Macaroni ine bolognese muto uye chizi ndechimwe chezvikafu zvinowanzoitika chero nguva, saka nhasi isu taida kuratidza vegan vhezheni ine textured soy kana tofu. Muchinyorwa chese tichatsanangura sarudzo mbiri idzi, kunyangwe isu tichishandisa yakabikwa soya bhinzi muresipi yekukosha kwayo kwekudya.
Iyo vegan bolognese haina chakavanzika, iri nyore uye yakapusa resipi, chinhu chega ndechekuti iwe unofanirwa kunge uine izvo zvinongedzo zvakagadzirirwa, kicheni yakajeka uye ita kuti tizive kuti gare gare tichazosuka mapoto akati wandei, asi izvo zvinogadziriswa. gare gare. Iye zvino tava kuzodzidza kugadzira vegan macaroni uye bolognese mumaminitsi mashomanana, kuitira chikafu chinonaka uye chinovaka muviri, nekuda kwemiriwo, pasta yakazara yegorosi uye yakagadzirwa soy.
Soy inhengo yenyeredzi mukubika kwevegan uye yezvinomera, asi kana isu tiine allergic kwairi, usavhunduka, tinogona kusarudza tofu seimwe nzira. Muchinyorwa chino tichatsanangura kuti shanduko iyi inoitwa sei, kuitira kuti pave neresipi yakaenzana ine hutano uye inonaka.
Yedu vegan bolognese resipi yakakodzera kune ese marudzi ekubika panodiwa nyama bolognese, semuenzaniso, mukuzadza kwe. Patty kana dumplings, mukati cannelloni, lasagna kana mukati macaroni uye spaghetti.
Sei iri resipi ine hutano?
Iro resipi ye vegan macaroni uye bolognese, isu tinogona kufunga a priori kuti haina hutano, asi iyo, uye yakawanda, zvakare.
Pasta chikamu cheboka rezvokudya zvezviyo, izvo zvakare chikamu chemakhahydrates anozivikanwa. Chinhu chakanyanya kukodzera ndechekutora pasta yegorosi uye ndiyo yatakasarudza yekubika kwedu. Kana tichiti integral, tinoreva 100% yakagadzirwa nehupfu hwegorosi uye 100% zviyo zvezviyo, uye tinosimbisa izvi nokuti tinofanira kuverenga zvakadhindwa zvakanaka, ndiko kuti, zita racho.
Mitemo muSpain haina kujeka uye ishoma kwazvo nekunyoreswa kwezvigadzirwa sezvo mugadziri anogona kuzivisa kuti pasta yayo igorosi rose, kunyangwe iine hushoma hwe5%, apo muchokwadi kuti, padanho rekudya. kwete gorosi rose, asi iro rakanatswa pasta semamwe.
Kana chigadzirwa chine hupfu husingasviki 90% kana zviyo zvakakwana, zviri nani kuirasa uye kusarudza iyo ine 100% muzvigadzirwa zvayo. Sei? Nekuti pasta yegorosi ine zvakawanda zvinovaka muviri, yakaderera mumafuta, inonyungudika, ine fiber yakawanda, zvicherwa zvakaita se iron, calcium, phosphorus, potassium, magnesium uye zinc, mavhitaminzi akaita seB, E uye F, pakati pezvimwe. zvinobatsira.
Textured soy ndiyo sosi yemapuroteni, sezvo pamagiramu zana ega ega esoya yakagadzirwa, makumi mashanu mapuroteni. Kunze kwezvimwe zvinovaka muviri zvakaita semaminerari nemavhitamini akakosha secalcium, iron, phosphorus, sodium uye potassium, vhitamini A, boka B uye C.
Kunze kwemiriwo yatichashandisa mune resipi yakadai semakarotsi, yepepuru hanyanisi, matomatisi, basil, oregano, zucchini uye extra virgin olive oil. Pakazara, kushumirwa kweiyi vegan macaroni uye bolognese inopa isingasviki 200 kilocalories, kunyange zvazvo zvichienderana nehuwandu hwatinoisa mundiro yedu, asi kushandiswa kwemazuva ose kwakaenzana nepani yakazara.
Imwe shanduro ine tofu
Paunenge uchishandisa tofu, tinobvisa kukosha kwekudya, sezvo gadziriro iyi yesoya beans, mvura uye coagulant, ine mafuta mashoma kupfuura mavara esoya, asi zvakare yakashata zvakanyanya mumavhitamini. Pamagiramu zana etofu, magiramu 100 chete ndiwo mapuroteni, kunyangwe aine mamineral akakosha senge calcium, iron, uye potassium, sezvo iri chigadzirwa chesoya.
Chinhu chakanakisa nezve vhezheni iyi ne tofu ndechekuti iri nyore kugadzira. Patinoenda nhanho nenhanho, tinoona kuti masoya akagadzirwa anoda kunyoroveswa kweinenge hafu yeawa uye tobva tatoibvisa zvakanaka, saka inguva yakawedzerwa yatisina kazhinji.
Nekudaro, tofu iri kungotora kadiki ketofu kunze kwepasuru, yakatenderedza 400 magiramu, uye ichicheka kuita dhayisi diki kana kuichekerera. Kana tichizocheka tofu, tichafanira kuwedzera zvishoma, zvichida magiramu 300, kunyange izvo zvinoenderana nechimwe nechimwe uye huwandu hwemapundu etofu avanoda mu vegan bolognese sauce.
Iva sezvazvingaite, iyi vegan Bolognese muto inokodzera macaroni, spaghetti yakakanyiwa ne empanadas kana dumplings, cannelloni, lasagna, uye marudzi ese emidziyo mune yayo vegan kana yezvinomera. Isu tatoziva kuti tichava nemakoriori mashoma kupfuura kana tikashandisa nyama chaiyo uye pamusoro peiyo yakawanda mapuroteni, mavitamini nemaminerari.
kuichengeta sei
Kuchengetedza macaroni kana spaghetti ine vegan bolognese muto tine 2 sarudzo. Chengetedza pasita kune rimwe divi mugirazi tupperware uye Bolognese muto kune rimwe, kana chengeta zvese pamwe chete mugirazi tupperware.
Isu tinosimbisa izvi, nekuti zvinoenderana nekuti takazvigadzira sei. Kune vanobika pasta uye kana yapera voidzorera mupoto vodira muto mukati mokurunga pamwe chete nechizi. Uye kune zvakare avo vanongoisa zvikamu zvese pamwechete kana zvangoiswa.
Isu tinoda zvakare kusimbisa kushandiswa kwe girazi tupperware nekuti isu tiri kutaura nezve bolognese muto, ndiko kuti, kune tomato inobatanidzwa, zvazvinoreva ndezvekuti tuppers epurasitiki ichaiswa chiratidzo zvachose.
Kana tikashandisa tupperware epurasitiki, iyo domatisi tsvina inogona kubviswa mumaawa mashomanana, asi isu tiri kutaura nezvekuchengeta zvokudya kwemaawa anopfuura 48, uye kunyange maawa 72, saka iyi tupperware haizombofi yakajeka zvakare.
Girazi tupperware, mukuwedzera, haina kushatisa nekufamba kwenguva, uye haina kuisa chikafu munjodzi. Zvakakoshawo kuvhara nechifukidziro chemhepo, kudzivisa kusvibiswa kwezvokudya. Chimwe chinhu chinokosha ndechokuchengeta zvokudya pasi pefiriji, kuitira kuti zvirege kutambura nekuchinja kwekushisa sezvinoitika nemusuo wefiriji.
Zvose pasta uye muto zvakasiyana, kana pamwe chete, hatikurudzire kuichengeta kwemazuva anopfuura maviri. Kwatiri uye mune zvatinoona, kumirira mazuva matatu kungave kuri kutora njodzi, kunyanya kana iine chizi.
