Easy na ike vegan Ezi ntụziaka iji mee n'ụlọ

Ndinaya

• 1. Osisi bekee na beet burger
• 2. Oat na eggplant burgers
• 3. Cheddar
• 4. White vegan chiiz
• 5. Ube oyibo Mayonezi
• 6.Akwukwo akwukwo nri: chickpea hummus
• 7. Akwukwo nri barbecue
• 8. Vegan brigadeiro
• 9. Achịcha Vegan
• 10. Karọt na apụl toffee achicha
• 11. Achịcha chocolate vegan

Nri vegan dabere na nri naanị site na alaeze akwukwo nri, ewezuga ụdị ngwaahịa anụmanụ ọ bụla, dịka anụ, akwa, chiiz nke anụmanụ na mmiri ara ehi. N'agbanyeghị mmachi a, nri vegan nwere ike ịdị iche iche ma kee ihe, na-eme ka o kwe omume ịmebe usoro nri dị ka hamburger, cheese, pate na barbecue.

Lelee n'okpuru usoro iri na otu iji nyere aka gbanwee menu ma weta ozi ọma dị mma nke na-eri nri.

1. Osisi bekee na beet burger

Enwere ike iji burger bean na-eri nri maka nri ehihie ma ọ bụ nri abalị, na efere nri ma ọ bụ obere obere iji mee sandwiches na nnọkọ ụmụaka.

Efrata:

• 1 iko a gbanye yabasị ọcha;
• mmanụ olive griiz pan;
• 2 cloves nke galik ma ọ bụ gwepịara galik;
• 1/2 iko nke bekee grated;
• 1/2 iko karọt grated;
• 1 tablespoon nke shoyo ihendori;
• ose cayenne nụrụ ụtọ (nhọrọ);
• 1/2 ihe ọ lemonụ lemonụ lemon;
• Iko abụọ nke agwa esiri esi;
• 3/2 iko ọka;
• nnu nụrụ ụtọ.

Nkwadebe mode:

Ghaa yabasị na galik na mmanụ olive mmanụ ruo mgbe akpọnwụ. Tinye beets, carrots, shoyo, ihe ọ juiceụ juiceụ nke ọkara lemon na tuo nke ose cayenne. Sauté maka nkeji 10. N'ihe oriri ma ọ bụ blender, tinye agwa, pan saute na nnu nnu, jiri nwayọọ nwayọọ tinye ọka. Wepu ma ọ bụ mepụta hamburgers nke achọrọ site na iji obere ọka na-emechi hamburger ọ bụla. Debe hamburgers na pan a na-ete mmanụ mmanụ na ime na oven nke ihe dị ka nkeji 10 n'akụkụ nke ọ bụla.

2. Oat na eggplant burgers

Nke a vegan oat na eggplant burger bụ oke nhọrọ enweghị gluten maka nri izu ụka dị iche, yana ịba ọgaranya na protein, iron, zinc, phosphorus, fiber na B vitamin.

Efrata:

• 1 iko nke akpọrọ ahịhịa;
• 1 yabasị;
• 2 galik;
• 1 eggplant;
• 1 warara nke uhie uhie;
• 1 tablespoon nke tomato ihendori;
• 2 tablespoons nke grated beets;
• 1 tablespoon nke ala flaxseed;
• 2 tablespoons nke chopped chives na pasili;
• Nnu na mmanụ oliv nụrụ ụtọ.

Nkwadebe mode:

Na-asa na dais na yabasị, garlic, eggplant na-ede ede. Na saucepan, weta ọka ogbe na obụpde na ½ iko mmiri maka nkeji 10. Na pan pan nke na-ekpo ọkụ, na-acha aja aja na galik, yabasị ya na mmanụ oliv, wee tinye eggplant, ose, paati tomato, tinye nri kichin, beets grated na flaxseed, oge ịtọ ụtọ, sie nri maka nkeji ise.

Ghichaa ihe niile, na blender ma ọ bụ nhazi, ruo n'ókè nke granular na mgwakota agwa, mgbe ị kpọnwụchara, jiri mmanụ mee ka aka gị wepụ ihe ndị ahụ, n'ụdị bọọlụ wee mezie ha. Ghichaa ndị burgers na pan na-ekpo ọkụ ruo mgbe ha na-acha ọkụ ọkụ, ma ọ bụ na-ete mmanụ ahụ mmanụ ma mee ka ọ dị 200 ° C maka nkeji iri abụọ.

3. Cheddar

Akwukwo nri ndi Vegan cheddar bara ọgaranya na abụba nke anabatara site na mmanụ oliv na antioxidants turmeric, nri na-enyere aka melite mgbasa, belata mbufụt n’ahụ ma gbochie nsogbu dịka kansa na nkụchi obi.

Efrata:

• 1 iko nkpuru osisi cashew;
• 1 tablespoon jupụtara turmeric;
• 3 tablespoons nke mmanụ oliv;
• 1 kporo nke galik;
• 1 tablespoon nke lemon;
• 1/2 iko mmiri;
• 1 nnu nke nnu.

Nkwadebe mode:

Kpoo ihe niile di na blender ma chekwaa na ngwa nju oyi ruo mgbe o siri ike. Ọ bụrụ na igwe agwakọta enweghị ike iti ọkpọ ahụ ngwa ngwa, ịkwesịrị ịmịnye ha mmiri maka ihe dịka nkeji 20 ma kpochapụ nke ọma tupu akụ.

4. White vegan chiiz

Chiiz achicha bụ ezigbo nhọrọ maka nri na mgbakwunye, na mgbakwunye na iji ya maka juputa nri ndị ọzọ.

Efrata:

• 125g nke macadamia (tinye ya n'abali ma gbaa mmiri);
• 125 g nke mkpụrụ osisi cashew (tinye ya n'abalị ma gbaa mmiri);
• 1 ngaji nnu;
• 2 tablespoons nke lemon;
• 2 tablespoons nke flaked yist nutritional;
• 2 tablespoons nke ntụ ntụ yabasị.

Nkwadebe mode:

Na nhazi ahụ, tie obi aka ruo n'ókè nke obere iberibe. Tinye ihe ndị ọzọ fọdụrụnụ na 180 ml mmiri, ma tie ihe nhazi ahụ ọzọ ruo mgbe ọ ga-adị nro ma dị mma.

5. Ube oyibo Mayonezi

Ube oyibo Mayonezi bara ọgaranya na abụba dị mma nke na-enyere aka mee ka cholesterol dị mma ma gbochie ọrịa obi. Enwere ike iji ya na sandwiches ma ọ bụ dị ka akwa salad ma ọ bụ pasta.

Efrata:

• 1 ọkara mfri eke ube oyibo;
• 1/2 iko nke chopped pasili;
• 2 tablespoons nke odo mọstad;
• 2 tablespoons nke lemon ihe ọ juiceụ juiceụ;
• nnu nụrụ ụtọ;
• 1 kporo nke galik na-enweghị achicha (nhọrọ);
• 1/2 iko nke mmanụ oliv na-amaghị nwoke.

Nkwadebe mode:

Ghichaa ihe niile dị na blender ma chekwaa Mayonezi na ngwa nju oyi.

6.Akwukwo akwukwo nri: chickpea hummus

Hummus bụ pate na-edozi ahụ ma baa ọgaranya na protein site na chickpeas. Ọ bụ nnukwu nhọrọ iji rie toast, gbawaa ma gbasaa na achịcha dị ka achịcha Sanwichi.

Efrata:

• Iko abụọ nke ọkụkọ sie ya;
• ½ iko nke chickpeas mmiri esi nri ma ọ bụ karịa, ọ bụrụ na ọ dị mkpa;
• 1 tablespoon nke tahini (nhọrọ);
• 1 lemon ihe ọ juiceụ juiceụ;
• 2 tablespoons nke mmanụ oliv;
• 1 ụyọkọ pasili;
• 1 ngaji nnu;
• 1 kporo nke galik e ghere eghe;
• ose oji nụrụ ụtọ;
• 1/2 ngaji nke cumin.

Nkwadebe mode:

Kpoo ihe niile di na blender, tinyekwuo nke esi nri, oburu na odi nkpa. Mechaa site n'ịgbakwunye ngwa nri dịka mmanụ oliv, pasili, paprika na-atọ ụtọ, ose ojii na nnu ị nụrụ ụtọ.

7. Akwukwo nri barbecue

Iji mee barbecue na-atọ ụtọ ma na-edozi ahụ, ị ​​nwere ike iji ihe ndị a:

• Tofu;
• Ero,
• Anụ na soseji soyage;
• Eggplant bee n'ime cubes;
• Eyịm bee na ọkara ma ọ bụ dum na bee, ịga Anụ Mmịkpọ na-atọ ụtọ uto;
• Afọ ata ede chiiz;
• Carrots na nnukwu cubes;
• Kọlịflawa;
• Zukini;
• Brọkọlị;
• Pod;
• Ọka ọka;
• Tomato na-enweghị mkpụrụ;
• Mkpụrụ osisi dị ka apụl, ọkwụrụ bekee na piich.

Nkwadebe mode:

Nri tofu, ero na anụ soy na imi ihe. Enwere ike tedara akwukwo nri nile, karia ose nke chiiz juputara, nke gha agbaze na oku. Na mgbakwunye, enwere ike iri nri inine n'ụdị salad, enwere ike iji achịcha galik soro anụ vegan.

8. Vegan brigadeiro

The vegan brigadeiro dị ngwa ma dịkwa mfe ịme, mana ọ ka kwesịrị imeru ihe oke ma ghara iri oke n'ọtụtụ iji zere calorie dị ukwuu site na ụtọ.

Efrata:

• 1 iko shuga demerara;
• 1/2 iko mmiri esi;
• 3/4 iko oatmeal;
• 2 tablespoons nke koko ntụ ntụ.

Nkwadebe mode:

Kpoo shuga na blender ya na mmiri esi mmiri dika ihe dika nkeji ato, ma tinye oatmeal mgbe ahu, iti ihe dika nkeji abuo rue mgbe i nwetara ude di nma, ya na mmiri ara ehi adighi adighi nma. Iji mee brigadeiro, jikọta naanị mmiri ara ehi a gwakọtara agwakọta na koko ma weta ya n'ọkụ ruo mgbe ọ ga-esi wee si na pan pụta.

9. Achịcha Vegan

Nke a bụ usoro dị mfe maka pịkụl vegan, nke enwere ike iji ya mee ihe maka ihe ọakesụ pancụ maka nri pancakes na-eri nri ma ọ bụ nri ụtụtụ, na-eji ihe ndozi dịka jelii mkpụrụ, mmanụ a orụ ma ọ bụ mkpụrụ ọhụrụ.

Efrata:

• 1 iko nke mmiri ara ehi akwukwo nri;
• 1 teaspoon na-emighị emi nke ntụ ntụ;
• ½ iko ọka wit ma ọ bụ ntụ ọka oat;
• 1 Unere.

Nkwadebe mode:

Kpoo ihe niile di na blender rue mgbe ire oma. Jiri ihe dị ka tablespoons abụọ nke mgwakota agwa maka pancake ọ bụla, nke a ga-eme na pan frying na-enweghị osisi ma ọ bụ tee ya na mbụ, hapụ ya ka ọ sie obere ọkụ n'akụkụ abụọ.

10. Karọt na apụl toffee achicha

Achịcha vegan Raw, nke jupụtara na mineral, calcium, magnesium, potassium, iron na zinc. Carob na cocoa ntụ ntụ, na-echetara caramel.

Efrata:

• 2 apụl ma sie apụl;
• 2 peekere na grated grates;
• 115 g nke mkpụrụ;
• 80 g nke akọrọ shredded aki oyibo;
• ½ teaspoon nke cinnamon;
• 2 tablespoons nke carob;
• 2 tablespoons nke raw koko ntụ ntụ;
• 1 obere nnu nnu;
• 150 g mịrị;
• 60 g nke apụl apụl (tinye ya maka 15 nkeji ma gbanye ya);
• 60 g nke ụbọchị pitted (tinye ya maka 15 nkeji ma gbaa mmiri);
• 1 peeled oroma.

Nkwadebe mode:

N'ime efere, gwakọta apụl na karọt, mkpụrụ, aki oyibo, carob ntụ, koko, raw, nnu na mịrị. Na blender, gwakọta apụl a mịrị amị, ụbọchị na oroma, ruo mgbe mgwakota agwa ga-enweta. Ekem, griiz a 20 cm gburugburu pan na jiri akpụkpọ anụ akwụkwọ, pịa mgwakota agwa n'ime pan na friji maka 3 awa.

11. Achịcha chocolate vegan

Achịcha chocolate vegan, na-enweghị shuga, bara ọgaranya na calcium, iron, zinc na omega 6.

Efrata:

Achicha

• 200 g nke okpukpu okpukpu kporo;
• 2 iko ọka wit;
• 3 tablespoons nke raw koko;
• 1 ngaji nke ntụ ntụ;
• 1 teaspoon nke mmiri soda;
• 1 ½ iko nke akwukwo nri mmiri ara ehi;
• 4 ngaji nke mmanụ oyibo;
• 1 teaspoon ihe ọ juiceụ lemonụ lemon.

Lọ

• 1 tablespoon nke ọka stachi;
• 7 ngaji koko;
• 1 iko mmiri ara ehi almond.

Nkwadebe mode:

Onyinye: etipịa ụbọchị ndị ahụ na nhazi, werezie ihe niile agwakọta na ndụdụ. Ime na preheated oven na 180 Celsius C maka 30 nkeji.

Lọ: Igbari ọka stachi na oyi na-atụ akwukwo nri mmiri ara ehi, edemede na ngwakọta, mix na koko na obụpde maka 5 nkeji. Mgbe okpomoku gasị, jee ozi n'elu achicha ahụ.