo. Bekela ecaleni.

Songa i-anyanisi edityiweyo ngetyuwa kunye neoyile ye-canola de ibe livumba elimnandi neliguquguqukayo. Bekela ecaleni.

Yongeza i-walnuts ecolile kunye noshukela omdaka kwi-blender okanye kwiprosesa yokutya. Pula kwisidlo esimnandi.

Kwisitya esikhulu sokuxuba, shiza iimbotyi ezimnyama ngemfoloko. Kule nto, yongeza irayisi ephekiweyo, iqanda elibethiweyo, itswele esosiweyo, isidlo se-walnut-spice, isosi ye-BBQ, kunye neesonka. Hlanganisa kude kube yifom yeentlama esebenzayo.

Ukuba intlama iziva yomile kakhulu, yongeza ioyile ye-canola, izixa ezincinci ngexesha. Ukuba imanzi kakhulu, yongeza isonka.

Imilo ibe ziibhola ezi-5 ukuya kwezi-6 kwaye uzicekeze zibe ziidiski. Yongeza kwi-skillet kunye nocingo olucekeceke lweoyile eshushu kunye neflip emva kwemizuzu emi-3-4. Pheka elinye icala ukongeza imizuzu engama-3-4, de kube mnyama. Khonza kwaye wonwabe.

Kulula kakhulu ukwenza i-veggie burger yakho ekhaya. Ngokuqhelekileyo ufuna ingqolowa, imidumba, ibinder, kunye nesinisi. Ukuba unqwenela, zama iincasa kunye nemifuno ekhutshiweyo.

Ungayikhetha njani i-burger efanelekileyo

Xa uthenga i-veggie burger, uya kufuna ukuqaphela izinto ezininzi, ezinje ngexabiso, izithako kunye nencasa.

Ukuba utshintshela kwimifuno okanye utyale ukutya okunencasa, ii-burger zenyama ziyindlela yokuhamba. Banambitha ngokufana ngokufanayo neepati zenyama, kunye nayo yonke incindi kunye neprotein oyisebenzisileyo. Okwangoku, gcinani engqondweni ukuba ezinye zezi zipakishe isodiyam eninzi.

Ngakolunye uhlangothi, i-veggie burgers ihlonipha i-flavour zezithako zazo eziphambili, ezinokuba zii-ertyisi, iimbotyi ze-adzuki, i-quinoa, iimbotyi ezimnyama, iprotheni ye-soy, okanye ezinye iimbotyi kunye neenkozo.

Khetha oku ukuba ukhetha i-patty yasebusika okanye ujonge nje into encinci kwicala elingabizi.

Ukuba ulandela i-vegan okanye i-gluten-free diet, qiniseka ukuba ukhangele iilebula ezifanelekileyo kwiipakethe ukuchonga i-burger ehambelana neemfuno zakho.

Ukongeza, jonga uluhlu lwezithako-ngakumbi ukuba ukhetha i-burger yakho eyenziwe kukutya okupheleleyo.Ii-burger ezicwangcisiweyo, ngakumbi ezokulinganisa inyama, zinokuba nezilondolozo kunye nezinye izongezo onokuthi uziphephe.

Ukuba ufuna ukusebenzisa ulawulo olungqongqo kwizithako ezisetyenzisiweyo, ungcono xa usebenzisa iiresiphi ezingentla ukwenza i-veggie burger eyenziwe ekhaya.

Umgca wezantsi

I-Veggie burger zihlala zisebenzisa inyama endaweni yazo okanye zenziwe nge-veggie- okanye nge-legume. Banokuba yi-vegan ngokuxhomekeke ekubeni banamaqanda, ubisi, okanye iimveliso zezilwanyana.

Azisetyenziswanga nje kakuhle kwi-bun ngokulungiswa kwakho okuthandayo kodwa zikwenzela izinto ezongezelelekileyo kwiisaladi, chilis, nakwiitya zokutya okuziinkozo.

Xa uthengela, khangela i-veggie burgers nge-440 mg ye-sodium okanye ngaphantsi kwaye uluhlu olulula, oluqondakalayo lwezithako. Ngenye indlela, unokuzenzela ngokwakho ekhaya.

Yiphose loo patties ayinambitha yonyaka ophelileyo. Yiminyaka yegolide yeegger burger.