Iyo 8 Yakanyanya Veggie Burger yeMako Nyama-Yemahara Routine

Zvemukati

• 1–3. Veggie-based burgers
• 1. Dr. Praeger's California Veggie Burgers
• 2. Hilary's Adzuki Bean Burger
• 3. Trader Joe's Quinoa Cowboy Veggie Burger
• 4-5. Kuteedzera nyama burger
• 4. Dr. Praeger's All American Veggie Burger
• 5. Beyond Meat's Beyond Burger
• 6. Vegan burgers
• 6. Munda Roast MundaBurger
• 7–8. Gadzira kumba
• 7. Homemade vegan chickpea burger
• 8. Homemade nhema bhinzi burger
• Maitiro ekusarudza iye akakodzera burger iwe
• Chinokosha

Isu tinosanganisira zvigadzirwa zvatinofunga zvinobatsira kuvaverengi vedu. Kana iwe ukatenga kuburikidza nehukama pane ino peji, isu tinogona kuwana diki komisheni. Heano maitiro edu.

Kana iwe wakambopa veggie burgers kuyedza asi ukazvinyora pasi kunge rubbery kana bland, funga zvakare. Kutenda nekukwira kwezvirimwa-zvekudyira kumberi, zvisina hunhu hockey pucks chinhu chekare.

Kunyangwe usiri wezvirimwa kana vegan, chikafu chekudyara-chinosimbisa chikafu chekudyara asi chinosanganisira chidiki chenyama - chinogona kuwedzera yako yakazara fiber kudya, uko kunodzikisa njodzi yako yekuneta uye kuwedzera huremu (1).

Iyo yakakura veggie burger inogona kuve inoenderana, pamwe nekuputika nekuravira, miriwo, uye nyemba. Zvimwe zvinogona zvakare kukanganiswa nemombe dzemombe.

Kunyangwe iwe uchitsvaga veggie-based kana kuteedzera nyama burger, iwe unosungirwa kurova anokunda mune ino runyorwa.

Heano ma8 akanakisa veggie burgers zvinoenderana nehutano hwavo hwezvakanaka, zvigadzirwa, magadzirirwo, chitarisiko, uye kuravira.

1–3. Veggie-based burgers

Veggie- uye legume-based burgers ane hutano uye akazadza fiber - pamwe nekusiyana-siyana. Unogona kuzviisa pamubhedha wemadhiri, wozvimisikidza muhomburger bun, kana kuzvipwanya mumudziyo wezviyo.

Ramba uchifunga kuti ivo burger pazasi havasi kuyedza kutevedzera nyama, saka usatarisira kuti ivo vane chitarisiko, kuravira, kana kuenderana kwezvipfuyo-zvakagadzirwa zvigadzirwa.

Veggie- uye legume-based burgers anowanzo kudzikira mumapuroteni pane kuteedzera nyama burger.

Iyo yekudzikira yechando uye chitoro-yakatengwa veggie burger ndeyekuti ivo vanogona kututira pane iyo sodium.

Kuwedzeredza kudyiwa kwesodium kunoenderana neakakwira BP uye nenjodzi yakakwira yechirwere chemoyo. Vanhu vazhinji vanofanirwa kuwana isingasviki 2,400 mg (2.4 gramu) yesodium pazuva - ndiyo yakaenzana netipuni imwe yemunyu (,,).

Iwo akanakisa veggie burgers ane 440 mg yesodium kana zvishoma.

1. Dr. Praeger's California Veggie Burgers

Uku kumira kwekare. Dr. Praeger anotakura huwandu hwezvirimwa-zvakagadzirwa zvigadzirwa, asi izvi zvinoitwa senge yavo inonyanya kufarirwa burger - nechikonzero chakanaka. Yadzo California burger inosanganisa pizi, karoti, broccoli, soy protein, uye sipinashi kugutsikana.

Imwe neimwe 2.5-ounce (71-gramu) patty inorongedza 16% yeDaily Value (DV) ye fiber, 25% yeDV yevhitamini A, uye magiramu mashanu eprotein, ine 240 mg sodium, kana 10% yeDV ( 5).

Fibha inobatsira kuchengetedza nzira yako yekudya ine hutano, nepo vhitamini A yakakosha kune hutano hwemaziso (,).

Mhedzisiro chete ndeyekuti idzi dzinogona kuwana mushy mushoma kana dzikasaswiswa kana kusungwa pane stovetop ().

Nekudaro, Dr. Praeger's California Veggie Burgers havana mukaka, nzungu-isina, hove-isina, uye miti-nzungu-isina, ichivaita sarudzo yakanaka kune chero munhu ane izvi zvekudya zvekudya kana kushushikana.

Ivo vanoshanda zvakanyanya mushe kana vakaputirwa nemaavocado.

Kana iwe usingakwanise kuwana Dr. Praeger's California Veggie Burgers kuchitoro chako chemuno, anowanikwa online.

2. Hilary's Adzuki Bean Burger

Iyi burger inosanganisa mapira, bhinzi adzuki, uye quinoa. Adzuki bhinzi inotapira bhinzi tsvuku yeJapan, inozadzwa pano nezvinonhuwira uye mbatatisi. Quinoa inoonekwa sechibage chakazara uye inonunura ese mapfumbamwe akakosha amino acids ().

Idzi dzese dzinouya pamwe chete nezvinyorwa zvemhiripiri uye kukangwa kunonaka.

Yese 3.2-ounce (91-gramu) burger inorongedza gumi muzana yeiyo folate, magnesium, uye iron DV mune 180 macalorie. Iyo chete inopa yakaenzana huwandu hwesodium, pa 270 mg, kana 11% yeiyo DV ().

Ipo ichipa 15% yeDV yefibre, inongova ne4 magiramu eprotein - saka ungangoda kuibatanidza neimwe sosi yeprotein senge chizi, yogati, tahini, nyemba, kana mukaka kuti uritenderedze muchikafu chizere ().

Uyezve, zvigadzirwa zvese zvaHilary zvine vegan uye zvisina ma12 zvinowanzoitika zvekudya zvekudya.

Kuti utenge Hilary's Adzuki Bean Burger, tarisa supermarket yako yemuno kana kutenga online.

3. Trader Joe's Quinoa Cowboy Veggie Burger

Kana iwe uri mushure mekushinga, bhinzi-yakazara munuhwi, usatarise kupfuura Quinoa Cowboy burger.

Inobatanidza tricolor quinoa, bhinzi nhema, uye kukanda kweSouthwestern flare mune zvigadzirwa senge jalapeno, chibage, uye bhero mhiripiri. Mazai chena upfu inowedzera imwe puroteni.

Yese 3.2-ounce (91-gramu) patty mapaketi mashanu magiramu epuroteni, 280 magiramu esodium, uye 6 magiramu e fiber, inova 25% yeiyo DV (11).

Gadzira izvi kana kudziisa izvi pane pani risingabatike pane yako stovetop kuti uwane kunze kwechrispy uye nekisiki.

Iwe unogona kutenga yeTrader Joe's Quinoa Cowboy Veggie Burger imomo kana online.

Veggie- uye legume-based burgers kazhinji havasi kuyedza kutevedzera nyama yemombe. Panzvimbo iyoyo, ivo vanorongedza zvidimbu zvevhegi, zviyo zvese, nyemba, uye mamwe maprotein sosi muchinhu chiri nyore. Iwo ari nani ane asingasviki 440 mg yesodium patty.

4-5. Kuteedzera nyama burger

Paunenge uchishuva nyama ine burger, pane zvakawanda zvakasarudzika nyama-yemahara sarudzo iyo inonaka seicho chaicho chinhu.

Zvakadaro, havazi vese vanozivikanwa venyama vanotsiva vane hutano hwakaenzana. Vanogona kuchengeta yakawanda sodium, yakawanda yekudyiwa iyo inosangana neyakawedzera njodzi yehosha yemwoyo (,,).

Heano akanakisa ekuteedzera nyama burger ine stellar zvinovaka muviri chimiro.

4. Dr. Praeger's All American Veggie Burger

Kubvisa 28 gramu epuroteni mapakeji mune yega yega 4-ounce (113-gramu) patties, yakatorwa kubva mupea mapuroteni uye musanganiswa we4-veggie unosanganisira butternut squash uye mbatata.

Uyezve, aya ma-soya-akasununguka, asina gluten, mavegan burger ane 0 magiramu emafuta akazara, pamwe ne30% yeDV yesimbi (13).

Iron yakakosha mukugadzirwa kwemasero matsvuku eropa uye kutakura oksijeni mumuviri wako. Iwe unoda zvakawanda zveichi chicherwa kana iwe ukadya chirimwa-chakavakirwa kudya ().

Sezvo zvinonaka sezvazviri, aya maveggie burger akanyanya padiki mune sodium, iine 460 mg yesodium patty. Nakidzwa neizvi sezvaunenge uchiita burger wenguva dzose, asi chimbofunga kubatirira pane zvine munyu maconces semapundu.

Kunyangwe Dr. Praeger's All American Veggie Burger inogona kuwanika muzvitoro zviri pedyo newe, iwe unogona zvakare kukwanisa kuodha online.

5. Beyond Meat's Beyond Burger

Kufanana neIsaigoneke Burger, iyo Beyond Burger yawana nzira yayo mune mamwe ekukurumidza-chikafu ngetani nemaresitorendi. Ose ari maviri akagadzirirwa kutevedzera pasi yakashatiswa yemombe patty.

Iyo inorova kunze kwese kwese kwese Kunogoneka Burger kune yayo yakaenzana zvinehutano chimiro.

Semuenzaniso, yega yega 4-ounce (113-gramu) Kunze kweBurger patty ine magiramu matanhatu emafuta akaguta, nepo 80% yakaonda nyama yemombe yehukuru hwakaenzana mapaundi angangoita 9 magiramu uye Impossible Burger 8 magiramu (,, 17).

Asi, zvakakosha kuti uzive kuti yega yega Beyond Burger patty ine 390 mg yesodium - kunyangwe ichizvikudza magiramu makumi maviri eproteni yakaiswa mupea.

Uyezve, muto wayo webeche unoita kuti burger "ibude ropa" kutyaira kumba nyama-senge mhedzisiro. Yakanakisa kuravira, kanda izvi pane grill.

Beyond Burger inowanikwa pazvitoro zvemuno nepamhepo.

Kuteedzera zvigadzirwa zvenyama zviri kuramba zvichiwedzera. Iyo Yese-American Veggie Burger uye Beyond Burger inomira nekuda kwekuravira kwavo, kuravira, uye hwakaringana chimiro chehutano.

6. Vegan burgers

Havasi vese veggie burger vane vegan.

Vegan veggie burgers vanosiya yakajeka mazai uye zvigadzirwa zvemukaka, pamwe nechero mhuka inogadzirwa.

6. Munda Roast MundaBurger

Munda Roast's vegan FieldBurger inomira seye umami bhomba, rakazara neshiitake uye porcini howa.

Tsvaga izvi zvakagadzirwa nemaoko vegan patties mufiriji nzira. Imwe 3.25-ounce (92-gramu) burger inonunura 8% yeDV ye fiber nekuda kwezvigadzirwa zvakaita sebari, celery, uye mimwe miriwo ().

Uyezve, kushumirwa kwega kwega kunopa gumi muzana yezvaunoda iron. Uyezve, karoti uye nyanya nyowani zvinokwidza vhitamini A zvemukati kusvika 15% yeiyo DV ().

Iyi yakanaka yakakomberedzwa, inonaka vegan burger inonaka pane bundu, pamwe nekugumburwa musaradhi kana mbiya yechili. Ramba uchifunga kuti kumwe kutsvagurudza kwakabatanidza chinhu chayo carrageenan kune ekugaya zviratidzo (19).

Tarisa nzvimbo yako yekutengesa kana kutenga iyo Field Roast's FieldBurger online.

Havasi vese veggie burger vane vegan. Vegan mhando dzakasununguka dzemukaka, mazai, uye mhuka zvigadzirwa. Pakati peizvi, Field Roast's FieldBurger inorumbidzwa nekuda kweyakavaka muviri-gobvu, ruoko-rwakagadzirwa, zvinwiwa-zvakazara patties.

7–8. Gadzira kumba

Kugadzira yako veggie burger kumba zviri nyore.

Kazhinji, iwe unoda gorosi rakabikwa senge quinoa kana mupunga wakasviba, bhainda sezai, furawa, kana chikafu cheflakisi, bhinzi yakabikwa senge bhinzi kana nhokwe, uye yakaoma uye / kana zvinonhuwira zvitsva.

Iwe unogona kuyedza kupeta mune sauteed veggies, senge yakatsetseka diced anyanisi, minced gariki, kana howa.

Sanganisa izvi zvinoshandiswa neprosesa yekudya kana mash nemaoko, uchizvishandira kuita mukanyiwa. Kana mukanyiwa wako wakabatirira, wedzera furawa yefurawa kana hupfu - kana kana yakanyanyisa kuoma, wedzera kamvura kana muto.

Paunenge uchinge wasvika pakuita zvinowirirana, putsa iyo bundu mumabhora uye bata mukati mega patties. Zviise pane pepa-yakamisikidzwa cookie sheet uye uzvibike kusvikira crispy uye yaoma kunze.

7. Homemade vegan chickpea burger

Kune iyi chickpea burger, iwe unoda:

• 1 ari pakati yeyero eiii, akasvuurwa
• 15-ounce (425-gramu) gaba renhokwe, rakadururwa
• 4-6 clove yegariki, kuravira
• 1/2 teaspoon yega yega kumini, paprika, uye pasi coriander
• 1.5 mashupuni (3 gramu) imwe neimwe yemunyu uye mhiripiri
• 2-3 mashupuni (13-20 magiramu) echikafu cheflakisi
• 2-3 maspuni (30-45 ml) ecanola kana mafuta avocado

Kutanga, wedzera kumini, coriander, paprika, uye mhiripiri muhomwe hombe. Dry toast kwemaminetsi 1-2, kusvika kunhuwirira.

Dhaisa uye sunga anyanisi. Wedzera pani ne 1 punipuni (15 ml) yemafuta. Kana uchinge uchinhuwirira uye uchitapira, wedzera gariki, nhokwe, uye munyu.

Wedzera musanganiswa kune processor yekudya kusvikira wasanganiswa kune yako yaunoda kusagadzikana.

Tevere, isa pepa rekuki nekapepa kecheke. Wedzera chikafu chakapfekerwa kune batter kusvikira iwe wagona kushandira mukanyiwa mubhora. Fomu kuita 3-4 flat disks, ese angangoenzana saizi. Zviise mufiriji kwemaminitsi makumi matatu pane yakashongedzwa cookie cookie.

Pisai mafuta mupoto, wobva wawedzera mabhegi patties kumafuta anopisa. Tendeuka mushure memaminetsi mashanu kusvika kumashanu, kana kana watsvukiswa. Dzokorora kune rimwe divi.

Shumirai mabhegi ane saladhi kana mumabhurugger buns neako aunofarira toppings.

8. Homemade nhema bhinzi burger

Hezvino izvo zvaunoda:

• 1 mukombe (200 gramu) yemupunga wakabikwa wakabikwa
• 1 kapu (125 gramu) yemarnuts
• 1/2 yepakati yeyero hanyanisi, yakatorwa
• 1/2 teaspoon imwe neimwe yemunyu uye pepper
• 1 tablespoon yega kumini yevhu, paprika, uye chili poda
• 15-ounce (425-gramu) gaba renabhinzi nhema, yakadururwa uye kusuka
• 1/3 mukombe (20 gramu) yemapanko echingwa
• 4 tablespoons (56 gramu) yeBQQ muto
• 1 zai hombe, rakarohwa
• 1-2 mapuniko (15-30 ml) yemafuta eCanola
• 1/2 tablespoon shuga tsvuku

Kushambadza walnuts pane skillet kwemaminitsi mashanu. Wedzera zvinonhuwira uye ramba uchiita mbiriso kweminiti imwe yekuwedzera. Kuisa parutivi.

Sungai akachekwa hanyanisi nemunyu uye mafuta ecanola kusvika zvinonhuhwirira uye zvisingachinji. Kuisa parutivi.

Wedzera iyo yakanyorova walnuts uye shuga tsvuku kune blender kana chikafu processor. Shingairira pakudya kwakanaka.

Muhomwe huru yekuvhenganisa, sanganisa bhinzi nhema neforogo. Kune izvi, wedzera mupunga wakabikwa, zai rakarohwa, sautéed hanyanisi, walnut-zvinonhuwira kudya, BBQ muto, uye breadcrumbs. Sanganisa kusvikira unoshanda mafomu mafomu.

Kana mukanyiwa uchinzwa wakawoma, wedzera mafuta ecanola, zvidiki zvishoma panguva. Kana yakanyorova zvakanyanya, wedzera mamwe makeke echingwa.

Gadzira mumabhora mashanu kusvika mashanu uye umboita matete. Wedzera kune skillet ine nhete nhete yemafuta anopisa uye flip mushure memaminitsi 3-4. Pheka rimwe divi kweimwezve maminitsi 3-4, kusvika zvasviba. Shumira uye unakirwe.

Zviri nyore nyore kugadzira yako veggie burger kumba. Iwe kazhinji unoda gorosi, legume, bhainda, uye mwaka. Kana iwe uchida, edza nemavhenekeri uye sautéed veggies.

Maitiro ekusarudza iye akakodzera burger iwe

Paunenge uchitenga veggie burger, iwe uchazoda kufunga zvinoverengeka zvinhu, senge mutengo poindi, zvigadzirwa, uye kuravira.

Kana iwe uchichinjira kune vezvinodyiwa kana kusvetukira kwekudya kwekudya, kuteedzera nyama burger ndiyo nzira yekuenda. Vanoravira zvinoshamisa zvakafanana nemombe dzemombe, nehusvinu hwese neprotein yawakajaira. Zvakadaro, ramba uchifunga kuti mamwe eaya anorongedza yakawanda sodium.

Kune rimwe divi, echinyakare veggie burger vanokudza zvinwiwa zvezvinhu zvavo zvekutanga, izvo zvinogona kunge pizi, bhinzi adzuki, quinoa, nhema bhinzi, soy protein, kana imwe bhinzi nezviyo.

Sarudza izvi kana iwe uchida pearthier patty kana uri kungotsvaga chimwe chinhu zvishoma padivi rakachipa.

Kana iwe uchitevera vegan kana isina guten-yekudya, ita shuwa yekutarisa mavara akakodzera pane iyo kurongedza kuti uone burger inokodzera zvaunoda.

Uye zvakare, ongorora izvo zvinongedzo runyorwa - kunyanya kana iwe uchida yako burger yakagadzirwa kubva kuzere chikafu.Ma burger akakwenenzverwa, kunyanya nyama yekuedzesera, inogona kunge iine zvinodzivirira uye zvimwe zvinowedzerwa zvaungasarudza kudzivisa.

Kana iwe uchida kuratidza kudzora kwakasimba pamusoro pezvinhu zvinoshandiswa, iwe zvirinani kushandisa mapikicha ari pamusoro kugadzira veggie burgers.

Chinokosha

Veggie burger vanowanzo shandisa nyama zvinotsiva kana veggie- kana legume-based. Vanogona kunge vari vegan zvinoenderana nekuti vane mazai, mukaka, kana zvigadzirwa zvemhuka.

Izvo hazvisi chete zvakakura zvinopihwa pane bundu pamwe neyako aunofarira fixings asiwo kuita zvinowirirana zvinowedzera kune masaradhi, chilis, uye zviyo ndiro.

Paunenge uchitenga, tsvaga veggie burgers ane 440 mg yesodium kana zvishoma uye yakapusa, inonzwisisika yezvinyorwa zvinyorwa. Neimwe nzira, iwe unogona nyore nyore kugadzira yako pamba.

Kanda izvo zvisina kunaka patties ezvekare gore parutivi. Inguva yegoridhe yeveggie burgers.