I-Vegan bolognese ye-macaroni ne-lasagna

Sofía Pacheco

Imizuzu ye-5

I-spaghetti ene-vegan bolognese sauce

I-Macaroni ene-bolognese sauce kanye noshizi ingenye yezidlo ezivame kakhulu cishe nganoma yisiphi isikhathi, ngakho-ke namuhla besifuna ukugqamisa inguqulo ye-vegan nge-soy eqoshiwe noma i-tofu. Kuwo wonke umbhalo sizochaza izinketho ezimbili, nakuba sisebenzisa ubhontshisi wesoya owenziwe ngendlela yokwenza iresiphi ngenani eliphezulu lokudla okunomsoco.

I-vegan bolognese ayinayo imfihlakalo, iresiphi elula futhi elula, into kuphela ukuthi kufanele ube nezithako ezilungisiwe, ikhishi licace futhi lisenze sazi ukuthi ngokuhamba kwesikhathi kuzodingeka sigeze amabhodwe amaningana, kodwa lokho kuzoxazululwa. kamuva. Manje sizofunda indlela yokwenza i-vegan macaroni ne-bolognese emaminithini ambalwa, ukuze uthole iresiphi emnandi futhi enomsoco kakhulu, ngenxa yemifino, i-pasta kakolweni ophelele kanye ne-soy textured.

I-Soy iyisithako senkanyezi ekuphekeni kwe-vegan nemifino, kodwa uma singayizwa kahle, ungethuki, singakhetha i-tofu njengenye indlela. Kuwo wonke lo mbhalo sizochaza ukuthi lolu shintsho lwenziwa kanjani, ukuze kube neresiphi enempilo futhi emnandi ngokulinganayo.

Iresiphi yethu ye-vegan bolognese ilungele zonke izinhlobo zokupheka lapho kudingeka khona inyama ye-bolognese, ngokwesibonelo, ekugcwaliseni Patty noma amadombolo, cishe cannelloni, i-lasagna noma ngaphakathi macaroni kanye ne-spaghetti.

Kungani kuyiresiphi enempilo?

Kuyiresiphi ye-vegan macaroni ne-bolognese, singase sicabange njenge-priori ukuthi ayinempilo, kodwa injalo, futhi iningi kakhulu.

I-Pasta iyingxenye yeqembu lokudla lokusanhlamvu, eliyingxenye yama-carbohydrate aziwa kakhulu. Into efanelekile kakhulu ukuthatha i-pasta kakolweni futhi yiyona esiyikhethile iresiphi yethu. Uma sithi integral sisuke siqonde I-100% yenziwe ngofulawa kakolweni ophelele kanye nezinhlamvu ezingu-100% zokusanhlamvu, futhi sikugcizelela lokhu ngoba kufanele sifunde imibhalo ebhalwe kahle, okungukuthi, ilebula.

Umthetho waseSpain awucacile futhi uyindlala kakhulu ngokulebula kwemikhiqizo njengoba umkhiqizi angamemezela ukuthi i-pasta yayo ingukolweni, ngisho noma inobuncane obungu-5% kuphela, kuyilapho empeleni lokho, ezingeni lokudla okunempilo. hhayi ukolweni ophelele, kodwa okuyi-pasta ecwengiwe njenganoma iyiphi enye.

Uma umkhiqizo unofulawa ongaphansi kuka-90% noma okusanhlamvu okuphelele, kungcono ukuwulahla bese ukhetha lowo onawo u-100% ezithakweni zawo. Kungani? Ngenxa yokuthi i-pasta kakolweni inomsoco owengeziwe, inamafutha aphansi, iyagayeka, inokuqukethwe okuphezulu kwe-fiber, amaminerali afana nensimbi, i-calcium, i-phosphorus, i-potassium, i-magnesium ne-zinc, amavithamini afana no-B, E no-F, phakathi kokunye. izinzuzo.

Isoya ehlanganisiwe iwumthombo wamaprotheni, ngoba kuwo wonke amagremu ayi-100 wesoya eyenziwe ngomumo, angama-50 angamaprotheni. Ngaphandle kwamanye amanani okudla okunempilo njengamaminerali namavithamini abalulekile njenge-calcium, insimbi, i-phosphorus, i-sodium ne-potassium, uvithamini A, iqembu B no-C.

Ngaphandle kwemifino esizoyisebenzisa eresiphi efana nezaqathi, u-anyanisi onsomi, utamatisi, i-basil, i-oregano, i-zucchini namafutha omnqumo e-extra virgin. Sekukonke, ukuphakelwa kwale vegan macaroni kanye ne-bolognese inikeza ngaphansi kwama-kilocalories angu-200, nakuba kuncike emalini esiyifaka epuletini yethu, kodwa ukukhonza okuvamile kulingana nepani eligcwele.

i-vegan bolognese

Enye inguqulo ene-tofu

Lapho usebenzisa i-tofu, sisusa inani lokudla okunempilo, njengoba lokhu kulungiselelwa kukabhontshisi wesoya, amanzi kanye ne-coagulant, kunamafutha aphansi kunobhontshisi wesoya owenziwe ngendwangu, kodwa futhi kubi kakhulu ngamavithamini. Kuwo wonke amagremu angu-100 e-tofu, amagremu angu-8,8 kuphela angamaprotheni, nakuba futhi inamaminerali abalulekile njenge-calcium, insimbi, ne-potassium, njengoba iwumkhiqizo owenziwe ngesoya.

Into engcono kakhulu ngale nguqulo nge-tofu ukuthi kulula kakhulu ukuyenza. Uma sihamba igxathu negxathu, sizobona ukuthi ubhontshisi wesoya owenziwe ngomumo udinga ukufakwa amanzi okungenani isigamu sehora bese kufanele siwakhiphe kahle, ngakho-ke isikhathi esengeziwe esivame ukungabi naso.

Kodwa-ke, i-tofu ivele ikhiphe i-tofu encane ephaketheni, cishe amagremu angu-400, futhi isike ibe amadayisi amancane kakhulu noma igayiwe. Uma sizoqoba i-tofu, kuzodingeka sengeze inani elincane, mhlawumbe cishe amagremu angu-300, nakuba lokho kuncike ngayinye kanye nenani lezigaxa ze-tofu ezizifunayo ku-vegan bolognese sauce.

Noma kunjalo, le sauce ye-Bolognese yemifino ifaneleka i-macaroni, i-spaghetti efakwe ama-empanadas noma amadombolo, i-cannelloni, i-lasagna, nazo zonke izinhlobo zezitsha kunguqulo yayo ye-vegan noma yemifino. Sesivele sazi ukuthi sizoba nama-kilojoule ambalwa uma sisebenzisa inyama yangempela futhi ngaphezu kwalokho amaprotheni amaningi, amavithamini namaminerali.

ukuyigcina kanjani

Ukugcina i-macaroni noma i-spaghetti nge-vegan bolognese sauce sinezinketho ezi-2. Gcina ipasta ngakolunye uhlangothi ku-tupperware yengilazi kanye nesoso ye-Bolognese kolunye, noma gcina yonke into ku-tupperware yengilazi eyodwa.

Siyakugcizelela lokhu, ngoba kuya ngokuthi sikulungiselele kanjani. Kukhona abapheka i-pasta bese kuthi uma isiphelile bayibuyisele ebhodweni bathele isoso ngaphakathi bahlanganise noshizi. Futhi kukhona nalabo abahlanganisa izingxenye zombili kuphela uma sezinamathiselwe.

Sifuna futhi ukugqamisa ukusetshenziswa kwe i-glass tupperware ngoba sikhuluma nge-bolognese sauce, okungukuthi, kukhona utamatisi ohilelekile, okusho ukuthi ama-tuppers epulasitiki azomakwa kuze kube phakade.

Uma sisebenzisa i-tupperware yepulasitiki, lelo bala likatamatisi lingasuswa emahoreni ambalwa, kodwa sikhuluma ngokugcina ukudla amahora angaphezu kuka-48, ngisho namahora angu-72, ngakho le-tupperware ngeke iphinde ibe sobala.

I-glass tupperware, ngaphezu kwalokho, ayinciphisi ngokuhamba kwesikhathi, futhi ayifaki ukudla engozini. Kubalulekile futhi ukumboza ngesivalo esingangeni moya, ukugwema ukungcoliswa kokudla. Elinye iqiniso elibalulekile ukugcina ukudla phansi esiqandisini, ukuze kungaphathwa ukushintsha kwezinga lokushisa njengoba kwenzeka ngomnyango wesiqandisi.

Kokubili i-pasta ne-sauce ngokwehlukana, noma ndawonye, ​​asikukhuthazi ukuyigcina izinsuku ezingaphezu kwezingu-2. Kithina kanye nakokuhlangenwe nakho kwethu, ukulinda izinsuku ezi-3 kungaba yingozi, ikakhulukazi uma inoshizi.

I-Vegan bolognese ye-macaroni ne-lasagna

Phrinta iresiphi
I-spaghetti ene-vegan bolognese sauce
  • Ubunzima: Kulula
  • Uhlobo Lwesitsha: Uhlukile
  • Isikhathi Sokulungiselela:

Izithako

  • 80 amagremu of soy textured
  • I-1 anyanisi onsomi
  • 2 izaqathe ezinosayizi ojwayelekile
  • 100 amagremu zucchini
  • Phakathi kuka-450 no-600 amagremu wotamatisi wemvelo ochotshoziwe
  • 350 ml wamanzi
  • 1 ithisipuni soy sauce
  • I-Basil ne-oregano ukunambitha
  • Usawoti kanye nopelepele ukunambitha
  • Amafutha omnqumo e-virgin angeziwe

Ukulungiselela

  1. Endishini sibeka amagremu angu-80 we-soya eqoshiwe bese sengeza amanzi ashisayo kuze kuhlanganiswe. Siyishiya lapho imizuzu engaba ngu-20 noma engu-30 ukuze ithele amanzi.

    Bese siyikhipha kahle kakhulu futhi siyigcine ukuze isetshenziswe kamuva.

  2. Geza, ikhasi bese usika imifino.

    Siwafaka epanini lokuthosa (ngaphandle kwamatamatisi) nge-drizzle yamafutha omnqumo, usawoti kanye nopelepele omnyama.

    Sisusa yonke into futhi siyivumele i-poach imizuzu embalwa phezu komlilo ophakathi.

  3. Epanini manje sengeza i-oregano, isoso yesoya kanye nobhontshisi wesoya onamanzi.

    Uma konke kuhlanganiswe kahle, engeza utamatisi ochotshoziwe bese upheka imizuzu engaba ngu-20 noma engu-30.

  4. Ngenkathi konke lokhu okungenhla kwenziwa, singakwazi ukupheka i-pasta. Lokhu kuzothatha cishe imizuzu eyi-10 kubantu abangu-4.

    Uma i-al dente, yikhiphe futhi uyigcine.

  5. Manje singakwazi ukuthatha i-pasta siyibuyisele ebhodweni futhi sithele lokho esinakho epanini kuyo, noma sinikeze i-pasta emapuletini bese sigcwalisa nge-vegan Bolognese sauce noshizi.


Shiya umbono wakho

Ikheli lakho le ngeke ishicilelwe. Ezidingekayo ibhalwe nge *

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  1. Ubhekele idatha: I-Actualidad Blog
  2. Inhloso yedatha: Lawula Ugaxekile, ukuphathwa kwamazwana.
  3. Ukusemthethweni: Imvume yakho
  4. Ukuxhumana kwemininingwane: Imininingwane ngeke idluliselwe kubantu besithathu ngaphandle kwesibopho esisemthethweni.
  5. Isitoreji sedatha: Idatabase ebanjwe yi-Occentus Networks (EU)
  6. Amalungelo: Nganoma yisiphi isikhathi ungakhawulela, uthole futhi ususe imininingwane yakho.