Akukho nto ifana nokuthuthuzela, isitya esishushu se-spaghetti kunye neebhola zenyama. Kodwa inyaniso kukuba, sonke sinokungenelwa ngokutya inyama encinane. Kukho ezinye iindlela ezinempilo onokuthi uzenze kwisidlo sentsapho esiguqula isidlo esinekhalori esinesondlo sibe sisidlo esinesondlo, esisekelwe kwizityalo esiya kubonwa ngumntu wonke. Umzekelo: inyama ye-vegan.
Namhlanje sikuphathele isidlo esimnandi esingenanyama senyama yenyama. Inentliziyo nje kwaye iyanelisa njengeqabane layo lenyama yenkomo. Eyona nto ingcono kukuba igcwele izondlo, kwaye ungayibetha iresiphi ngemizuzu engama-45 okanye ngaphantsi.
Iibhola zenyama zemveli zenziwa ngenyama yenkomo, ihagu, iturkey, okanye indibaniselwano yezi nyama. Ngelixa ukutya inyama ngokumodareyitha kulungile, uninzi lweeresiphi zibiza ukusika okunamafutha ukuze iibhola zenyama zihlale zinejusi kwaye zithambile. Ungathethi, iibhola zenyama zihlala zithosiwe kwioli kwaye zigqitywe kwi-oven, zongeza iikhalori ezingaphezulu kwisitya.
Ndicinga ukuba singababiza ngokuba yi-hybrid ye-vegan meatballs, i-falafel, kunye ne-veggie burgers. Baqala njengomxube olula we-anyanisi, i-bell pepper, i-garlic, kunye nee-chickpeas, kwaye sizidibanisa kwiprosesa yokutya kunye neetamatato ezomisiwe ngelanga, i-thyme kunye ne-oregano ye-flavour yaseMeditera. Ekugqibeleni siya kuba nesidlo esineprotheyini esekelwe kwisityalo esilula kunye neencasa.
Kutheni besempilweni?
I-Vegan chickpea meatballs isempilweni kakhulu kunenyama yenkomo yemveli, i-turkey, okanye iibhola zenyama ezingenanyama ezithengwe evenkileni. Ezi kule recipe zicetyiswa ngezi zizathu zilandelayo:
- Amafutha aphantsi: Ezi bhola zenyama ze-chickpea zineegram ezingaphantsi kwe-6 zamafutha kwi-4-meatball ekhonzayo. Xa kuthelekiswa neebhola zenyama, loo nto ingaphezulu kwesiqingatha samafutha.
- I-fiber ephezulu: I-fiber enye (i-4 meatballs) ine-43% yefiber ekhuthazwayo. Le fiber ivela kwi-chickpeas kunye nembewu yeflakisi.
- Ngeekhalori ezisezantsi: Ukuphakelwa kwenyama ye-chickpea kuneekhalori ezingaphantsi kwama-300.
- I-oyile-Ayifuni nayiphi na ioli, ibenza i-oyile ingabikho, ukutya okusekelwe kwizityalo.
- I-Gluten Yasimahla: Ezi bhola zenyama azenziwanga nge-breadcrumbs njengezinye iibhola zenyama ezininzi. Endaweni yoko, siya kusebenzisa i-oats-free oats ukubopha izithako kunye.
- Zonke Izithako zeNdalo - Ngokungafaniyo nenyama yenyama enokuthi siyithenge kwicandelo elinqabileyo levenkile, zonke izithako ezikule nyama ziluhlaza, zisekelwe kwizityalo. Akukho zithako zicutshungulwayo, izibophelelo, okanye iprotein yesoya eyedwa.
Ixabiso lesondlo
Yintoni eyenza ezi meatballs zevegan zibe smart swap kukuba zigcwele iprotheni esekwe kwisityalo, ifayibha, kunye namafutha asempilweni oko akuyi kungcamla nje kuphela, kodwa kukwenza uzive ulungile.
Iresiphi ikhetha i-chickpeas, engumthombo olungileyo weprotheyini yokuzaliswa kunye nomthombo obalaseleyo wefiber. Zombini i iflakisi njenge amaqela benza imbonakalo ye-cameo kwezi bhola zenyama zezityalo.
I-Flaxseeds kunye ne-walnuts iqulethe umthombo wemifuno we-fatty acids Omega-3, eziye zadibaniswa nokubonelela ngeempembelelo ezichasayo emzimbeni kunye nokuxhasa impilo yentliziyo. Ungakhankanyi, ikomityi ye-walnuts yongeza i-8 grams yefiber kule recipe.
Ukongeza kwi-chickpeas, i-flaxseeds, kunye ne-walnuts, uya kufaka i-oats kule recipe. I-oats i-100 ekhulwini yengqolowa kwaye iqulethe i-magnesium, i-phosphorus kunye ne-vitamin B1.
Ngokuphathelele i-sauce, unokulindela idosi elungileyo I-lycopene Ndiyabulela kwiitumato. I-Lycopene yi-antioxidant ehambelana nokunceda ukukhusela kwizifo ezithile ezingapheliyo ezifana nesifo senhliziyo kunye nomhlaza.
Iingcebiso zokupheka
Kukho ezinye iingcebiso zokwenza ezi meatballs ze-vegan zigqibelele kangangoko kunokwenzeka. Ingakumbi ukuba sigqiba ekubeni sizenze okokuqala.
- Shintshanisa i-flaxseed iimbwe zechai Ukuba ukhetha. Kuya kuvumela umxube ukuba unamathele ngokulula, ngoko ungasebenzisa nayiphi na enye kwiresiphi.
- Qhotsa I-meatballs okanye i-air fry kubo ukwenzela ukuthungwa kwe-crispier. Qinisekisa ukuba usebenzisa i-pan engagxiliyo ukuba uza kwenza i-shallow frying, njengoko umxube unokunamathela epanini.
- Yongeza ubuninzi ngokudibanisa amakhowa. Amakhowa anencasa enkulu yenyama kwaye anokudityaniswa ngokulula ukwenza i-elastic texture.
- Beka i-meatballs kwi-marinara ngaphambi nje kokukhonza. Ngaphandle koko, ukuthungwa kwee-meatballs kunokuthambisa njengoko kuthabatha ulwelo kwi-sauce ye-marinara.
- Qinisekisa ukuba uyawakhupha kwaye uwahlambulule amantshontsho ukuba siwasebenzisa enkonkxeni. Ukuba asikwenzi oku, i-meatballs ye-chickpea iya kuhlukana.
- Emva kokudibanisa zonke izithako kwiprosesa yokutya, kufuneka ube nokuhambelana okunamathelayo.
- Ukuba umxube we-chickpea umanzi kakhulu, singongeza i-oats encinci yomhlaba ukunceda ukufunxa ukufuma.
- Ukuba sifuna ukulungisa isixa esikhulu seebhola zenyama zechickpea esiza kuba nazo phakathi evekini, sinokuzikhenkceza kwisingxobo esingangeni moya. Ziya kuhlala iinyanga ezi-2-3 kwisikhenkcisi.
- Sinokubumba iibhola ukuya kwi-1 ngosuku kwangaphambili kwaye sizigcine efrijini de silungele ukubhaka. Iibhola zenyama ezishiyekileyo ziya kugcina ukuya kwiintsuku ezi-5 efrijini.
Indlela yokukhonza kubo?
Sinokukhonza ezi nyama zenyama ze-vegan kunye nesosi ye-marinara engenawo ioli kunye ne-pasta yethu esiyithandayo. Kunconywa ukuba ibe yi-pasta yengqolowa epheleleyo, i-chickpea pasta okanye i-lentil pasta. Siya kukuphepha ukusebenzisa i-pasta emhlophe yendabuko, njengoko iya kuba yiswekile. I-Whole wheat pasta, i-chickpea pasta kunye ne-lentil pasta zityiswa ngokucothayo ngenxa ye-fiber yazo yendalo.
Noko ke, sinokubakhapha ngesonka sengqolowa. Endaweni yokuwabumba abe ziimilo ezingqukuva, sinokuwenza mcaba umxube kwaye siwufake phakathi kwebhanti yengqolowa epheleleyo ukwenza isangweji yebhola emnandi engenanyama.
Kwaye, ngokuqinisekileyo, banokukhatshwa yimifuno ephekiweyo okanye isaladi. Siza kubakhonza ngecala lemifuno ephekiweyo okanye isaladi edibeneyo eluhlaza kunye ne-oil-free dressing.
