Maitiro ekuita Seitan kumba

Zvemukati

• Seitan Chii, Chaizvo?
• Seitan Nutrition Chokwadi
• Yakapakirwa vs. Homemade Seitan
• Iyo Yakanyanya Vegan Seitan Recipe
• Zvinoshandiswa
• Mirayiridzo
• Ongororo ye

Kudya kwevegan uye kudyara-zvinoita kunge kusiri kuenda chero kupi, uye izvi hazvishamise kupihwa kuti ingani nyama yekutsiva iripo iyo inonyatsonaka kunaka. Iwe pasina mubvunzo wakanzwa nezvesarudzo senge tofu uye tempeh-asi seitan zvakare ndeye pane iyo rondedzero.

Seitan Chii, Chaizvo?

Inodanwa kuti "say-tan," iyo imwe nyama inogadzirwa negorosi, kunyanya gorosi gluten (protein inowanikwa mugorosi), uye kusiyana ne tofu, ndiyo sarudzo huru kana uri weergisi kune soy. Seitan inogadzirwa nekuparadzanisa iyo gluten muupfu hwegorosi.

Seitan haisi itsva-yakashandiswa muchiChinese neJapan kubika sechinzvimbo chenyama, yakatanga kugadzirwa nemamongi echiBuddha, kwemazana emakore. Inonyanya kufarirwa nevegans uye veg-curious folks nokuti inofanidza kuumbwa kwenyama, kunyanya nyama yemombe (hapana joke), uye ivhavha isina chinhu chero ipi zvayo yemuto kana muchero waunosarudza kubika nayo.Nekugadzirira kwakakodzera, inogona kumira sechinotsiva steak kana huku. (Yakabatana: Iyo 10 Yakanyanya Faux Meat Zvigadzirwa)

Seitan Nutrition Chokwadi

Dzimwe nhau dzakanaka: Seitan yakazara nemapuroteni. Kushanda kwerepesi seitan resipi pazasi kune anodarika 160 makorikori, 2 magiramu emafuta, 10 magiramu emacarbohydrates, uye whopping 28 magiramu emapuroteni. Ndiyo inenge yakaenzana nehuwandu hweprotein se 4-ounce steak, maererano neU.S. Department of Agriculture (USDA). Saka, hongu seitan ane protein-uye yakawanda yacho. (Zvakabatana: 10 High-Protein Plant-Based Foods Zviri Nyore Kugaya)

Yakapakirwa vs. Homemade Seitan

Chokwadi pane zvakawanda zvakagadzirwa seitan zvigadzirwa zvaunogona kutenga kudya kwekukurumidza, asi zvigadzirwa zvakawanda zvekutengesa seitan zvinowanzove zvine sodium yakawanda (kureva 417 mg pa100-gramu inoshumirwa, sekureva kweUSDA-ingangoita 18 muzana yeVakakurudzirwa Chibvumirano chezuva nezuva). Uye zvakango dhura (ex: 8 oz ye seitan inodhura $ 4 nepo 1 lb (16 oz) yehuku iri $ 5 pa Target) Kugadzira seitan kubva pakutanga, zvisinei, zvinoshamisa kuti zviri nyore uye zvinokuchengetedza mari. Ndizvozvo: Unogona kudzidza nyore nyore kugadzira seitan kumba.

Sei? Kutanga, danho guru pakuita seitan kuparadzanisa gluten kubva paupfu hwegorosi, iyo inowanzotora zvakawanda yekukanya. Sezvineiwo, chigadzirwa chinonzi, "yakakosha gorosi gluten" -i.e. Anthony's Organic Inokosha Gorosi Gluteni (Tenga Iiri, $ 14, amazon.com) -akatogadzirwa kusvika padanho rekuti gorosi yegorosi chete yasara kumashure. Kana uchinge wawana izvozvo, inzira yakareruka: Unogadzira mukanyiwa, wobika muto, uyezve, boom, une seitan yakagadzirwa kumba.

A perk ndeyekuti iwe unogona kutamba uchitenderedza neresipi kusvika wawana yako yakakodzera seitan mameseji. "Seitan anotangira pane zvine muto, mwenje, uye mutota, kusvika pakakora uye nemoyo," anodaro Andrew Earley, muridzi weMark weresitorendi yeBeastro muSalt Lake City, Utah. Mhando dzakasiyana "senge tembiricha yemuto waunoshandisa, huwandu hwaunokanya hupfu, uye nzira dzekubika zvese zvinosiyana mhedzisiro yechigadzirwa chekupedzisira." Kazhinji, kukanya mukanyiwa kunobatsira kuderedza rubbery texture ye seitan, anotsanangura Earley. Kana muto wako uchipisa zvakanyanya kana kuti ukadyisa seitan yako, inenge iine spongey kusimba uye inodonha nyore nyore, anowedzera.

Iwe unogona kushandisa muto kuti upe zvinonaka kubva pakusarerekera kune kwakasimba uye kushinga. Rovera pasi waunofarira, wobva washandisa iyi yekumba seitan resipi kugadzira yakachekwa BBQ seitan, chimichurri seitan skewers, kana chero seitan-nyeredzi ndiro inoshuvira moyo wako nhasi kana kuichengeta iri mufiriji kwemazuva anosvika gumi nemuto.

Iyo Yakanyanya Vegan Seitan Recipe

Inoita: 4 servings

Yakazara nguva: 1 awa 30 maminitsi

Kubika Nguva: 50 maminitsi

Zvinoshandiswa

Nokuda kwehupfu:

• 1 kapu yakakosha gorosi gluten

• 1/4 mukombe chickpea furawa

• 1/4 mukombe mbiriso yekudya (kana kutsiva 2 maspuni yehupfu hwekokonati)

• 1 kapu yekamuri tembiricha yemvura

Zvemuto:

• 1 tablespoon garlic powder

• 1 tablespoon soy muto, kana sarudzo yeoregengen-senge Sauce yeHalo Soy-Yemahara Soy (Tenga Iiri, $ 5, instacart.com)

• 4 makapu yemiriwo muto (kana kutsiva 4 tsp bouillon uye 4 mukombe mvura)

• 4 makapu emvura

Mirayiridzo

1. Muhombodo huru, sanganisa pamwe yakakosha gorosi gluten, hupfu hwehuku, uye mbiriso yekudya.

2. Zvishoma nezvishoma wedzera 1 kapu yemukati tembiricha mvura uye tanga kusanganisa zvese pamwechete kuti uite bundu. Iva nechokwadi chekushanda nekukurumidza sezvo yakakosha gorosi gluten inotora mvura nekukurumidza.

3. Tora mukanyiwa kunze kwendiro uye wokanya mukanyiwa panzvimbo yakachena kwemaminetsi maviri kusvika matatu kutambanuka.

4. Rega mukanyiwa uzorore, usina kuiswa firiji kwemaminetsi 2-3.

5. Rongedza mukanyiwa mudanda (anenge 1-2 masendimita gobvu) uye cheka kuita zvidimbu zvina zvakaenzana.

6. Wedzera muto zvinhu muhari huru. Uyai nemuto kumota unotenderera wobva waderedza kupisa kusvika pakupisa.

7. Wedzera seitan zvimedu kumuto uye ubike usina kufukidzwa kwemaminitsi makumi mashanu.

8. Bata colander uye nyatso bvisa iyo seitan kubva kune yako muto. Inzwa wakasununguka kuponesa muto wako kuti udzokere mune imwe nzira iyo inoda kuti muto muto. Bvumira seitan kuti itonhore usati wadya.

Nutrition info ye rese recipe: 650 macalorie, 9g mafuta, 40g carbs, 8g fiber, 2g shuga, 113g protein

Ongororo ye