Nikeza Usuku Lwakho Ukuthuthukiswa Ngalezi Zokudla Eziphezulu-Amaphrotheni Kwabalimi

Ngenxa yokuthi inyama ayiyona ingxenye yokudla kwemifino kanye ne-vegan, abantu abaningi abadla ngale ndlela banenkinga yokuthi ngeke bathole amaprotheni anele. Kodwa asikho isizathu sokukhathazeka-izitshalo nezitshalo zingathola amaprotheni anele ekudleni kwawo okungenalutho, kanti empeleni kungenzeka ukuthi kakade zenza kanjalo ngaphandle kokuzama.

Ngokufaka i-tofu, i-quinoa, amantongomane, nobhontshisi ekuphekeni kwakho kwemifino noma ye-vegan uzokwandisa kweso leso sikhathi amaprotheni endle bese udala isidlo sokugcwalisa. Ukusuka kwasekuseni kuze kube semini kusihlwa, kunezinto ezihlukahlukene zokupheka ukuze ugcine ukudla okuthakazelisayo ngenkathi kukuyeka uzizwe unelisekile.

• 01 ka-20

  Maple Cinnamon Breakfast Quinoa

  Ukudla kwasekuseni kuyidlo enkulu yokuthola amaprotheni ngosuku-olungadingi ukukhuphuka ekuseni? Le cereal efudumele efudumele ihlotshiswe nge-maple nesinamoni futhi igcwele izithelo zomvini, okungase kukukhumbuze (noma izingane) ze-oatmeal yakho oyithandayo esheshayo. Yenziwe nge-quinoa esikhundleni se-oats, le kwasekuseni ineprotheyini engamaphesenti angaba ngu-30 kune-oatmeal yendabuko. Ukusetshenziswa okukhulu kwamafulethi we-quinoa noma ama- quinoa asele uma ugijima. Zizwa ukhululekile ukungeza amajikijolo noma ezinye izithelo uma ufisa.

• 02 ka-20

  I-Vegan Scramble With Spinach

  Le dish yokudla kwasekuseni, efana ne-omelet isipinashi, inamamami ambalwa (enye yezinhlobonhlobo zokunambitheka ezichazwe njengezithokozisa), isinika isiphetho esingalindelekile kodwa esiphundu. Utamatisi, i-garlic, amakhowe, nesipinashi zihanjiswa kuze kufinyelelwe ithenda, i-tofu ingeziwe, bese yonke into igcwele umsizi we- soy nejusi. Ngama-gramu ayishumi amaprotheni ekukhonzeni i-tofu, lesi sidlo siqiniseke ukukunikeza amandla okuqala ukuqala usuku lwakho.

• 03 ka-20

  I-Vegetarian Breakfast Casserole

  Kungenxa yokuthi ungadli inyama akusho ukuthi awukwazi ukubuyisela isidlo nama-flavour of sausage. Ngokusebenzisa umsizi wesitshalo semifino, awugcini nje isidlo nesinambitheka esingokwemvelo kodwa futhi nesinye esiphakeme kumaprotheni. Hlela ukuqala iresiphi ubusuku ngaphambi kokuba ingxube ye-sausage, isisusi sosuse , ubisi lwe-soy, u-anyanisi osikiwe, kanye noshizi ushumule futhi uhlanganise ndawonye.

• 04 ka-20

  Vegan Apple Pancakes

  Akuzona nje kuphela lezi phakhekhe ezinomnandi futhi ezinomsoco, kodwa futhi zinebhonasi eyengeziwe yokuphila okunempilo kunama-flapjacks asendabuko! Ubisi lwe-soy, tofu, nama-pecans bangezela amaprotheni iresiphi ngenkathi ama-apula aletha umthamo onempilo we-fiber ne-vithamini C. Mane uhlanganise izithako, uthele ku-griddle eshisayo, ujabulele.

• 05 ka-20

  Amaprotheni we-Vegetarian Shake

  Ngeke uthole noma iyiphi iphrotheni lapha kodwa uzothola ukukhushulwa kwamaprotheni-futhi ngenxa yombhontshisi omhlophe ohlangene nejayini le-phayinaphu, izithelo zogurt, ama-strawberries , uju, i-ginger kanye ne-nutmeg. Nge-flavour ye-ubhontshisi obumnandi ngeke ubone ukuthi ikhona.

• 06 kwangu-20

  Isaladi yeTabbouleh yemifino nge-Edamame

  Le isaladi ilayishwe amaprotheni avela ku-wheatgar bulgar, edamame, kanye nama-chickpeas. I-damama yenezela umbala oqhamukayo nokuthungwa okumangalisayo, futhi i- pesto , ijusi lemonsi, ne-parsley kuletha ukunambitheka okusha kule ndawo yaseMedithera-ephefumulelwe. Ifakwe utamatisi, u-anyanisi ohlaza okwesibhakabhaka, kanye ne-feta cheese, lesi sidlo sihle ukubuka futhi sikwanelise ukudla. Khonza eceleni noma ngaphakathi kwamaphakheji e-pita.

• 07 kwangu-20

  Isaladi se-Vegan White Bean

  Ebalabala futhi ehlanzekile, isaladi lesibhontshisi kanye nemifino ine-flavour ka-garlic, anyanisi, i- parsley , ijusi lemoniga newayini elibomvu uviniga, okwenza kube kuhle kakhulu e-cookout side side dish. Noma yiluphi uhlobo lwebhontshisi omhlophe oluzosebenza, noma ungabeka indawo ye-chickpeas uma uthanda. Okunye okunye okunye okunye kwendabuko yesaladi yezinyosi ezintathu!

• 08 ka-20

  Isaladi se-quinoa ne-Pecans ne-Fresh Mint

  I-quinoa ye-Fluffy ne-pecans ekhukhulayo-imithombo emibili emikhulu yamaphrotheni-umsebenzi ndawonye ukudala ukuthungwa okuhambisanayo kule isaladi ekhanyisiwe. I-mint ne-parsley kuletha umbala nokucwenga ngenkathi ijusi lemon ihlanganisa kancane yezing. Ilungele ukudla kwasemini ngosuku olufudumele lwehlobo.

• 09 ka-20

  I-Vegetarian Black Bean ne-Hummus Wrap

  Uthola umthamo ophindwe kabili wamaprotheni kulokhu okuphephile futhi okumnandi okugcoba kuqala kusuka ku-hummus obomvu obomvu bese usuka kubhontshisi omnyama. Imifino enjengama-mushroom kanye nommbila wengeze ukuthungwa nokudla okunomsoco ngenkathi i-poblano pepper iletha kancane ukubhema ku iresiphi.

• 10 kwangu-20

  I-Vegan Tempeh "Inkukhu" yeSaladi

  I-Tempe iwumkhiqizo we-soy ogcwele amaprotheni ku-18 amagremu ngokukhonza ngamunye. Uma kuphekwe futhi kuhlanganiswe ne-vegan mayo, ilamula kalamula, u-anyanisi, isilimo esidliwayo esinamagatsha anamanzi, i-parsley entsha ne-curry powder, iba isaladi efanelekile ukukhonzwa emadlelweni wesifazane. Beka umbhede phezu kombhede we-ulethisi, engxenyeni ye-avocado, noma phakathi komqulu we-crusty.

• 11 kwangu-20

  I-Bean Black ne-Sweet Potato Chili

  Ukuze uphendule isilwane sendabuko, zama le nguqulo enenhliziyo enhle, ye-vegan neye-gluten. Ubumnandi bama-sweet potate yi-counterpoint emnandi kumpelepele we-cayenne, i-cumin, ne-chili powder. Amabhontshisi amnyama afaka ukuthungwa okuhle kanye nomthamo omuhle wamaprotheni, okwenza isitshalo esanelisayo umndeni wonke ungase uthande.

• 12 kwangu-20

  Isobho se-Vegetarian Lentil

  Kuhle ngaso sonke isikhathi ukuba uthole iresiphi yesobho lensil ngaphansi kwebhande lakho. Le nguqulo enempilo futhi enambithekayo ayiyona nje imifino kuphela, kodwa iphinde ibe nama-calories, amafutha, futhi ayi-gluten-mahhala kakhulu kuwo wonke umndeni! I-lentile iphezulu amaprotheni futhi yenza isobho eliduduzayo nge-heft kancane.

• 13 kwangu-20

  Ipea ye-Vegetarian Indian Yellow Distlit Pea Dal

  Ukupheka kwamaNdiya, i-dal iyinhlaziye ehlanganisa i-peas split noma i-lentils. Lesi sobho esiphundu sinezikhuni eziphuziwe eziphuzi, ezingapheli kuphela amaprotheni kodwa futhi zihle uma zihlanganiswa isobho. Ama-peas ahlukaniswe aphekwe emanzini noma emhluzi kanye ne-turmeric ne-cayenne bese egoqwe anyanisi e-cumin ne-clove, okwenza isidlo esinempilo nesinambitheka kakhulu.

• 14 kwangu-20

  I-Casserole yaseMexico yaseMediterranean

  Ngisho noma ungewona imifino uzofuna ukuzama isidlo se-pizza se-tortilla. Amabhontshisi omnyama anomsoco kanye noshizi ahlukaniswe phakathi kwe-tortillas bese ebhakwa kuze kube yi-gooey futhi eshisayo. Uma ugcwala utamatisi, iminqumo, i-avocado, ukhilimu omuncu, lokhu isidlo esiphakeme samaprotheni sinempilo, sinomsoco futhi sinelisekile ngisho nangokwenyama-kudla etafuleni.

• 15 kwangu-20

  I-Vegan Crockpot isipinashi Lasagna

  Akuyona kuphela i-lasagna ephezulu amaprotheni, amavithamini, namaminerali, kodwa futhi ipheka ku-crockpot! I-tofu (i-silken futhi eqinile) ihlanganiswe nobisi lwe-soy kanye nokusihlwa, ukudala ingxube efana ne-ricotta ushizi kanye nenhlanganisela yeqanda elisetshenziswa ku-lasagna yendabuko. Isipinashi sigxiliwe engxenyeni ye-tofu bese igcobe nge-tomato sauce kanye nama-noodle kumpheki ophuthumayo. Amahora ayisithupha noma ngaphezulu kamuva, lasagna vegan!

• 16 kwangu-20

  I-Vegan Sweet and Sour Tempeh

  Uma ngabe udinga ukuyeka ukukhishwa kwamaShayina kusukela ekubeni yi-vegan, le recipe yimi! I-tempeh ephakeme kakhulu ijoyine i-ananas futhi ihlose i-pepper e-sauce e-sweet and ephefumula e-Asia eyenziwe nge-soy sauce, ujusi we-ananas, uviniga, ushukela obusundu, kanye ne-cornstarch. Konke okudingayo kukhona irayisi kanye neqoqo lezinti.

• 17 kwangu-20

  Abakwa-Black Bean Burgers

  Thola ukulungiswa kwakho kwe-burger ngalezi zigqekezi zezinyosi ezimnyama ezigcwele amaprotheni. Ubhontshisi obomvu buhlangene nama-anyanisi aqoshiwe, izinkathi zesikhumba, isinkwa esisha, nesifubhanyana esincane bese sakhiwa sibe yi-patties. Lezi zingase zingabambeli kahle uma zifakwa kwi-grill (ungabeka ucezu lwesilonda ngaphansi), ngakho-ke ukupaka-frying kungcono kakhulu. Faka endaweni ye-sesame imbewu roll bese wengeza ama-toppings akho owathandayo.

• 18 kwangu-20

  I-Vegetarian elula "Inyama" Isinkwa

  Uma unesifiso sokudla okududuzayo, lo mkhiqizo "wezinyama" wezitshalo uqinisekile ukuthi uzoba ukwelashwa. I-substantive yenkomo yenkomo ephilile yilapho uzothola khona amaprotheni, futhi uma uxubene no-anyanisi, i-garlic, i-bell pepper, i-seasonings, i-ketchup, isardard eyomile, ushukela obomvu, kanye ne-oatmeal ne-nutmeg, kungaba "inyama" isinkwa owake wanambitha.

• 19 kwangu-20

  I-Vegan Three-Bean Pasta Ne-Creamy Isipinashi Sasekhanda

  Lesi sidlo se-pasta sinesisindo esihle, sinomsoco futhi siphakamisa amaphini amaprotheni. Ama-Navy kanye nezinyosi zezinso kanye nama-chickpeas bhala nge-anyanisi, i-garlic, i-pepper no-utamatisi, bese kuhlanganiswa ne-pasta ephekwe. Konke kukhishwa esasipuniki esiphundu sesipinashi esenziwe ngobisi lwe-soy.

• 20 kwangu-20

  I-Kid-Friendly Vegan I-Tofu Nuggets

  Izingane zakho zingase zingaqapheli ukuthi ziyadla i-tofu-lezi zinambuzane ezibukiwe zibukeka futhi zinambitheka ngendlela efana nenhlobo yenkukhu, futhi uma unikeza ngokukhetha ama-sauces, wonke umuntu angase akhohliswe. Ungakwazi ukuthosa noma uhhavini-ubhake lezi nuggets kuye ngokuthi ungaphila impilo enhle.