01 kwangu-11
Izitshalo zezinkukhu ezingu-9 ezingenalutho
Westend61 / Getty Izithombe Ucwaningo oluthile lwezifo zomtholampilo luye lwabonisa ukuthi ukhetha isobho eliphansi ngaphambi kokuba ukudla kungakusiza ukuba udle amakholori ambalwa jikelele ngenkathi usuzwa ugcwele, futhi lokhu kungaholela ekulahlekelweni kwesisindo esikhulu. Okubaluleke nakakhulu, izifundo zibonisa ukuthi isobho singasiza ekugcineni isisindo uma usilahlekile.
Nansi ukukhethwa kwezinsizi ezingu-8 ze- vegan ezingenalutho ezingaphansi kwama-calories. Khetha noma iyiphi yalezi njengesiqalo, noma ngisho nesidlo sasemini kuphela.
Bheka futhi: Kuyini i-vegan?
02 kwangu-11
Isobho se-Tomas Basil mahhala
I-Rixipix / Getty Izithombe Iresiphi: Isobho se-Tomas Basil, esingasetshenzisiwe mahhala, sisebenze esishisayo noma esiqinile
Misa emakethe yomlimi ukuba athathe utamatisi obuningi ne-basil fresh, futhi ungaba nesobho se-tomato basil egculisayo emaminithini ambalwa besebenzisa le recipe engenamafutha ne-vegan.
03 ka-11
Imifino Engenalutho Yemifino Yemifino Minestrone
UFiliphu Wilkins / i-Getty Images Thola iresiphi lapha: isobho se-minestrone se-vegan esingenalutho
Izindlela zokupheka eziningi ze-minestrone zibiza ubhontshisi, okwengeza inani elincane lamafutha asemvelo. Le iresiphi ye-vegan engenamafutha, kodwa, igcwele imifino eminingi - kuhlanganise utamatisi, izaqathe, isilimo esidliwayo esinamagatsha anamanzi, ubhontshisi obuluhlaza kanye ne-zucchini - ngakho ngeke uphuthelwe ubhontshisi. Thumela i-macaroni uma ufuna le nsipho ye-minestrone ibe yi-gluten futhi (yebo, kuyoba ngaphezulu kwesobho semifino evamile kune-minestrone ye-Italy yangempela).
04 kwangu-11
I-Pear Split Split ne-Potato Soup
I-Pea ehlukanisiwe ne-Potato Soup Recipe
Ukunambitheka kule recipe ye-fat-free ne-vegan isiphuzo ayiveli kumafutha noma amafutha angeziwe, kodwa ngokusebenzisa inqwaba yesiliva, u-anyanisi, kanye nokuphuza ukudla, futhi ukhilimu uvela kumazambane ahlanzekile. Kuyaphawuleka ukugcwalisa inqwaba ye-fibre namaprotheni , ngakho-ke iphelele kubantu abadla imifino kanye ne-vegans futhi i-gluten-free, futhi.
Udinga imibono yesobho ye-gluten engaphezulu? Nasi uhlu oluphelele lwezisobho ze-vegan ezingenalo gluten, kufaka phakathi isobho sebhontshisi, isobho lezotamatisi, isobho lemifino nokuningi
05 ka-11
I-Split Pea ephuziwe kancane ne-Potato Soup
Steve Cohen / Getty Izithombe Iresiphi: I-Pea ehlukanisiwe ne-Potato Soup ku-Crockpot
Ubani odingayo amafutha angeziwe uma ungeza ukunambitheka nge-bouillon cubes, i-sage, thyme namaqabunga e-bay? Lesi sobho se-fat-free ne-vegan split pea , esenziwe ngama-peas ahlukaniswe, amazambane, izaqathe kanye nesilimo esidliwayo esinamagatsha anamanzi ugcwalisa okwanele ukwenza isidlo esiphelele, kanye nokudla okungenamsoco ngokuphelele, okungenamafutha ne- vegan . Thumela i-bouillon cubes ukuyenza ibe ne-gluten-futhi, futhi.
06 kwangu-11
I-Vegan Cream ye-Aspagus Soup
iko636 / Getty Images Iresiphi: I- Vegan Cream ye-Aspagus Soup
Isobho esinomsoco owenziwe nge-asparagus, amazambane kanye nesilimo esidliwayo esinamagatsha anamanzi, lokhu ukhilimu we-asparagus isobho lisebenzisa ubisi lwe-soy, okufaka inani elincane lamanoni. Ufuna ukukuqeda ngokuphelele? Sebenzisa ubisi lwelayisi kunalokho. Ngama-calories angaphezu kuka-100 ngokukhonza, lokhu kuyisobho se-vegan esingenamafutha ongasigcwalisa ngempela.
07 kwangu-11
Isidlo Soklabishi Esiyingqayizivele yama-Indian-Spiced
UFiliphu Wilkins / i-Getty Images Iresiphi: Isidlo seKlabishi-samahhala angenamafutha
Le iresiphi ye-klabishi yesobho ye-fat-free ye-fat-free ayikho lutho ngokuphathelene nokudla kweClabbage Soup okwakuyinkimbinkimbi kakhulu esikhathini esedlule, kodwa kuyisobho elimnandi kakhulu elizokugcwalisa kahle. Izithako zilula: iklabishi, umhluzi wemifino, u-anyanisi nogalikhi, kodwa iklabishi ehlanzekile ihlanganisa ukunambitheka okunjalo kokunambitheka ukuthi uzofisa ukuthi unamafutha noma amafutha engeziwe. I-Nope - i-milk-free, free-free and vegan ngokuphelele . Zama.
08 kwangu-11
I-Mango Lime isobho engenamanzi nama-Pepper Chiprotle
lenazap / Getty Images Iresiphi: I -Mango Lime Soup Recipe engenamanzi
Ama-mangos ayamnandi ngokwabo, ngakho akufanele kusimangaze ukuthi le recipe engenamafutha kanye ne-vegan isobho esimnandi kakhulu. Yenziwe kusuka emangeni, amanzi noma imifino , umquba, i-ginger kanye ne-chipotle powder, le isobho yi-vegetarian, vegan ne-gluten-free, futhi isondelene kakhulu nokuba yi-recipe ye-vegan eluhlaza.
09 kwangu-11
I-Gazpacho eneziqholo ezinamakha
Iresiphi: I-Gazpacho enezithelo ezimnandi ezivuthiwe
I-Gazpacho isobho esilula esiluhlaza saseSpain esihamba kahle nanoma yisiphi isidlo. I-gazpacho ejwayelekile yenziwa kusukela ohlangothini lwamatamatisi namakhukhamba ngamakhambi amasha kanye neviniga ebhalsamu noma pepper okubabayo. Le nguqulo, efanekiselwe ngenhla, ayinamafutha ngokuphelele futhi eyenziwe nge-grapefruit, isiphuzo esishisayo kanye ne-lime encane.
Amaprosesa amaningi e-gazpacho afaka kancane amafutha omnqumo wokunambitheka nomzimba, kodwa ungawayeka ngaso sonke isikhathi ukuwenza ube ngaphansi kwamafutha nama-calories. Like gazpacho? Nakhu okunye okuphansi kwekhalori kanye namafutha ephansi we-vegan gaspacho zokupheka ukuze uzame:
10 kwangu-11
Ukupheka okungaphezulu kwamafutha we-vegan ukuzama
elena_hramowa / Getty Images Ufuna ezinye zokupheka ezingenamafutha futhi ezingenamafutha okupheka? Nazi ezinye zokupheka ezingenamafutha angama-43 azama, kuhlanganise ne -curry yemifino engafuni , ama- dress-free vegan isaladi yokugqoka imibono , nokuningi - konke okungaqanda amaqanda, okungekho ubisi kanye ne- vegan .
11 kwangu-11
Ukupheka okunempilo kakhulu kwe-vegan nganoma yisiphi isenzakalo
I-Schon & Probst / Getty Izithombe Nge-intanethi yonke kutholakale kalula, awusoze udingeke uthenge enye incwadi yokupheka. Nazi amaqoqo ambalwa we-recipe ukuze uqalise: