Uyenza njani iSeitan ekhaya

Umxholo

• Yintoni uSeitan, ngokuchanekileyo?
• Iinyaniso zeSeitan Nutrition
• Ipakishwe ngokuchasene neSeitan eyenziwe ekhaya
• Eyona ndlela iphambili yeVegan Seitan
• Izithako
• Imikhombandlela
• Uphengululo lwe

Izidlo zeVegan kunye nezityalo azibonakali ngathi ziya naphi na, kwaye ayimangalisi loo nto inikwa ukuba zingaphi izinto ezitshintshiweyo zenyama ezifumanekayo ezinencasa entle. Ngokungathandabuzekiyo uvile ngeenketho ezifana ne-tofu kunye ne-tempeh-kodwa i-seitan ikwakoluhlu.

Yintoni uSeitan, ngokuchanekileyo?

Ibizwa ngokuba "say-tan," enye inyama yenziwa ngengqolowa, ngakumbi ingqolowa yegluten (iprotein efumaneka kwingqolowa), kwaye ngokungafaniyo ne-tofu, lukhetho olukhulu ukuba uxabisa isoya. I-Seitan yenziwa ngokuhlukanisa igluten kumgubo wengqolowa.

USeitan akamtsha — ebesetyenziswa ekuphekeni amaTshayina namaJapan njengendawo yenyama, eyaqalwa yenziwa ziimonki zamaBhuda kangangeenkulungwane. Iyaziwa ngabantu beveg kunye nabantu abafuna ukwazi Veg kuba ilingisa ukwenziwa kwenyama, eyona nyama isondeleyo (akukho joke), kwaye ayiyonto engenanto kuyo nayiphi na isosi okanye isinongo ogqiba ukupheka ngaso.Ngokulungiswa okufanelekileyo, inokuma endaweni ye-steak okanye inkukhu. (Idibeneyo: Iimveliso ezi-10 eziPhambili zeNyama zeMveliso)

Iinyaniso zeSeitan Nutrition

Iindaba ezimnandi ngakumbi: USeitan upakishwe ngeprotein. Ukuhanjiswa kweresiphi elula ye-seitan apha ngezantsi iqulethe ngaphezulu kweekhalori ezingaphezu kwe-160, i-2 gram yamafutha, i-10 gram ye-carbohydrate, kunye ne-28 gram yeprotheni. Leyo malunga nenani elifanayo leprotheni njenge-4-ounce steak, ngokweSebe lezoLimo lase-US (USDA). Ke, ewe seitan uneproteni-kwaye uninzi lwazo. (Idibeneyo: 10 Ukutya okuSisiseko seProtheyini ekuSebenzisekayo ekulula ukuyetyisa)

Ipakishwe ngokuchasene neSeitan eyenziwe ekhaya

Ngokuqinisekileyo zininzi iimveliso ze-seitan esele zenziwe onokuzithenga kwisidlo sangokuhlwa esikhawulezayo, kodwa iimveliso ezininzi zorhwebo ze-seitan zihlala zine-sodium eninzi (okt i-417 mg nge-100-gram yokukhonza, ngokwe-USDA- malunga neepesenti ezili-18 ezicetyiswayo Isibonelelo semihla ngemihla). Kwaye kuyabiza nje (ex: 8 oz ye-seitan ixabisa i-4 yeedola ngelixa i-1 lb (16 oz) yenkukhu ingama-5 eedola kwithagethi) Ukwenza i-seitan ukusuka ekuqaleni, nangona kunjalo, kulula ngokulula kwaye iyakukugcinela imali. Ewe kunjalo: Unokufunda ngokulula indlela yokwenza i-seitan ekhaya.

Njani? Okokuqala, inyathelo eliphambili ekwenzeni i-seitan yahlulahlula i-gluten kumgubo wengqolowa, oqhele ukuthatha i- okuninzi Yokuxovela. Ngethamsanqa, imveliso ebizwa ngokuba, "yigluten yengqolowa ebalulekileyo" -e. I-Anthony's Organic Vital Wheat Gluten (Yithenge, i-$ 14, amazon.com) -sele iqhutywe ukuya kwindawo apho i-gluten yengqolowa kuphela ishiywe ngasemva. Nje ukuba unayo loo nto, yinkqubo elula kakhulu: Wenza intlama, uyipheke ngomhluzi, emva koko, i-boom, wenze i-seitan yasekhaya.

I-perk kukuba ungadlala ngeenxa zonke kunye neresiphi de ufezekise ukuthungwa kwakho kwe-seitan. UAndrew Earley, umnini weMark yerestyu yaseBeastro eSalt Lake City, eUtah. Izinto eziguquguqukayo "njengobushushu bomhluzi owusebenzisayo, isixa oxolela ngaso intlama, kunye neendlela zokupheka zonke ziyahluka kwiziphumo zemveliso yokugqibela." Ngokubanzi, ukuxova intlama kunceda ukunciphisa ukuthungwa kwe-rubbery ye-seitan, kuchaza u-Earley. Ukuba umhluzi wakho ushushu kakhulu,

Ungasebenzisa umhluzi ukuhambisa ii-flavour ukusuka kokungathathi hlangothi ukuya kokuqinileyo kunye nesibindi. Isikhonkwane phantsi oyithandayo, emva koko usebenzise le iresiphi eyenziwe yasekhaya ukwenza i-BBQ seitan, i-chimichurri seitan skewers, okanye nayiphi na into enesonka esine-seitan esinqwenelwa yintliziyo yakho namhlanje okanye siyigcine efrijini kangangeentsuku ezili-10 kunye nomhluzi.

Eyona ndlela iphambili yeVegan Seitan

Yenza: ii-servings ezi-4

Ixesha lilonke: 1 iyure imizuzu engama-30

Ixesha lokupheka: Imizuzu engama-50

Izithako

Kwintlama:

• 1 indebe ebalulekileyo yegluten yengqolowa

• 1/4 indebe ye-chickpea yomgubo

• 1/4 indebe yegwele lesondlo (okanye ubeke endaweni ye-2 tbsp yomgubo wekhokhonathi)

• 1 indebe yegumbi lobushushu bamanzi

Ngomhluzi:

• 1 icephe umgubo wegalikhi

• 1 icephe yesosi yesosi, okanye ukhetho olunomdla njenge-Sauce ye-Halo Soy-Free Soy (Ithenge, $ 5, instacart.com)

• Iikomityi ezi-4 zomhluzi wemifuno (okanye ubeke endaweni ye-4 tsp bouillon kunye ne-4 indebe yamanzi)

• 4 iikomityi zamanzi

Imikhombandlela

1. Kwisitya esikhulu, hlanganisa ingqolowa ebalulekileyo yengqolowa, umgubo we-chickpea, kunye negwele lesondlo.

2. Kancinci kongeza ikomityi enye yobushushu begumbi kwaye uqale ukudibanisa yonke into kunye ukwenza intlama. Qiniseka ukuba usebenza ngokukhawuleza njengoko ingqolowa eyigluten ithatha amanzi ngokukhawuleza.

3. Thatha intlama ngaphandle kwesitya kwaye uxovule intlama kwindawo ecocekileyo kangangemizuzu engama-2-3 de yolule.

4. Vumela inhlama iphumle, ingafakwanga efrijini imizuzu emi-2-3.

5. Qengqa inhlama kwilog (malunga ne-intshi ezi-1-2 ubukhulu) kwaye usike iziqwenga ezine ezilinganayo.

6. Yongeza kumxube womhluzi kwimbiza enkulu. Yizisa umhluzi kwindawo yokubilisa kwaye unciphise ubushushu kwisimmer.

7. Yongeza iziqwenga ze-seitan kumhluzi kwaye upheke ungatyhilekanga imizuzu engama-50.

8. Bamba i-colander kwaye ukhuphe ngononophelo i-seitan kumhluzi wakho. Zive ukhululekile ukugcina umhluzi wakho ukuphindaphinda kwenye iresiphi efuna umhluzi wemifuno. Vumela i-seitan ukuba ipholile ngaphambi kokutya.

Ulwazi lwezondlo lweresiphi epheleleyo: 650 calories, 9g fat, 40g carbs, 8g fiber, 2g iswekile, 113g protein

Uphengululo lwe