Easy da lafiya maras cin nama girke-girke yi a gida

Wadatacce

• 1. Kayan wake da burger
• 2. Oat da eggplant burgers
• 3. Cheddar
• 4. White vegan cuku
• 5. Avocado mayonnaise
• 6. Kayan lambu: ganyen kaji
• 7. Ganyen ganyaye
• 8. Vegan brigadeiro
• 9. Ganyen Alade maras nama
• 10. Karas da tuffa na tofe
• 11. Kayan alawar cakulan kayan lambu

Abincin cin ganyayyaki ya dogara ne da abinci kawai daga masarautar kayan lambu, ban da kowane nau'in kayan dabbobi, kamar nama, ƙwai, cuku na asalin dabba da madara. Duk da wannan takurawar, abinci mara cin nama na iya zama mai banbanci da kere-kere, yana ba shi damar daidaita girke-girke iri-iri kamar su hamburger, cuku, pate har ma da barbecue.

Duba ƙasa girke-girke 11 don taimakawa bambanta menu da kawo lafiyayyun labarai waɗanda suka dace da abincin maras cin nama.

1. Kayan wake da burger

Ana iya amfani da burger bean mara yalwar abinci don abincin rana ko abincin dare, a cikin abinci mai ɗanɗano ko a cikin ƙananan sifofi don yin sandwiches a bukukuwan yara, misali.

Sinadaran:

• 1 kofin yankakken farin albasa;
• man zaitun don shafawa kwanon rufi;
• 2 cloves na nikakken ko nikakken tafarnuwa;
• 1/2 kopin grated beets;
• 1/2 kopin grated karas;
• 1 tablespoon na shoyo miya;
• barkono cayenne don dandana (na zaɓi);
• 1/2 lemun tsami;
• 2 kofuna waɗanda aka dafa da wake;
• 3/2 kofin masara;
• gishiri dandana.

Yanayin shiri:

Sauté albasa da tafarnuwa a cikin digon man zaitun har sai ya bushe. Theara gwoza, karas, shoyo, ruwan rabin lemon da ɗan barkonon cayenne. Sauté na mintina 10. A cikin injin sarrafa abinci ko abin haɗawa, ƙara wake, kwanon ruɓaɓɓen saute da ɗan gishiri, a hankali a ƙara garin masarar. Cire ko samar da hamburgers na girman da ake so ta nannade kowane hamburger da ɗan masara. Sanya hamburgers a cikin kwanon rufi wanda aka shafa da man zaitun kuma gasa a cikin matsakaiciyar tanda na kimanin minti 10 a kowane gefe.

2. Oat da eggplant burgers

Wannan itacen vegan da eggplant burger babban zaɓi ne wanda bashi da alkama don wani abincin daban na karshen mako, tare da wadataccen furotin, baƙin ƙarfe, zinc, phosphorus, fiber da bitamin B.

Sinadaran:

• 1 kofin hatsi da aka yi birgima;
• 1 albasa;
• 2 tafarnuwa;
• 1 eggplant;
• 1 tsiri na barkono barkono;
• 1 tablespoon na tumatir miya;
• 2 tablespoons na grated beets;
• 1 tablespoon na ƙasa flaxseed;
• 2 tablespoons na yankakken chives da faski;
• Gishiri da man zaitun ku dandana.

Yanayin shiri:

A wanke albasa da albasa, tafarnuwa, dawa da barkono. A cikin tukunya, kawo hatsi a tafasa da ½ kofin ruwa na tsawon minti 10. A cikin kaskon soya mai zafi, tafarnuwa tafarnuwa, albasa tare da ɗanyen man zaitun, sa'annan a ɗora eggplant, barkono, manna tumatir, ƙara hatsi na girki, grated beets da flaxseed, lokacin dandano, dafa shi na mintina 5.

Nika komai, a cikin matattara ko abin sarrafawa, har zuwa dunkulen karafan da za a iya goga shi, bayan dumama, jika hannayenku da mai domin cire rabe-raben, a cikin siffar kwallon sannan a daidaita su. Soya burgers a cikin tukunyar soya mai zafi har sai sun yi ja-in-ja, ko kuma a goga burgers da man zaitun a gasa a 200 ° C na mintina 20.

3. Cheddar

Cuku cheddar cuku na da wadataccen mai wanda ake maraba da shi daga man zaitun da antioxidants na turmeric, abubuwan gina jiki da ke taimakawa wajen inganta wurare dabam-dabam, rage kumburi a cikin jiki da hana matsaloli irin su cutar kansa da ciwon zuciya.

Sinadaran:

• 1 kofin ɗanyen ɗanyen cashew;
• 1 tablespoon cike da turmeric;
• 3 tablespoons na man zaitun;
• 1 albasa na tafarnuwa;
• 1 tablespoon na lemun tsami;
• 1/2 kofin ruwa;
• 1 tsunkule na gishiri.

Yanayin shiri:

Buga dukkan abubuwan da ke ciki a cikin mahaɗin kuma adana a cikin firiji har sai ya zama da ƙarfi. Idan mahaɗin ya kasa buga kirjin a sauƙaƙe, ya kamata a jiƙa shi a cikin ruwa na kimanin minti 20 kuma a tsame da kyau kafin a buge.

4. White vegan cuku

Cuku maras nama shine zaɓi mai kyau don abubuwan ci da haɗuwa, ban da amfani da shi don cike sauran girke-girke.

Sinadaran:

• 125g na macadamia (jiƙa da dare da ruwa);
• 125 g na cashew kwayoyi (jika dare da ruwa);
• 1 tablespoon na gishiri;
• 2 tablespoons na lemun tsami;
• 2 tablespoons na flaked yisti mai gina jiki;
• 2 tablespoons na powdered albasa

Yanayin shiri:

A cikin injin sarrafawa, doke kirji har zuwa kanana. Remainingara sauran abubuwan da suka rage tare da milimita 180 na ruwa, sannan a sake bugawa cikin injin sarrafawa har sai daidaituwa da taushi mai taushi.

5. Avocado mayonnaise

Avocado mayonnaise yana da wadataccen mai mai kyau wanda ke taimakawa wajen ƙara yawan ƙwayar cholesterol da kuma hana cututtukan zuciya da jijiyoyin jini. Ana iya amfani dashi a cikin sandwiches ko azaman salatin ko kayan miya.

Sinadaran:

• 1 matsakaici cikakke avocado;
• 1/2 kofin yankakken faski;
• 2 tablespoons na rawaya mustard;
• 2 tablespoons na lemun tsami ruwan 'ya'yan itace;
• gishiri dandana;
• 1 albasa na tafarnuwa ba tare da marmashi ba (na zaɓi);
• 1/2 kofin karin man zaitun na budurwa.

Yanayin shiri:

Duka duk abubuwan da ke ciki a cikin mahaɗin kuma adana mayonnaise a cikin firiji.

6. Kayan lambu: ganyen kaji

Hummus gari ne mai gina jiki kuma mai wadataccen furotin daga kaji. Kyakkyawan zaɓi ne don cin abinci tare da toast, crackers da kuma yaɗa akan burodi azaman abincin sandwich.

Sinadaran:

• 2 kofuna waɗanda aka dafa kaza;
• ½ kofi na ruwan kaji na dafa abinci ko fiye, idan ya cancanta;
• Cokali 1 na tahini (na zabi);
• 1 lemun tsami;
• 2 tablespoons na man zaitun;
• 1 gungun faski;
• 1 teaspoon na gishiri;
• 1 albasa na nikakken tafarnuwa;
• barkono baƙi don dandana;
• 1/2 teaspoon na cumin.

Yanayin shiri:

Duka duka abubuwan da ke cikin mahaɗin, ƙara ƙarin ruwan dafa abinci, idan ya cancanta, don dokewa da kyau. Kammala a saka kayan kamshi kamar man zaitun, faski, paprika mai zaki, barkono barkono da gishiri dan dandano.

7. Ganyen ganyaye

Don yin barbecue mai ɗanɗano da abinci mai gina jiki, za ku iya amfani da waɗannan abubuwan da ke ƙasa:

• Tofu;
• Namomin kaza;
• Nama da waken soya;
• Eggplant a yanka a cikin cubes;
• Albasa da aka yanka rabi ko duka tare da bawo, don zuwa naman gasa da samun ɗanɗano mai daɗi;
• Cushe barkono cuku;
• Karas a cikin manyan cubes;
• Farin kabeji;
• Zucchini;
• Broccoli;
• Kwafsa;
• Masarar masara;
• Tumatir mara shuka;
• 'Ya'yan itãcen marmari kamar apple, abarba da peach.

Yanayin shiri:

Gasa tofu, namomin kaza da naman soya a gasa. Hakanan za'a iya soya dukkan kayan lambu, musamman barkono da aka cuku da cuku, wanda zai narke a cikin zafin. Bugu da kari, ana iya cin kayan lambu danye a cikin salatin, kuma za a iya amfani da burodin tafarnuwa don raka nama mara cin nama.

8. Vegan brigadeiro

Kayan vegan brigadeiro yana da sauri da sauƙi don yin, amma har yanzu yana buƙatar matsakaici kuma baya cinyewa da yawa don kauce wa yawan adadin kuzari daga kayan zaki.

Sinadaran:

• 1 kofin demerara sukari;
• 1/2 kofin ruwan zãfi;
• 3/4 kofin oatmeal;
• Cokali 2 na koko koko.

Yanayin shiri:

Duka sukarin a cikin abin haɗuwa tare da ruwan zãfi na kimanin minti 3, kuma ƙara oatmeal sannan, bugawa na kusan minutesan mintuna 2 har sai kun sami kirim mai santsi, tare da daidaiton madara mai ƙamshi. Don yin brigadeiro, kawai hada madara mai ciki da koko a kawo a wuta har sai ya tafasa ya fita daga kwanon rufi.

9. Ganyen Alade maras nama

Wannan shine girke-girke mai sauƙi na ganyayyaki mara cin nama, wanda za'a iya amfani dashi azaman tushe don pancakes mai daɗi wanda aka yi amfani dashi don ciye-ciye ko karin kumallo, ta amfani da abubuwan cika kamar su 'ya'yan itace jelly, zuma ko sabbin fruita fruitan itace, misali.

Sinadaran:

• 1 kofin madara na kayan lambu;
• 1 karamin karamin shayi na foda mai burodi;
• ½ kofin alkama ko oat gari;
• 1 Ayaba.

Yanayin shiri:

Duka dukkan sinadaran a cikin abin motsa jiki har sai ya zama santsi. Yi amfani da kusan cokali 2 na kullu ga kowane fanken, wanda ya kamata a yi shi a cikin kwanon ruɓaɓɓen frying ko wanda aka shafa mai a baya, a barshi ya dahu akan ƙaramin wuta a ɓangarorin biyu.

10. Karas da tuffa na tofe

Raw vegan cake, mai wadataccen ma'adanai, alli, magnesium, potassium, iron da zinc. Carob a hade tare da koko foda, yana tuna da caramel.

Sinadaran:

• 2 kwasfa da grated apples;
• 2 karas da grated karas;
• 115 g na kwayoyi;
• 80 g busasshiyar kwakwa;
• ½ teaspoon na kirfa;
• 2 tablespoons na carob;
• 2 tablespoons na ɗanyen koko foda;
• 1 tsunkule na gishirin teku;
• 150 g na zabibi;
• 60 g na busassun apple (jiƙa na mintina 15 kuma an tsabtace);
• 60 g na kwanakin dabino (jiƙa na mintina 15 kuma an tsoma shi);
• 1 lemu mai peke

Yanayin shiri:

A cikin kwano, hada tuffa da karas, kwayoyi, kwakwa, carob mai ɗanɗano, ɗanyen koko, kirfa, gishiri da zabibi. A cikin injin markade, hada busasasshen tuffa, dabino da lemu, har sai an samu kullu. Bayan haka, man shafawa kwanon ruɓaɓɓen cm 20 tare da takarda mai laushi, danna kullu a cikin kwanon ruɓa kuma a cikin firiji na tsawon awanni 3.

11. Kayan alawar cakulan kayan lambu

Kek cakulan kayan lambu, ba tare da sukari ba, mai wadatar alli, baƙin ƙarfe, tutiya da omega 6.

Sinadaran:

Cake

• 200 g na busassun dabino;
• 2 kofuna na alkama gari;
• 3 tablespoons na ɗanyen koko;
• 1 tablespoon na yin burodi foda;
• 1 teaspoon na soda burodi;
• 1 ½ kofuna na madara kayan lambu;
• Cokali 4 na man kwakwa;
• 1 teaspoon na lemun tsami ruwan 'ya'yan itace.

Rufin

• 1 tablespoon na masarar sitaci;
• Cokali 7 na koko;
• 1 kofin madarar almond.

Yanayin shiri:

Taliya: a nika dabino a cikin injin sarrafawa, sannan a hada dukkan kayan hadin da cokali mai yatsu. Gasa a cikin tanda mai zafi a 180 ° C na minti 30.

Rufin: Narke masarar masara a cikin madara mai kayan lambu mai sanyi, ana damawa da cakuda, a hada da koko a tafasa na tsawon minti 5. Bayan dumi, yi aiki a saman kek.