Nyore uye hutano vegan mapepa ekugadzira pamba

Zvemukati

• 1. Vegan bhinzi uye beet burger
• 2. Oat uye eggplant burgers
• 3. Cheddar
• 4. White vegan chizi
• 5. Avocado mayonnaise
• 6. Vegan pate: chickpea hummus
• 7. Vegan bhengi
• 8. Vegan brigadeiro
• 9. Vegan Pancake
• 10. Karoti uye apple toffee keke
• 11. Vegan chokoreti keke

Kudya kwevegan kunoenderana nezvikafu chete kubva kuhushe hwemiriwo, kusanganisa chero rudzi rwechigadzirwa chemhuka, senge nyama, mazai, chezi dzemhuka dzinobva uye mukaka. Kunyangwe ichi chibvumirano, chikafu chevegan chinogona kuve chakasiyana uye kugadzira, zvichiita kuti zvikwanise kuchinjisa akasiyana mabikirwo senge hamburger, chizi, pate uye kunyangwe barbecue.

Tarisa pazasi gumi nerimwe mabikirwo kuti ubatsire kusiyanisa menyu uye uunze nhau dzakanaka dzinokodzera mukudya kwevegan.

1. Vegan bhinzi uye beet burger

Iyo-isina-bhinzi bhinzi burger inogona kushandiswa kwemasikati kana kudya kwemanheru, mumidziyo inonaka kana mune zvidiki zvidiki kugadzira masangweji pamapati evana, semuenzaniso.

Zvisungo:

• 1 kapu yeiii chena hanyanisi;
• maorivhi ekuzadza pani;
• 2 mavhavha egariki kana yakapwanyika gariki;
• 1/2 mukombe we grated beet;
• 1/2 mukombe wekateti yakakangwa;
• 1 tablespoon yemuto muto;
• pepper cayenne kuravira (kusarudza);
• 1/2 jisi remonimu;
• 2 makapu ebhinzi yakabikwa;
• 3/2 mukombe wezviyo;
• munyu kuravira.

Kugadzirira modhi:

Sungai hanyanisi negariki mugirizi remafuta emuorivhi kusvikira zvasvava. Wedzera beet, karoti, shoyo, muto wehafu yemonimu uye pini yepayayne mhiripiri. Saute kwemaminitsi gumi. Mune processor yekudya kana blender, wedzera bhinzi, pani saute uye pini yemunyu, zvishoma nezvishoma uchiwedzera chibage. Bvisa kana gadzira hamburger ehukuru hunodiwa nekuputira hamburger yega yega nechibage chidiki. Isa hamburger mupani yakazodzwa nemafuta emuorivhi uye ubike mukati meovheni yepakati kwemaminitsi gumi padivi rega.

2. Oat uye eggplant burgers

Iyi vegan oat uye eggplant burger inzira huru isina guten-yeimwe kudya kwevhiki kwakasiyana, pamwe nekuve mupfumi muprotein, iron, zinc, phosphorus, fiber uye B mavitamini.

Zvisungo:

• 1 mukombe weoats akakungurutswa;
• 1 hanyanisi;
• 2 gariki clove;
• 1 eggplant;
• 1 mutsara wepepuru tsvuku;
• 1 tablespoon yemadomasi muto;
• 2 mashupuni ebheet grated;
• 1 punipuni yevhu flaxseed;
• 2 mashupuni echives akachekwa uye parsley;
• Munyu nemafuta emuorivhi kuravira.

Kugadzirira modhi:

Geza uye dhiziisa hanyanisi, gariki, biringanya uye mhiripiri. Muchopu, uya neoats kumota ne ½ mukombe wemvura kwemaminitsi gumi. Mukapu inopisa inopisa, svinura gariki, hanyanisi nedrizi yemafuta emuorivhi, wobva wawedzera eggplant, mhiripiri, nyanya yemadomasi, wedzera oats yekicheni, beet yakakangwa uye flaxseed, mwaka wekuravira, bika kwemaminitsi mashanu.

Gaya zvese, mu blender kana processor, kusvika padanho rehupfu uye rinoumbika, mushure mekudziya, nyorovesa maoko ako nemafuta kubvisa zvikamu, muchimiro chebhora wozozvipeta. Grill iwo mabhegi mupani inopisa inopisa kusvikira vanyorova, kana neimwe nzira kukwiza burger nemafuta emuorivhi uye kubika pa200 ° C kwemaminitsi makumi maviri.

3. Cheddar

Vegan cheddar chizi yakapfuma mumafuta anogamuchirwa kubva kumafuta emuorivhi uye turmeric antioxidants, zvinovaka muviri zvinobatsira kugadzirisa kutenderera, kudzikamisa kuzvimba mumuviri uye kudzivirira matambudziko senge kenza uye chirwere chemwoyo.

Zvisungo:

• 1 kapu yemashizha emashizha emashizha;
• 1 tablespoon izere netumeric;
• 3 tablespoons emafuta emuorivhi;
• 1 clove yegariki;
• 1 tablespoon yemonimu;
• 1/2 mukombe wemvura;
• 1 pini yemunyu.

Kugadzirira modhi:

Iroya zvese zvinoshandiswa mu blender uye uchengetedze mufiriji kusvika yakasimba. Kana iyo blender isingakwanise kurova chestnuts zviri nyore, iwe unofanirwa kuinyudza mumvura kwemaminitsi makumi maviri uye kunyura musati warova.

4. White vegan chizi

Vegan chizi isarudzo yakanaka yezvipikisi uye zvinowirirana, mukuwedzera pakushandiswa kuzadza mamwe mabikirwo.

Zvisungo:

• 125g yemacadamia (yakanyoroveswa husiku uye yakadururwa);
• 125 g yemakwenzi emakwenzi (akanyoroveswa husiku uye akadururwa);
• 1 tablespoon yemunyu;
• 2 tablespoons yemonimu;
• 2 mashupuni embiriso yakabikwa yakabikwa;
• 2 tablespoons yehupfu yeiii.

Kugadzirira modhi:

Mune processor, rova ​​chestnuts kusvika padiki zvidimbu. Wedzera zvakasara zvinoshandiswa ne180 ml yemvura, uye rova ​​muprosesa zvakare kudzikama uye kugadzikana kuenderana.

5. Avocado mayonnaise

Avocado mayonnaise yakafuma mumafuta akanaka ayo anobatsira kuwedzera cholesterol yakanaka uye kudzivirira chirwere chemoyo. Inogona kushandiswa mune sandwiches kana se saladi kana pasita kupfeka.

Zvisungo:

• 1 ari pakati akaibva avocado;
• 1/2 mukombe weparsley yakakoswa;
• 2 maspuniko yeyellow mustard;
• 2 mashupuni emuto wemonimu;
• munyu kuvira;
• 1 clove yegariki isina crumb (sarudzo);
• 1/2 mukombe wemafuta emuorivhi asina kuwanikwa.

Kugadzirira modhi:

Iroya zvese zvinoshandiswa mu blender uye chengetedza mayonesiise mufiriji.

6. Vegan pate: chickpea hummus

Hummus ipeti inovaka muviri kwazvo uye yakapfuma mumapuroteni kubva kune nhokwe. Iyo huru sarudzo yekudya ne toast, crackers uye nekupararira pachingwa se sangweji muto.

Zvisungo:

• 2 makapu ehuku dzakabikwa;
• ½ mukombe wenjodzi yekubika mvura kana zvimwe, kana zvichidikanwa;
• 1 tablespoon ye tahini (kusarudza);
• 1 ndimu muto;
• 2 tablespoons emafuta emuorivhi;
• 1 boka reparsley;
• 1 teaspoon yemunyu;
• 1 clove yegariki minced;
• mhiripiri nhema kuravira;
• 1/2 teaspoon yekumini.

Kugadzirira modhi:

Rova zvese zvinoshandiswa mu blender, uchiwedzera imwe yemvura yekubika, kana zvichidikanwa, kurova zvirinani. Pedzisa nekuwedzera zvinonhuwira zvakadai semafuta emuorivhi, parsley, paprika inotapira, mhiripiri nhema uye munyu kuravira.

7. Vegan bhengi

Kugadzira bhengi inonaka uye inovaka, unogona kushandisa zvinotevera zvinoshandiswa:

• Tofu;
• Howa;
• Nyama uye soseji sosi;
• Shiraplant yakatemwa kuita cubes;
• Hanyanisi yakatemwa nepakati kana yakazara nepepuru, kuenda kubhengi uye uwane tambo inotapira;
• Yakapetwa pepper mhizi;
• Karoti mumakumbo makuru;
• Koliflower;
• Zucchini;
• Broccoli;
• Pod;
• Chibage chibage;
• Madomasi asina mhodzi;
• Zvibereko zvakaita seapuro, chinanazi uye pichisi.

Kugadzirira modhi:

Roast tofu, howa uye nyama yesoy pane iyo grill. Yese miriwo inogona kugochwa, kunyanya mhiripiri yakarongedzwa nechizi, iyo inonyungudika mukati mekupisa. Mukuwedzera, miriwo inogona kudyiwa yakasvibirira muchimiro chesaladi, uye chingwa chegoriki chinogona kushandiswa kuperekedza nyama yevegan.

8. Vegan brigadeiro

Iyo vegan brigadeiro inokurumidza uye yakapusa kugadzirwa, asi ichiri kuda mwero uye isingadye muhuwandu hwakawanda kudzivirira makoriyori akawandisa kubva kumaswiti.

Zvisungo:

• 1 mukombe we demerara shuga;
• 1/2 mukombe wemvura inopisa;
• 3/4 mukombe weoatmeal;
• 2 tablespoons yecocoa powder.

Kugadzirira modhi:

Rova shuga mu blender nemvura irikubvira kwemaminitsi matatu, uye wedzera oatmeal ipapo, uchirova kwemaminetsi maviri kusvika wawana kirimu yakatsetseka, pamwe nekuenderana kwemukaka wakanyoroveswa. Kugadzira brigadeiro, ingosanganisa mukaka wakanyoroveswa necocoa uye uunze kumoto kusvikira wavira uye wabuda mupani.

9. Vegan Pancake

Iyi ndiyo nzira yakapfava yeganiki pancake, iyo inogona kushandiswa sehwaro hwekutapira mapakeki anodyiwa zvekudya zvekudya kana kwekuseni, uchishandisa mafirita akadai semichero jeli, uchi kana muchero mutsva, semuenzaniso.

Zvisungo:

• 1 mukombe wemukaka wemuriwo;
• 1 isina kudzika teaspoon yehupfu yekubheka;
• ½ mukombe wegorosi kana oat furawa;
• 1 Banana.

Kugadzirira modhi:

Iroya zvese zvinoshandiswa mu blender kusvikira zvatsetseka. Shandisa inenge 2 mashupuni ehupfu pekake rimwe nerimwe, rinofanirwa kugadzirwa mune isina-tsvimbo yekutsvaira pani kana yakazorwa mafuta, ichisiya ichibika pamusoro pekupisa kwakadzika pamativi ese maviri.

10. Karoti uye apple toffee keke

Raw vegan keke, yakafuma mune zvicherwa, calcium, magnesium, potasium, simbi uye zinc. Iyo carob pamwe chete necocoa powder, inoyeuchidza caramel.

Zvisungo:

• 2 maapuro akasvuurwa uye akachekwa;
• 2 yakasvuurwa uye grated karoti;
• 115 g yenzungu;
• 80 g yekokonati yakaoma shredded;
• ½ teaspoon yekinamoni;
• 2 mashupuni ecarob;
• 2 mashupuni ehupfu hwecocoa yakasvibirira;
• 1 pini yegungwa munyu;
• 150 g yemazambiringa akaomeswa;
• 60 g yeapuro yakaoma (yakanyoroveswa kwemaminetsi gumi nemashanu uye yakadururwa);
• 60 g yemisi yakatemwa (yakanyoroveswa kwemaminetsi gumi nemashanu uye yakadururwa);
• 1 yakasvuurwa orenji.

Kugadzirira modhi:

Muchidimbu, sanganisa maapuro uye makarotsi, nzungu, coconut, poda carob, mbishi cocoa, sinamoni, munyu uye mazambiringa akaomeswa. Mune blender, sanganisa yakanyoroveswa maapuro akaomeswa, misi nemaorenji, kusvikira mukanyiwa wawanikwa. Ipapo, girisa pani inokwana masendimita makumi maviri nemapepa echinyorwa, pusha mukanyiwa mupani uye firiji kwemaawa matatu.

11. Vegan chokoreti keke

Vegan chokoreti keke, isina shuga, yakafuma mu calcium, iron, zinc uye omega 6.

Zvisungo:

Cake

• 200 g yemasikati akaomeswa akaomeswa;
• 2 makapu eupfu hwegorosi;
• 3 maspuni ecocoa yakasvibirira;
• 1 tablespoon yekubheka poda;
• 1 teaspoon yesoda yekubheka;
• 1 ½ makapu emukaka wemuriwo;
• 4 mashupuni ekokonati mafuta;
• 1 teaspoon yemonimu.

Roof

• 1 tablespoon yegorosi starch;
• 7 mashupuni ecocoa;
• 1 mukombe wemukaka wemamondi.

Kugadzirira modhi:

Pasita: pwanya misi yacho mu processor, wobva wasanganisa zvese zvinoshandiswa neforogo. Bika muovheni yakapetwa kare pa180 ° C kwemaminitsi makumi matatu.

Roof: Dissolve chibage starch mumukaka unotonhora wemuriwo, unomutsa musanganiswa, sanganisa necocoa uye wira kwemaminitsi mashanu. Mushure mekudziya, shumira pamusoro pekeke.