Iiresiphi ezilula kunye nezinempilo zokwenza i-vegan ekhaya

Umxholo

• 1. Ibhontshisi ye-vegan kunye ne-beet burger
• 2. I-oat kunye ne-burger ye-eggplant
• 3. UCheddar
• 4. Isonka samasi esimhlophe esimhlophe
• 5. Imayonnaise yeavokhado
• 6. I-Vegan pate: i-chickpea hummus
• 7. I-Vegan barbecue
• 8. Vegan brigadeiro
• 9. I-Vegan Pancake
• 10. Ikhekhe lomnqatha kunye neapile toffee
• 11. Ikhekhe yetshokholethi yeVegan

Ukutya kwe-vegan kusekwe ekutyeni okuvela kuphela kubukumkani bemifuno, ngaphandle kwalo naluphi na uhlobo lwemveliso yezilwanyana, njengenyama, amaqanda, itshizi yemvelaphi yezilwanyana kunye nobisi. Ngaphandle kwesi sithintelo, ukutya kwe-vegan kunokwahluka kakhulu kwaye kuyile, okwenza ukuba kulungelelaniswe iindlela zokupheka ezahlukeneyo ezinje nge hamburger, itshizi, ipate kunye ne-barbecue.

Jonga ngezantsi iiresiphi ezili-11 ukunceda ukwahluka kwimenyu kwaye uzise iindaba ezisempilweni ezifanelekileyo kwisidlo se-vegan.

1. Ibhontshisi ye-vegan kunye ne-beet burger

I-burger yeembotyi engenagluten ingasetyenziselwa isidlo sasemini okanye isidlo sangokuhlwa, kwizitya ezinencasa okanye kwiifomathi ezincinci zokwenza iisandwitshi kumaqela abantwana, umzekelo.

Izithako:

• 1 indebe ye-anyanisi emhlophe ecoliweyo;
• ioyile yeminquma yokuthambisa ipani;
• Ii-clove ezi-2 zegalikhi egayiweyo okanye etyumkileyo;
• I-1/2 indebe yeebheet eziziweyo;
• I-1/2 indebe ye-carrot egayiweyo;
• 1 icephe yesosi yesosi;
• i-cayenne pepper ukunambitha (ngokuzithandela);
• 1/2 yejusi yelamuni;
• Iikomityi ezi-2 zeembotyi eziphekiweyo;
• Indebe ye-3/2 yengqolowa;
• ityuwa ukunambitha.

Imo yokulungiselela:

Saute i-anyanisi kunye negalikhi kwi-drizzle yeoli yeoli kunye nokubuna. Yongeza i-beet, iminqathe, i-shoyo, ijusi yesiqingatha selamula kunye nepiniki yepepile ye-cayenne. Saute imizuzu elishumi. Kwiprosesa yokutya okanye i-blender, yongeza iimbotyi, ipani yokuntywila kunye nentwana yetyuwa, ngokuthe ngcembe ukongeza umgubo wombona. Susa okanye wenze iihambhega zesayizi oyifunayo ngokusongela ihambhega nganye ngombona omncinci. Beka iihambhega ngepani yokuthambisa ngeoyile yeoyile kwaye ubhake kwihovini ephakathi malunga nemizuzu eli-10 kwicala ngalinye.

2. I-oat kunye ne-burger ye-eggplant

Le vegan oat kunye ne-eggplant burger lukhetho olukhulu olungena-gluten kwisidlo esahlukileyo sangeempelaveki, kunye nokuba sisityebi kwiiprotein, i-iron, i-zinc, i-phosphorus, i-fiber kunye neevithamini ze-B.

Izithako:

• 1 indebe ye-oats esongiweyo;
• 1 itswele;
• 2 ikonofile;
• Isitshalo seqanda esi-1;
• 1 umtya wepelepele obomvu;
• 1 icephe lesosi yetumato;
• Iipunipoli ezi-2 zeebhitethi ezigayiweyo;
• 1 icephe yomhlaba yeflakisi;
• Iipuniwe ezi-2 zeetshiphusi kunye neparsley;
• Ityuwa kunye neoyile yomnquma ukungcamla.

Imo yokulungiselela:

Hlamba kunye nedayisi itswele, igalikhi, isitshalo seqanda nepepile. Epanini, yiza i-oats ukuba ibile kunye ne-½ indebe yamanzi imizuzu eli-10. Kwipani yokutshisa eshushu, mdaka igalikhi, itswele nge-drizzle yeoyile yomnquma, emva koko yongeza i-eggplant, ipepile, i-tomato unamathele, yongeza i-oats ekhitshini, ii-beet ezigayiweyo kunye neflakisi, ixesha lokungcamla, upheke imizuzu emi-5.

Sila yonke into, kwi-blender okanye kumqhubekekisi, ukuya kwinqanaba le-granular kunye nenhlama ebumbekayo, emva kokufudumeza, nyibilikisa izandla zakho ngeoyile ukususa izabelo, kwimo yebhola uze uzicofe. Grill i-burger kwipani yokutshisa eshushu de ibe bumdaka kancinci, okanye kungenjalo ibhrashi ye-burger ngeoyile yeoyile kwaye ubhake kwi-200 ° C kangangemizuzu engama-20.

3. UCheddar

I-vegan cheddar cheese icebile kumafutha amkelekile kwi-oyile ye-olive kunye ne-turmeric antioxidants, izondlo ezinceda ukuphucula ukujikeleza, ukunciphisa ukudumba emzimbeni kunye nokuthintela iingxaki ezinje ngomhlaza kunye nentliziyo.

Izithako:

• 1 indebe yamandongomane aluhlaza;
• 1 icephe egcwele iturmeric;
• Iipuniwe ezi-3 zeoyile yomnquma;
• 1 i-clove yegalikhi;
• 1 icephe yelamuni;
• I-1/2 indebe yamanzi;
• 1 ityuwa encinci.

Imo yokulungiselela:

Ukubetha zonke izithako kwi-blender kunye nokugcina kwifriji kude kube yomelele. Ukuba i-blender ayikwazi ukubetha ii-chestnuts ngokulula, kuya kufuneka uzifake emanzini malunga nemizuzu engama-20 kwaye ukhuphe amanzi kakuhle ngaphambi kokuba ubethe.

4. Isonka samasi esimhlophe esimhlophe

I-Vegan cheese yindlela efanelekileyo yokubhenela kunye nokuhamba, ngaphezu kokusetyenziselwa ukuzalisa ezinye iiresiphi.

Izithako:

• I-125g yemacadamia (ifakwe emanzini ngobusuku kwaye yatsalwa);
• I-125 g yamandongomane e-cashew (afakwe emanzini ubusuku bonke kwaye axutywe);
• 1 icephe yetyuwa;
• Iipuniwe ezi-2 zeelamuni;
• Iipunipoli ezi-2 zembiliso yesondlo;
• Iipuniwe ezi-2 ze-anyanisi olungumgubo.

Imo yokulungiselela:

Kwiprosesa, shaya i-chestnuts ukuya kwinqanaba lamaqhekeza amancinci. Yongeza izithako ezisele kunye ne-180 ml yamanzi, kwaye ubethe kwiprosesa kwakhona de kube kugudile kwaye kucoceke ukungaguquguquki.

5. Imayonnaise yeavokhado

I-avocado mayonnaise ityebile kumafutha alungileyo anceda ukwandisa i-cholesterol elungileyo kunye nokuthintela isifo sentliziyo. Ingasetyenziswa kwiisendwitshi okanye kwisaladi okanye ukunxitywa kwepasta.

Izithako:

• 1 iavokhado evuthiweyo ephakathi;
• I-1/2 indebe yeparsley eqoshiwe;
• Iipunipoli ezi-2 zesardard emthubi;
• Iipunipoli ezi-2 zejusi yelamuni;
• ityuwa ukunambitha;
• 1 i-clove yegalikhi ngaphandle kwemvuthuluka (ukhetho);
• I-1/2 indebe yeoyile ye-olive eyintombi.

Imo yokulungiselela:

Beat zonke izithako kwi-blender kwaye ugcine i-mayonnaise kwifriji.

6. I-Vegan pate: i-chickpea hummus

IHummus yipate enesondlo kwaye ityebile ngeprotein evela kwiichickpeas. Kukhetho olukhulu ukutya kunye ne-toast, i-crackers kunye nokusasaza isonka njenge-sandwich sauce.

Izithako:

• Iikomityi ezi-2 zee-chickpeas eziphekiweyo;
• ½ indebe yamantshontsho okupheka amanzi okupheka okanye nangaphezulu, ukuba kukho imfuneko;
• 1 icephe ye-tahini (ukhetho);
• 1 ijusi yelamuni;
• Iipuniwe ezi-2 zeoyile yomnquma;
• 1 iqela leparsley;
• 1 ithisipuni yetyuwa;
• 1 i-clove yegalikhi egayiweyo;
• ukunambitha ipepile emnyama;
• I-1/2 ithisipuni yekhumu.

Imo yokulungiselela:

Ukubetha zonke izithako kwi-blender, ukongeza ngaphezulu kwamanzi okupheka, ukuba kukho imfuneko, ukubetha ngcono. Gqibezela ngokongeza iziqholo ezifana neoyile ye-olive, iparsley, ipaprika eswiti, ipepile emnyama kunye netyuwa ukungcamla

7. I-Vegan barbecue

Ukwenza i-vegan barbecue emnandi kunye nesondlo, ungasebenzisa ezi zinto zilandelayo:

• Tofu;
• Amakhowa;
• Inyama kunye nesoseji yesosi;
• Isitshalo seqanda sinqunqwe kwiityhubhu;
• Itswele lisikwe ngesiqingatha okanye lilonke ngexolo, ukuya kwi-barbecue kwaye ufumane incasa emnandi;
• I-pepper eshiyiweyo;
• Iikherothi kwiityhubhu ezinkulu;
• Icauliflower;
• Uzucchini;
• Ibrokholi;
• Pod;
• Isikhwebu sombona;
• Utamatisi ongenambewu;
• Iziqhamo ezinjenge apile, iinanin kunye nepesika.

Imo yokulungiselela:

I-tofu eyosiweyo, amakhowa kunye nenyama yesoya kwi-grill. Yonke imifuno nayo iyosiwa, ngakumbi ipepile efakwe itshizi, eza kunyibilika xa kushushu. Ukongeza, imifuno ingatyiwa iluhlaza ngohlobo lwesaladi, kunye nesonka segalikhi singasetyenziselwa ukukhapha inyama ye-vegan.

8. Vegan brigadeiro

I-vegan brigadeiro iyakhawuleza kwaye kulula ukuyenza, kodwa isadinga ukumodareyithwa kwaye ingasebenzisi izixa ezikhulu ukuthintela iikhalori ezingaphezulu kweelekese.

Izithako:

• 1 indebe yeswekile yedemerara;
• I-1/2 indebe yamanzi abilayo;
• Indebe ye-3/4 ye-oatmeal;
• Iipunipoyi ezi-2 ze-cocoa powder.

Imo yokulungiselela:

Yibetha iswekile kwi-blender ngamanzi abilayo malunga nemizuzu emi-3, kwaye yongeza i-oatmeal emva koko, ubetha malunga nemizuzu emi-2 ngaphezulu de ufumane ukhilimu ogudileyo, kunye nokuhambelana kobisi olujiyileyo. Ukwenza i-brigadeiro, vele udibanise ubisi olujijiweyo kunye necocoa kwaye uzise emlilweni ide ibile kwaye iphume ngepani.

9. I-Vegan Pancake

Le yindlela elula yokwenza i-vegan pancake, enokusetyenziselwa njengesiseko seepanekuku eziswiti ezenzelwe ukutya okulula okanye isidlo sakusasa, kusetyenziswa iifaki ezinje ngeziqhamo jelly, ubusi okanye iziqhamo ezintsha, umzekelo.

Izithako:

• 1 indebe yobisi lwemifuno;
• 1 ithisipuni engekho nzulu yomgubo wokubhaka;
• ½ indebe yengqolowa okanye umgubo we-oat;
• 1 Ibhanana.

Imo yokulungiselela:

Ukubetha zonke izithako kwi-blender kude kube lula. Sebenzisa malunga neepunipoyi ezi-2 zentlama kwipancake nganye, ekufuneka yenziwe ngepani yokupaka okanye yokuthambisa ngaphambili, ukuyivumela ipheke kubushushu obuphantsi kumacala omabini.

10. Ikhekhe lomnqatha kunye neapile toffee

Ikeyiki eluhlaza ye-vegan, etyebile kwizimbiwa, i-calcium, i-magnesium, i-potassium, i-iron kunye ne-zinc. I-carob ngokubambisana ne-cocoa powder, isikhumbuza i-caramel.

Izithako:

• 2 iiapile ezicoliweyo kunye notyando;
• 2 Iikherothi ezixutywe kunye negridi;
• 115 g yamandongomane;
• I-80 g yekhokhonathi eyomileyo eyomileyo;
• Itispuni yesinamoni;
• Iipunipoli ezimbini zecarob;
• Iipunipoli ezi-2 ze-cocoa powder eluhlaza;
• 1 ityuwa yolwandle ityuwa;
• 150 g yeerasintyisi;
• I-60 g yeapile eyomileyo (ifakwe imizuzu eyi-15 kwaye yatsalwa);
• I-60 g yemihla yokufaka (ifakwe imizuzu eyi-15 kwaye yatsalwa);
• 1 i-orenji exutywe.

Imo yokulungiselela:

Kwisitya, xuba ii-apile kunye neminqathe, amandongomane, ikhokhonathi, umgubo wecarob, icocoa eluhlaza, isinamon, ityuwa kunye neerasentyisi. Kwi-blender, xuba ii-apile zomile, iintsuku kunye nee-orenji, de kube kufunyenwe inhlama. Emva koko, gcoba ipani ejikelezileyo engama-20 cm kunye nephepha lesikhumba, cinezela intlama ngepani kunye nefriji iiyure ezi-3.

11. Ikhekhe yetshokholethi yeVegan

Ikeyiki yetshokholethi, ngaphandle kweswekile, ityebile kwi-calcium, i-iron, i-zinc kunye ne-omega 6.

Izithako:

Ikhekhe

• I-200 g yemihla yokuma eyomileyo;
• Iikomityi ezimbini zomgubo wengqolowa;
• Iipuniwe ezi-3 zecocoa eluhlaza;
• 1 icephe yomgubo wokubhaka;
• 1 ithisipuni yesoda yokubhaka;
• 1 ½ iikomityi zobisi lwemifuno;
• Iipuniwe ezi-4 zeoyile yekhokhonathi;
• 1 ithisipuni yejusi yelamuni.

Uphahla

• 1 icephe yesitashi sengqolowa;
• Iitispuni ezi-7 zecocoa;
• 1 indebe yobisi lweamangile.

Imo yokulungiselela:

Ipasta: uyityumze imihla kwiprosesa, emva koko udibanise zonke izithako ngemfoloko. Bhaka kwihovini eshushu ngaphambili kwi-180 ° C imizuzu engama-30.

Uphahla: Nyibilikisa isitatshi sengqolowa kubisi lwemifuno ebandayo, udibanise nomxube, xuba kunye necocoa kwaye ubilise imizuzu emihlanu. Emva kokufudumala, sebenzela phezulu kwekhekhe.