Ayikho into efana nesitsha esiduduzayo, esishisayo se-spaghetti nama-meatballs. Kodwa iqiniso liwukuthi sonke singazuza ngokudla inyama encane. Kukhona ezinye izindlela ezinempilo ongazenza zibe isidlo somndeni esiguqula isidlo sakusihlwa esigcwele ikhalori sibe ukudla okunomsoco, okusekelwe ezitshalweni okuzojabulisa wonke umuntu. Isibonelo: ama-meatballs e-vegan.

Namuhla sikulethela isidlo esimnandi esingenanyama senyama yendabuko. Inenhliziyo futhi yanelisa njengozakwabo oyinyama. Ingxenye engcono kakhulu ukuthi igcwele imisoco, futhi ungakwazi ukushaya iresiphi ngemizuzu engu-45 noma ngaphansi.

Ama-meatballs endabuko ngokuvamile enziwa ngenkomo, ingulube, i-turkey, noma inhlanganisela yalezi nyama. Nakuba ukudla inyama ngokulinganisela kulungile ngokuphelele, izindlela zokupheka eziningi zibiza ukusikeka okunamafutha ukuze ama-meatballs ahlale enamanzi futhi ethambile. Okungasho ukuthi, ama-meatballs ngokuvamile athosiwe kuqala ngamafutha bese eqedwa kuhhavini, enezela ama-calories amaningi esitsheni.

Ngicabanga ukuthi singawabiza nge-hybrid yama-meatballs e-vegan, i-falafel, nama-veggie burgers. Aqala njengenhlanganisela elula ka-anyanisi oshisiwe, i-bell pepper, u-garlic, nama-chickpeas, futhi sikuhlanganisa ku-processor yokudla notamatisi omiswe ngelanga, i-thyme, ne-oregano ukuze uthole ukunambitheka kwe-Mediterranean. Ekugcineni sizoba nesidlo esinamaprotheni asekelwe esitshalweni kalula nama-flavour.

Kungani benempilo?

Ama-meatballs e-Vegan chickpea anempilo kakhulu kunenyama yenkomo yendabuko, i-turkey, noma ngisho nama-meatballs athengwa esitolo. Lezi ezikule recipe zinconywa ngenxa yezizathu ezilandelayo:

Amafutha Aphansi: Lawa ma-meatballs e-chickpea anama-gramu angaphansi kwama-6 amafutha e-4-meatball ekhonzayo. Uma kuqhathaniswa nama-meatballs, lokho kungaphezu kwengxenye yamafutha.
Iphezulu ngefayibha: Ukudla okukodwa (ama-meatballs ama-4) kuno-43% wefiber enconywayo. Le fibre ivela ku-chickpeas kanye nezinhlamvu zefilakisi.
Ama-calories aphansi: I-chickpea meatballs enikezwayo inama-calories angaphansi kwama-300.
I-Oil-Free - Azidingi noma yimaphi amafutha, okwenza kube ukudla okungenawo amafutha, okusekelwe ezitshalweni.
I-Gluten Free: Lawa ma-meatballs awenziwa ngeimvuthu zesinkwa njengamanye ama-meatballs amaningi. Esikhundleni salokho, sizosebenzisa ama-oats angenayo i-gluten ukuhlanganisa izithako ndawonye.
Zonke Izithako Zemvelo - Ngokungafani nama-meatballs angenanyama esingawathenga esigabeni esiqandisiwe sesitolo esikhulu, zonke izithako kulawa ma-meatballs aluhlaza, asekelwe esitshalweni. Azikho izithako ezicutshunguliwe, izibophezelo, noma amaprotheni e-soy angawodwa.

Inani lokudla okunempilo

Okwenza lawa ma-meatballs e-vegan abe ukushintshaniswa okuhlakaniphile ukuthi agcwele amaprotheni asekelwe ezitshalweni, i-fiber, namafutha anempilo lokho ngeke nje kunambithe kahle, kodwa futhi kukwenze uzizwe ukahle.

Iresiphi ikhetha ama-chickpeas, angumthombo omuhle wamaprotheni okugcwalisa kanye nomthombo omuhle kakhulu we-fiber. Kokubili i- yefilakisi njenge ama-walnuts benza ukubonakala kwe-cameo kulawa ma-meatballs asekelwe esitshalweni.
Ama-flaxseeds nama-walnuts aqukethe umthombo wemifino wama-fatty acids Omega-3, okuye kwaxhunyaniswa nokuhlinzeka ngemiphumela yokulwa nokuvuvukala emzimbeni kanye nokusekela impilo yenhliziyo. Ingasaphathwa, inkomishi yama-walnuts yengeza amagremu angu-8 wefiber kule recipe.

Ngaphandle kwama-chickpeas, ama-flaxseeds, nama-walnuts, uzobe uhlanganisa ama-oats kule recipe. Ama-oats angamaphesenti angu-100 okusanhlamvu okuphelele futhi aqukethe i-magnesium, i-phosphorus ne-vitamin B1.

Ngokuqondene nesoso, ungalindela umthamo omuhle we i-lycopene Sibonga utamatisi. I-Lycopene iyi-antioxidant ehambisana nokusiza ukuvikela ezifweni ezithile ezingamahlalakhona njengesifo senhliziyo nomdlavuza.

Amathiphu okupheka

Kunezincomo ezithile zokwenza lawa ma-meatballs e-vegan aphelele ngangokunokwenzeka. Ikakhulukazi uma sinquma ukuzenza okokuqala.

Shintsha i-flaxseed imbewu ye-chia Uma uthanda. Izovumela ingxube ukuthi inamathele kalula, ukuze ukwazi ukusebenzisa noma iyiphi ku-iresiphi.
Fry ama-meatballs noma umoya uwathose ukuze uthole ukuthungwa okumnandi. Qinisekisa ukuthi usebenzisa i-pan-non-stick uma uzokwenza ukuthosa okungajulile, njengoba ingxube inganamathela epanini.
Engeza ukuminyana ngokungeza amakhowe. Amakhowe ane-flavour enkulu yenyama futhi angafakwa kalula ukuze abe nokuthungwa okunwebekayo.
Faka ama-meatballs ku-marinara ngaphambi nje kokukhonza. Uma kungenjalo, ukuthungwa kwama-meatballs kungase kuthambe njengoba emunca uketshezi olusuka ku-marinara sauce.
Qinisekisa ukuthi ukhipha futhi uhlanza ama-chickpeas uma siwasebenzisa ethini. Uma singakwenzi lokhu, ama-meatballs e-chickpea azohlukana.
Ngemuva kokuhlanganisa zonke izithako ku-processor yokudla, kufanele ube nokuvumelana okunamathelayo.
Uma ingxube ye-chickpea imanzi kakhulu, singakwazi ukwengeza i-oats ephansi ukuze sisize ukumunca umswakama.
Uma sifuna ukulungisa inani elikhulu lama-meatball e-chickpea esizoba nawo phakathi nesonto, singawafriza esitsheni esingangenisi umoya. Zizohlala izinyanga ezingu-2-3 efrijini.
Singabumba amabhola kuze kube usuku olungu-1 kusengaphambili futhi siwagcine efrijini kuze kube yilapho sesilungele ukuwabhaka. Ama-meatballs asele azogcinwa izinsuku ezingafika kwezi-5 esiqandisini.

Ungabakhonza kanjani?

Singaphakela lawa ma-meatballs e-vegan ngesoso ye-marinara engenawo uwoyela kanye ne-pasta esiyintandokazi yethu. Kunconywa ukuthi kube i-pasta kakolweni, i-chickpea pasta noma i-lentil pasta. Sizogwema ukusebenzisa i-pasta emhlophe yendabuko, njengoba izophenduka ibe ushukela. I-Whole wheat pasta, i-chickpea pasta kanye ne-lentil pasta zigayeka kancane ngenxa ye-fiber yazo yemvelo.

Nokho, singabuye sibaphelekezele nesinkwa sikakolweni. Esikhundleni sokuwabumba abe yizimo eziyindilinga, singawenza isicaba ingxube bese siyishutheka phakathi kwebhani likakolweni ukuze senze isemishi lebhola lenyama elimnandi elingenanyama.

Futhi-ke, zingahambisana nemifino enomusi noma isaladi. Sizowaphakela ngemifino eshisiwe noma isaladi eluhlaza exutshwe nemvunulo engenawo uwoyela.