Jabulela Ukwenza nokudla Lezi Bowl High-Protein Zama-Vegetarians kanye Nemifino
Ngamunye walezi zokupheka zemifino ephezulu-amaprotheni ine-breakdown ephelele yokudla okunomsoco, ngakho-ke uzokwazi ukuthi uthola amaprotheni angakanani ekukhonzeni ngamunye. Zonke izindlela zokupheka nazo ziyi- vegan futhi ayinawo umkhiqizo wezimbuzi, ngaphandle kwemikhiqizo yezilwane (ngaphandle uma ubeka phezulu ukhilimu omuncu noshizi, njengoba kufanekiselwe).
Lezi zokupheka zihlehla ukulandelana kokuqukethwe kwamaprotheni ngokukhonza. Ukuze uthole amaprotheni amaningi, qala phezulu ohlwini.
Jabulela!
I-Vegetarian Tofu Chili
(28.9 amagremu amaprotheni) Izinsobe zezinso ne-tofu zinikeza amaphuphu amabili. Le recipe ihlanganisa amakhowe futhi ihlose i-pepper, ongayiboni ezinhlobonhlobo eziningi zokupheka.
I-Vegetarian Tempeh Chili
(24,7 amagremu amaprotheni) Lesi silwane sisebenzisa kokubili ubhontshisi kanye ne-tempeh, ukudla okunamaprotheni okwenziwe kwesoya okuvundiwe futhi kaningi okusanhlamvu njengebhali. Kuyinto enambitheka kakhulu kunokuthi i-tofu, futhi uma ingenwa yi-chili, yenza kube lula esikhundleni somzimba. Noma kunjalo, uma ufuna iresiphi engenama-gluten, uzodinga ukubuka i-tempeh engenama-gluten.
I-Bean Black ne-Sweet Potato Chili
(21.4 amagremu amaprotheni) Amazambane ama-sweet and izaqathe adlala ngokuphambene kwe-chili powder kule recipe ephezulu yemifino yemifino yemifino. Ungenza futhi le-gluten-mahhala ngokukhetha umhluzi wemifino ongenayo i-gluten noma ukwenze ngamanzi kunalokho. Uthola i-vitamin A enkulu kakhulu futhi utholakala novithamini C nensimbi eningi ngalolu hlobo oluhlaza lwemifino.
I-Pear e-Curry Split Peet kanye ne-Potato Soup
(Amagremu angu-21 amagciwane) Uma ungathanda isobho se-vegan elingenabo fat, ungaboni ngaphezulu. Yenziwe nge izaqathe, amazambane, nesilimo esidliwayo esinamagatsha anamanzi, lokhu iresiphi ephuziwe i-pea isobho iyimthombo omuhle we-vitamin A no-C. Ngithanda isobho se-split!
I-Vegetarian Low-fat Lentil Soup
(18.7 amagremu amaprotheni) Le iresiphi ephansi ye-lentil isobho isebenzisa ijusi lemon, i-thyme, kanye neqabunga le-bay ukuze ihlasele i-flavour.
Kuyisitsha esanelisayo ukujabulela esimweni sezulu esibanda.
I-TV ye-Vegetarian elula ye-Chili
(18.7 amagremu amaprotheni) Le iresiphi ephezulu yeproteinyini i-progan isebenzisa amaprotheni emifino enziwe nge-textured (TVP) yokufaka inyama esikhundleni selili. Ungayenza okungaphezulu noma okuncane okubabayo ngokushintshashintsha inani lepayipi le-cayenne noma ama-flakes e-red pepper.
Imfucumfucu ye-Bean esheshayo futhi elula (efanekiselwe)
(14.5 amagremu amaprotheni) Ukusebenzisa ubhontshisi oqoshiwe kanye nosawoti olungiselelwe, ungafaka lo msoco wezinyosi omnyama ndawonye kuphela isikhathi esithatha ukuwushisa ku-stovetop. Uma unayo kokubili epryry noma esiqandisini, uhamba ngezinyathelo ezimbalwa ukusuka esiteshini esiphezulu se-protein nesidlo se-vegan.
I-Crockpot Vegetable Chili Recipe
(14.2 amagremu amaprotheni) Ungakwazi ukungena esimweni ngokungeza izikhumba kulokhu okuyi-crockpot. Cabanga ngamaphilisi abomvu noma aphuzi, izaqathe, ummbila, i-zucchini kanye no-utamatisi. Uma ingadi yakho ikhiqiza inzuzo, kungase kudingeke wenze lokhu futhi ukhiphe izingxenye ukuze ujabulele emavikini ozayo. Uzokujabulela ukuvutha okukhulu kwevithamini A noC.
I-Pear Yellow Split Pehal
(12.5 amagremu amaprotheni) Jabulela ama-flavour aseNdiya nale recipe ye-pearl ehlukaniswe ne-turmeric, i-cayenne, i-cumin, nama-clove.
I-Chili yemifino ne-Mock Meat
(12 amagremu amaprotheni) Uma wenza isilili kumuntu ongase angaphuthelwa inyama, le recipe isebenzisa i-Smart Ground ethanda futhi yenza okufana nenkomo yenkomo, kodwa ngamafutha angaphansi kanye ne-cholesterol ye-zero.