Lisebelisoa tse bonolo le tse phetseng hantle tsa vegan ho li etsa lapeng

Litaba

• 1. Noa ea Vegan le Beet Burger
• 2. Li-burger tsa oat le li-eggplant
• 3. Cheddar
• 4. Chisi e tšoeu ea vegan
• 5. Mayonnaise ea avocado
• 6. Vegan pate: chickpea hummus
• 7. Barbecue ea Vegan
• 8. Vegan brigadeiro
• 9. Vegan Pancake
• 10. K'hothone le kaka ea toffee
• 11. Khekhe ea chokolete ea Vegan

Lijo tsa vegan li ipapisitse le lijo tse tsoang mmusong oa meroho feela, ho sa kenyeletsoe mofuta ofe kapa ofe oa sehlahisoa sa liphoofolo, joalo ka nama, mahe, chisi ea tlhaho ea liphoofolo le lebese. Leha ho na le thibelo ena, lijo tsa vegan li ka fapana haholo le ho iqapela, ho etsa hore ho khonehe ho tloaetsa lipepe tse fapaneng joalo ka hamburger, chisi, pate esita le barbecue.

Lekola ka tlase lipepe tse 11 ho thusa ho fapana le ho tlisa litaba tse phetseng hantle tse lumellanang le lijo tsa vegan.

1. Noa ea Vegan le Beet Burger

Burger ea linaoa e senang gluten e ka sebelisoa bakeng sa lijo tsa mots'eare kapa lijo tsa mots'eare, ka lijana tse hlabosang kapa ka mekhoa e menyenyane ho etsa lisamentjhisi liphathing tsa bana, mohlala.

Lisebelisoa:

• 1 kopi ea eiee e tšoeu e khethiloeng;
• oli ea mohloaare ho tlotsa pan;
• Li-clove tse 2 tsa konofolo e silafalitsoeng kapa e sithabetseng;
• 1/2 senoelo sa li-beet tse grated;
• 1/2 senoelo sa rantipole e grated;
• Khaba e le 1 ea moriana oa shoyo;
• pepere ea cayenne ho latsoa (ka boikhethelo);
• 1/2 lero la lemone;
• Likopi tse 2 tsa linaoa tse phehiloeng;
• Senoelo sa 3/2 sa poone;
• letsoai ho latsoa.

Mokhoa oa ho itokisa:

Sauté onion le konofolo ka har'a oli ea mohloaare ho fihlela e pona. Kenya li-beet, lihoete, shoyo, lero la halofo ea sirilamunu le pepere ea pepere ea cayenne. Etsa metsotso e 10. Ka sesebelisoa sa lijo kapa blender, eketsa linaoa, pan saute le letsoai la letsoai, butle-butle u eketsa poone. Tlosa kapa u thehe li-hamburger tsa boholo bo batlang ka ho phuthela hamburger ka 'ngoe ka poone e nyane. Beha li-hamburger ka pane e tlotsitsoeng ka oli ea mohloaare ebe o chesoa ka ontong e mahareng metsotso e ka bang 10 ka lehlakoreng le leng.

2. Li-burger tsa oat le li-eggplant

Vegan oat le eggplant burger ke khetho e ntle ea gluten bakeng sa lijo tse fapaneng tsa mafelo-beke, hape le ho ba le liprotheine, tšepe, zinki, phosphorus, fiber le livithamini tsa B.

Lisebelisoa:

• Kopi e le 'ngoe ea habore e phuthetsoe;
• Anyezi e le 1;
• Li-clove tse 2 tsa konofolo;
• 1 eggplant;
• 1 mola oa pepere e khubelu;
• 1 isipuni sa mongobo oa langa le le lej;
• 2 tablespoons ea li-beet tse grated;
• 1 thispone ea mobu o entsoe ka folaxe;
• 2 tablespoons ea chives e khethiloeng le parsley;
• Letsoai le oli ea mohloaare ho latsoa.

Mokhoa oa ho itokisa:

Hlatsoa 'me u tšele eiee, konofolo, eggplant le pelepele. Ka pitsa, tlisa li-oats ho pheha ka ½ senoelo sa metsi metsotso e 10. Ka pane e chesang e chesang, sootho konofolo, eiee ka oli ea mohloaare, ebe o eketsa li-eggplant, pelepele, peista ea langa le le lej, eketsa li-oats tsa kichineng, li-beet tse halikiloeng le folaxe, nako ea ho latsoa, ​​pheha metsotso e 5.

Sila ntho e 'ngoe le e' ngoe, ka blender kapa processor, ho fihlela hlama e nang le granular le e bopehang, kamora ho futhumala, kolobisa matsoho a hau ka oli ho tlosa likarolo, ka sebopeho sa bolo ebe oa li batalatsa. Hlatsoa li-burger ka pane e chesang e chesang ho fihlela li soeufalitsoe, kapa ho seng joalo hlatsoa li-burger ka oli ea mohloaare ebe u chesa ka 200 ° C metsotso e 20.

3. Cheddar

Vegan cheddar chisi e na le mafura a mangata a amohelehang ho tsoa ho oli ea mohloaare le li-antioxidants tsa turmeric, limatlafatsi tse thusang ho ntlafatsa phallo ea mali, ho fokotsa ho ruruha 'meleng le ho thibela mathata a kang mofets'e le lefu la pelo.

Lisebelisoa:

• 1 senoelo sa linate tse tala tsa cashew;
• Khaba e 1 e tletse turmeric;
• 3 tablespoons ea oli ea mohloaare;
• 1 clove ea konofolo;
• 1 tablespoon ea lemone;
• 1/2 senoelo sa metsi;
• Letsoai le le leng.

Mokhoa oa ho itokisa:

Otla lisebelisoa tsohle ka har'a blender ebe u li boloka ka sehatsetsing ho fihlela li tiile. Haeba blender e sa khone ho otla li-chestnut habonolo, o lokela ho li kenya ka metsing metsotso e ka bang 20 ebe o tsoa hantle pele o e otla.

4. Chisi e tšoeu ea vegan

Chisi ea Vegan ke khetho e ntle bakeng sa li-appetizers le ho tsamaisana le tsona, ntle le ho sebelisoa ho tlatsa diresepe tse ling.

Lisebelisoa:

• 125g ea macadamia (e kolobisitsoe ka bosiu bo le bong ebe e tšolohile);
• 125 g ea linate tsa cashew (e kolobisitsoe bosiu bohle le ho tšeloa metsi);
• 1 tablespoon ea letsoai;
• 2 tablespoons ea sirilamunu;
• 2 tablespoons ea tomoso e nang le phepo e nepahetseng;
• 2 tablespoons ea eiee e phofshoana.

Mokhoa oa ho itokisa:

Ho processor, otla li-chestnut ho isa ntlheng ea likotoana tse nyane. Kenya metsoako e setseng ka metsi a 180 ml, 'me u otle hape ho processor ho fihlela e tsitsitse ebile e boreleli.

5. Mayonnaise ea avocado

Mayonnaise ea avocado e na le mafura a mangata a thusang ho eketsa cholesterol e ntle le ho thibela lefu la pelo. E ka sebelisoa ka lisamentjhisi kapa joalo ka salate kapa moaparo oa bijoux.

Lisebelisoa:

• 1 avocado e butsoitseng e mahareng;
• 1/2 senoelo sa parsley e khethiloeng;
• 2 tablespoons ea mosetareta o mosehla;
• 2 tablespoons ea lero la lemone;
• letsoai ho latsoa;
• 1 clove ea konofolo ntle le crumb (ka boikhethelo);
• 1/2 senoelo sa oli ea mohloaare e sa tsoaloang.

Mokhoa oa ho itokisa:

Otla metsoako eohle ka blender ebe u boloka mayonnaise ka sehatsetsing.

6. Vegan pate: chickpea hummus

Hummus ke pate e nang le phepo e ntle ebile e na le liprotheine tse ngata tse tsoang ho li-chickpeas. Ke khetho e ntle ho ja le toast, crackers le ho jala bohobe joaloka sopho ea sandwich.

Lisebelisoa:

• Likopi tse 2 tsa li-chickpea tse phehiloeng;
• ½ senoelo sa likhoho metsi a phehang kapa ho feta, ha ho hlokahala;
• Khaba e 1 ea tahini (ka boikhethelo);
• 1 lero la lemone;
• 2 tablespoons ea oli ea mohloaare;
• 1 sehlopha sa parsley;
• 1 teaspoon ea letsoai;
• 1 clove ea konofolo ea minced;
• pepere e ntšo ho latsoa;
• 1/2 teaspoon ea kumine.

Mokhoa oa ho itokisa:

Otla metsoako eohle ea blender, u eketsa metsi a phehang ha ho hlokahala, ho otla hamolemo. Qetella ka ho eketsa linoko tse kang oli ea mohloaare, parsley, paprika e tsoekere, pepere e ntšo le letsoai ho latsoa.

7. Barbecue ea Vegan

Ho etsa barbecue ea vegan e monate le e nang le phepo u ka sebelisa lisebelisoa tse latelang:

• Tofu;
• Li-mushroom;
• Nose le boroso ea soya;
• Semela se lenngoeng ka likotoana;
• Liieee li khaola ka halofo kapa li tletse ka lekhapetla, ho ea ho barbecue le ho fumana tatso e monate;
• Chisi ea pelepele e khabisitsoeng;
• Lihoete ka li-cubes tse kholo;
• Kholifolaoa;
• Zucchini;
• Broccoli;
• Podi;
• Kobo ea poone;
• Ditamati tse se nang peo;
• Litholoana tse kang apole, phaenapole le perekisi.

Mokhoa oa ho itokisa:

Tofu e halikiloeng, li-mushroom le nama ea soya holim'a grill. Meroho eohle e ka besoa, haholo-holo pepere e kentsoeng chisi, e tla qhibiliha mochesong. Ntle le moo, meroho e ka jeoa e le tala ka mokhoa oa salate, 'me bohobe ba konofolo bo ka sebelisoa ho felehetsa nama ea vegan.

8. Vegan brigadeiro

Vegan brigadeiro e potlakile ebile e bonolo ho e etsa, empa e ntse e hloka ho lekanyetsa mme e sa je haholo ho qoba likhalori tse fetelletseng tse tsoang lipompong.

Lisebelisoa:

• 1 kopi ea tsoekere ea demerara;
• 1/2 senoelo sa metsi a belang;
• Senoelo sa 3/4 sa oatmeal;
• 2 tablespoons ea cocoa phofo.

Mokhoa oa ho itokisa:

Otla tsoekere ka har'a blender ka metsi a belang ka metsotso e ka bang 3, ebe o eketsa oatmeal ka nako eo, o otla metsotso e meng e ka bang 2 ho fihlela o fumana tranelate e boreleli, ka ho ts'oana ha lebese le khutsitsoeng. Ho etsa brigadeiro, kopanya feela lebese le koahetsoeng le cocoa ebe o e tlisa mollong ho fihlela e belisoa ebe e tsoa ka pan.

9. Vegan Pancake

Ena ke risepe e bonolo bakeng sa kuku ea vegan, e ka sebelisoang e le motheo oa li-pancake tse tsoekere tse fepeloang lijong tse bobebe kapa tsa hoseng, ho sebelisoa litlatsetso tse kang jelly ea litholoana, mahe a linotši kapa litholoana tse ncha.

Lisebelisoa:

• 1 kopi ea lebese la meroho;
• 1 teaspoon e sa tebang ea phofo e bakang;
• ½ senoelo sa phofo ea koro kapa oat;
• 1 Banana.

Mokhoa oa ho itokisa:

Otla lisebelisoa tsohle ka har'a blender ho fihlela e boreleli. Sebelisa lipolepo tse ka bang 2 tsa hlama bakeng sa kuku e 'ngoe le e' ngoe, e lokelang ho etsoa ka pane e se nang thupa kapa e tlotsitsoeng pele, e tlohele e phehe ka mocheso o tlase mahlakore ka bobeli.

10. K'hothone le kaka ea toffee

Khekhe e tala ea vegan, e nang le liminerale tse ngata, calcium, magnesium, potasiamo, tšepe le zinki. Carob hammoho le phofo ea cocoa, e re hopotsang caramel.

Lisebelisoa:

• Liapole tse 2 tse ebotsoeng le tse halikiloeng;
• Lihoete tse 2 tse ebotsoeng le tse halikiloeng;
• 115 g ea linate;
• 80 g ea kokonate e omisitsoeng e ommeng;
• ½ teaspoon ea sinamone;
• 2 tablespoons ea carob;
• 2 tablespoons ea phofo e tala ea cocoa;
• Letsoai le le leng la leoatle;
• 150 g ea morara o omisitsoeng;
• 60 g ea apole e ommeng (e kolobisitsoe ka metsotso e 15 le ho tšeloa metsi);
• 60 g ea matsatsi a pentiloeng (a kolobisitsoe metsotso e 15 le ho tšeloa metsi);
• 1 lehlabula la lamunu.

Mokhoa oa ho itokisa:

Ka sekotlolo, kopanya liapole le lihoete, linate, kokonate, carob e phofshoana, cocoa e tala, sinamone, letsoai le morara o omisitsoeng. Ho blender, kopanya liapole tse omisitsoeng, matsatsi le lilamunu, ho fihlela hlama e fumanoa. Ebe o tlotsa pane e chitja ka lisenthimithara tse 20 ka pampiri e entsoeng ka letlalo, tobetsa hlama hore e kene ka pane ebe o kenya sehatsetsing lihora tse 3.

11. Khekhe ea chokolete ea Vegan

Keke ea chokolete ea Vegan, e se nang tsoekere, e nang le calcium e ngata, tšepe, zinki le omega 6.

Lisebelisoa:

Keke

• 200 g ea matsatsi a omisitsoeng a ommeng;
• Likopi tse 2 tsa phofo ea koro;
• 3 tablespoons ea cocoa e tala;
• Khaba e 1 ea phofo ea ho baka;
• 1 teaspoon ea ho baka soda le ho e;
• Likotlolo tse 1 of tsa lebese la meroho;
• 4 tablespoons ea oli ea kokonate;
• 1 teaspoon ea lero la lemone.

Marulelo

• Khaba e 1 ea starch ea poone;
• Di-teaspoon tse 7 tsa cocoa;
• 1 senoelo sa lebese la almonde.

Mokhoa oa ho itokisa:

Paseka: silakanya matsatsi ka processor, ebe u kopanya lisebelisoa tsohle le fereko. Boha ka ontong e futhumetseng pele ho 180 ° C metsotso e 30.

Marulelo: Qhibiliha starch ea poone ka lebese le batang la meroho, le hlohlelletsa ka motsoako, kopanya le cocoa ebe le pheha metsotso e 5. Kamora ho futhumala, sebeletsa holim'a kaka.