Vegan bolognese don macaroni da lasagna

Macaroni tare da miya na bolognese da cuku na ɗaya daga cikin jita-jita na yau da kullum a kusan kowane lokaci, don haka a yau muna so mu haskaka nau'in vegan tare da soya mai laushi ko tofu. A cikin dukkan rubutun za mu yi bayanin zaɓuɓɓuka biyu, kodayake muna amfani da waken soya mai laushi a cikin girke-girke don ƙimarsa mai girma.

Bolognese vegan ba shi da wani asiri, girke-girke ne mai sauƙi kuma mai sauƙi, kawai abin da za a yi shi ne a shirya kayan abinci, ɗakin dafa abinci kuma a sanar da mu cewa daga baya za mu wanke tukwane da yawa, amma za a warware. daga baya. Yanzu za mu koyi yadda ake yin vegan macaroni da bolognese a cikin 'yan mintoci kaɗan, don girke-girke mai dadi kuma mai gina jiki, godiya ga kayan lambu, taliya na alkama da kuma soya mai laushi.

Soya sinadari ne na tauraro a cikin kayan cin ganyayyaki da cin ganyayyaki, amma idan muna rashin lafiyarsa, kada ku firgita, za mu iya zaɓar tofu a madadin. A cikin wannan rubutun za mu yi bayanin yadda ake yin wannan canji, ta yadda za a sami girke-girke mai kyau da lafiya daidai.

Girke-girke na bolognese na vegan ya dace da kowane nau'in girke-girke inda ake buƙatar bolognese nama, misali, a cikin cikawa. Patty ko dumplings, a cikin kusan kanallon, lasagna ko in macaroni da spaghetti.

Me ya sa yake da lafiya girke-girke?

Yana da wani girke-girke na vegan macaroni da bolognese, za mu iya tunanin a priori cewa ba shi da lafiya, amma yana da, kuma da yawa, ma.

Taliya wani bangare ne na rukunin abinci na hatsi, wanda kuma wani bangare ne na sanannun carbohydrates. Abin da ya fi dacewa shi ne a rika shan taliyar alkama, ita ce wadda muka zaba domin girkinmu. Idan muka ce haɗin kai, muna nufin An yi 100% da garin alkama gabaɗaya da hatsin hatsi 100%., kuma muna jaddada hakan domin dole ne mu karanta kyakkyawan bugu, wato, lakabin.

Doka a Spain ba ta da fa'ida sosai kuma tana da ƙarancin alamar samfuran tunda masana'anta na iya sanar da cewa taliyar alkama ce, koda kuwa tana da ƙarancin 5%, lokacin da a zahiri, a matakin abinci, shine. ba dukan alkama ba, amma wanda aka tace taliya kamar kowane.

Idan samfurin yana da ƙasa da kashi 90% na gari ko hatsi gabaɗaya, yana da kyau a jefar da shi kuma a zaɓi wanda yake da kashi 100% a cikin kayan sa. Me yasa? Domin duk taliyar alkama tana da darajar sinadirai, tana da ƙarancin kitse, ta fi narkewa, tana da yawan fiber, ma'adanai irin su baƙin ƙarfe, calcium, phosphorus, potassium, magnesium da zinc, bitamin kamar B, E da F, da sauransu. amfani.

Rubutun waken soya shine tushen furotin, tun da kowane gram 100 na waken soya mai laushi, 50 sune furotin. Baya ga wasu dabi'u masu gina jiki irin su ma'adanai da bitamin masu mahimmanci kamar calcium, iron, phosphorus, sodium da potassium, bitamin A, group B da C.

Baya ga kayan lambu da za mu yi amfani da su a girke-girke kamar su karas, albasa purple, tumatir, Basil, oregano, zucchini da karin budurwoyin man zaitun. Gabaɗaya, hidimar waɗannan vegan macaroni da bolognese yana ba da ƙasa da 200 kilocalories, ko da yake ya dogara da adadin da muka sanya a kan farantinmu, amma hidima na yau da kullum yana daidai da cikakken saucepan.

Wani sigar tare da tofu

Lokacin amfani da tofu. muna rage darajar abinci mai gina jiki, Tun da wannan shiri na waken soya, ruwa da coagulant, yana da ƙasa a cikin mai fiye da waken soya, amma kuma yana da talauci a cikin bitamin. A kowane gram 100 na tofu, gram 8,8 ne kawai sunadaran gina jiki, ko da yake yana da ma'adanai masu mahimmanci kamar calcium, iron, da potassium, tun da yake samfurin soya ne.

Abu mafi kyau game da wannan sigar tare da tofu shine cewa yana da sauƙin yin. Idan muka bi mataki-mataki, za mu ga cewa waken soya mai laushi yana bukatar a shayar da shi na akalla rabin sa’a, sannan sai a zubar da shi da kyau, don haka karin lokaci ne da ba mu samu ba.

Koyaya, tofu yana ɗaukar ɗan tofu kaɗan daga cikin kunshin, a kusa da gram 400, kuma a yanka shi cikin ƙaramin ɗan lido ko mincing shi. Idan za mu sara tofu, za mu ƙara ƙasa da yawa, watakila kimanin gram 300, ko da yake wannan ya dogara da kowannensu da adadin tofu da suke so a cikin miya na vegan bolognese.

Ko ta yaya, wannan miya na Bolognese mai cin ganyayyaki ya dace da macaroni, spaghetti cushe da empanadas ko dumplings, cannelloni, lasagna, da kowane nau'in jita-jita a cikin nau'in vegan ko mai cin ganyayyaki. Mun riga mun san cewa za mu sami ƙarancin adadin kuzari fiye da idan muka yi amfani da nama na gaske kuma a saman haka mai yawa furotin, bitamin da ma'adanai.

yadda ake ajiye shi

Don adana macaroni ko spaghetti tare da vegan bolognese miya muna da zaɓuɓɓuka 2. Ko dai a ajiye taliya a gefe ɗaya a cikin gilashin tupperware da miya na Bolognese a ɗayan, ko ajiye komai tare a cikin gilashin tupperware guda ɗaya.

Muna jaddada hakan, domin ya danganta da yadda muka shirya shi. Akwai wadanda suka dafa taliyar sannan idan ta dahu sai a mayar da ita a tukunyar a zuba miya a ciki a jujjuya tare da cuku. Haka kuma akwai wadanda ke hada sassan biyu kawai da zarar an yi musu plate.

Muna kuma so mu haskaka amfani da gilashin tupperware domin muna magana ne game da miya na bolognese, wato, akwai tumatir a ciki, abin da ake nufi shi ne cewa za a yi alama tuppers na filastik har abada.

Idan muka yi amfani da tupperware na filastik, za a iya cire tabon tumatir a cikin 'yan sa'o'i kadan, amma muna magana ne game da ajiye abinci fiye da sa'o'i 48, har ma da sa'o'i 72, don haka wannan tupperware ba zai sake bayyana ba.

Gilashin tupperware, ƙari, baya ƙasƙantar da lokaci, kuma baya sanya abinci cikin haɗari. Hakanan yana da mahimmanci a rufe da murfi mai hana iska, don guje wa gurɓatar abinci. Wani muhimmin al'amari kuma shi ne adana abincin a kasan firij, don kada ya yi fama da canjin yanayin zafi kamar yadda ya faru da kofar firiji.

Duk taliya da miya daban, ko tare, ba mu bada shawarar ajiye shi fiye da kwanaki 2 ba. A gare mu da kuma a cikin kwarewarmu, jiran kwanaki 3 zai kasance yana ɗaukar haɗari, musamman idan yana da cuku.