Hapana chinhu chakafanana nekunyaradza, mbiya inopisa ye spaghetti nemabhora enyama. Asi chokwadi ndechekuti tose tinogona kubatsirwa nekudya nyama shoma. Pane dzimwe nzira dzine hutano dzaunogona kuita kuti dzive chikafu chemhuri chinoshandura kudya kwemanheru kwekoriori kuita chikafu chinovaka muviri, chirimwa chinofarirwa nemunhu wese. Somuenzaniso: vegan meatballs.

Nhasi tinokuunzirai chikafu chinonaka chisina nyama chenyama dzechinyakare. Iyo inongonaka uye inogutsa seyakafanana nayo yenyama yemombe. Chinhu chakanakisa ndechekuti yakazara nekudya, uye unogona kurova resipi mumaminetsi makumi mana nemashanu kana pasi.

Mabhora echinyakare anowanzo gadzirwa nemombe, nyama yenguruve, turkey, kana musanganiswa wenyama idzi. Nepo kudya nyama zvine mwero kwakanaka chose, mabikirwo mazhinji anodaidzira kuchekwa kwemafuta kuitira kuti mabhora enyama agare ane muto uye akapfava. Pasina kutaura, nyama dzenyama dzinowanzotanga kubikwa mumafuta uye dzozopedzwa muchoto, dzichiwedzera mamwe makorikori mundiro.

Ini ndinofungidzira isu tinogona kuvadaidza kuti hybrid yevegan meatballs, falafel, uye veggie burgers. Vanotanga semusanganiswa wakareruka wehanyanisi yakabikwa, bell pepper, garlic, uye chickpeas, uye tinozvibatanidza mukugadzira zvokudya nemadomasi akaomeswa nezuva, thyme, uye oregano nokuda kwekunaka kweMediterranean. Pakupedzisira tichava nechikafu chine nyore chirimwa chakavakirwa mapuroteni uye zvinonaka.

Nei vane utano?

Vegan chickpea meatballs ane hutano hwakanyanya kupfuura yechinyakare nyama yemombe, turkey, kana kunyange chitoro-chakatengwa nyama isina nyama. Iwo ari mune iyi resipi anokurudzirwa nekuda kwezvikonzero zvinotevera:

Mafuta Akaderera: Aya mabhora echickpea ane asingasviki magiramu matanhatu emafuta kune 6-meatball inoshumira. Kuenzaniswa nemabhora enyama, iyo inopfuura hafu yemafuta.
Yakakwirira mufiber: Imwe inoshumira (4 meatballs) ine 43% yefiber yakakurudzirwa. Iyi fiber inobva kune chickpeas uye mbeu yeflakisi.
Yakaderera mumakoriori: Kudyiwa kwechickpea meatballs kune asingasviki mazana matatu emacalorie.
Oiri-Yemahara - Ivo havadi chero mafuta, vachivaita-isina mafuta, chirimwa-chakazara chikafu.
Gluten Yemahara: Idzi nyama dzenyama hadzina kugadzirwa nezvimedu zvechingwa senge dzimwe dzakawanda dzenyama. Pane kudaro, tichashandisa gluten-isina oats kuti tisunge zvigadzirwa pamwechete.
Zvese Zvigadzirwa Zvenyama - Kusiyana nenyama isina nyama yatinogona kutenga muchikamu chechando chechitorosi, zvese zvinongedzo munyama idzi dzakasvibira, zvinomera. Iko hakuna zvigadzirwa zvakagadziriswa, zvisungo, kana mapuroteni esoya ega.

Kukosha kwehutano

Chii chinoita kuti mavegan meatballs aya akangwara ekuchinjanisa ndeyekuti akazara nawo chirimwa-based protein, fiber, uye ane hutano mafuta izvozvo hazvingoravi zvakanaka chete, asiwo zvinoita kuti unzwe zvakanaka.

Recipe inosarudza chickpeas, iyo yakanaka sosi yeprotein yekuzadza uye yakanakisa sosi yefiber. Ose ari maviri Flaxseed s nueces vanoita chitarisiko checameo mune izvi zvinomera-based meatballs.
Flaxseeds uye walnuts zvine muriwo sosi yemafuta acids Omega-3, iyo yakabatanidzwa nekupa anti-inflammatory effects mumuviri uye kutsigira utano hwemwoyo. Tisingatauri, mukombe wewalnuts unowedzera magiramu masere efiber kune iyi recipe.

Mukuwedzera kune chickpeas, flaxseeds, uye walnuts, iwe uchange uchibatanidza oats mumutsara uyu. Oats i100 muzana yezviyo uye ine magnesium, phosphorus uye vhitamini B1.

Kana iri muto, iwe unogona kutarisira muyero wakanaka we lycopene Ndinotenda nemadomasi. Lycopene ndeye antioxidant iyo yakabatana nekubatsira kudzivirira kubva kune zvimwe zvirwere zvisingaperi senge chirwere chemoyo negomarara.

Mazano ekubika

Pane mamwe mazano ekuita aya vegan meatballs akakwana sezvinobvira. Kunyanya kana tikasarudza kuzviita kekutanga.

Chinjanai flaxseed chia mbeu Kana uchida. Ichabvumira musanganiswa kunamatira nyore nyore, saka iwe unogona kushandisa chero imwe mune resipi.
Fry meatballs kana air fry them kuti zviite crispier texture. Iva nechokwadi chekushandisa pani isina-tsvimbo kana iwe uchizoita kudzika kudzika, sezvo musanganiswa unogona kunamatira pani.
Wedzera density nekuwedzera howa. Howa dzine nyama yakakura inonaka uye inogona kuiswa nyore nyore kune yakawedzera elastic texture.
Isai nyama dzenyama mumarinara musati mashumira. Zvikasadaro, magadzirirwo emabhora enyama anogona kupfava sezvo anotora mvura kubva mumuto wemarinara.
Iva nechokwadi chekuchera nekusuka chickpeas kana tikaishandisa kubva mugaba. Kana tikasaita izvi, chickpea meatballs inodonha.
Mushure mekubatanidza zvese zvinoshandiswa mukugadzira chikafu, iwe unofanirwa kuve nekunamira kuenderana.
Kana chickpea musanganiswa wakanyanya kunyorova, tinogona kuwedzera zvishoma oats yepasi kuti ibatsire kutora mwando.
Kana tichida kugadzirira huwandu hukuru hwechickpea meatballs kuti tivepo mukati mevhiki, tinogona kuaomesa mumudziyo usingapindi mhepo. Vachagara 2-3 mwedzi mufiriji.
Tinogona kuumba mabhora kusvika 1 zuva mberi uye kuachengeta mufiriji kusvikira tagadzirira kubika. Mabhora enyama akasara acharamba ari mufiriji kwemazuva anosvika mashanu.

Kuvashumira sei?

Tinogona kushandira aya vegan meatballs neoiri-isina marinara sosi uye yedu yatinoda pasta. Inokurudzirwa kuti ive yakazara gorosi pasta, chickpea pasta kana lentil pasta. Tichadzivisa kushandisa pasta chena yechinyakare, sezvo inoshanduka kuita shuga. Yese gorosi pasta, chickpea pasta uye lentil pasta inogayiwa zvishoma nezvishoma nekuda kwefiber yavo yechisikigo.

Zvisinei, tinogonawo kuvaperekedza nechingwa chegorosi. Panzvimbo pokuaumba kuita maumbirwo akaurungana, tinogona kutsetsenura musanganiswa wacho touisa pakati pebhandi regorosi kuti tiite sangweji inonaka isina nyama isina nyama.

Uye, chokwadi, vanogona kuperekedzwa nemiriwo yakabikwa kana saladhi. Tichavashandisa nedivi remuriwo wakabikwa kana musanganiswa wegirini saladhi ine mafuta asina kupfeka.