Zosakaniza Zakudya Zamadzulo

Kodi chakudya chamadzulo chiani? Ngati mukusowa malingaliro abwino a pakhomo ndi chakudya cha banja, mwafika pamalo abwino. Sungani, steak ndi mbatata, ndipo mupeze malo odyera a vegan otetezeka a moyo wautetezi wamagulu a mafuta a m'thupi.

Mukufunafuna malingaliro angapo a chakudya chamadzulo? Onetsetsani kuti chakudya chamadzulo chosavuta chonchi chimawoneka bwino pamasabata onse otanganidwa .

• 01 pa 12

  Zakudya Zodyera Zakudya Zakudya za ku Mexican

  Chakudya cha ku Mexican ndi chakudya changa chotonthoza, choncho ndi chinthu chosavuta kuganizira! Pamene ndinkangoyamba kuyenda, ndinadya chakudya chochuluka cha ku Mexican masiku ano, ndikupitilirabe masitolo a burrito ndi taquerias kawirikawiri. Tacos, burritos, fajitas, ndi enchiladas onse amapanga chakudya chambiri chamadzulo. Tumizani tchizi kapena mugwiritsire ntchito vegan, ndipo mutumikire ndi zonona zosakaniza mkaka kapena mapuloteni kuti mukhale owonjezera. Nazi malingaliro ochepa odyera a Mexican chakudya kuti chakudya chanu chiyambe:

  • Tacos Zukini
  • Chickpea ndi tacos za veggie (chithunzi)
  • Portobello bowa enchiladas
  • Mayi a Seitan ndi a bowa
  • Bowa ndi belu fejitas
  • Masamba a tacos

• 02 pa 12

  Masamba Osavuta Masitala a Kudya

  Nthawi zina anthu amaganiza kuti ziwombankhanga sizidya kanthu koma granola ndi wheatgrass, osazindikira kuti zinthu zambiri zakhala zikuphatikizapo zakudya zambiri za pasitala zachikhalidwe (ingogwiritsa ntchito Parmesan). Nazi zakudya zosavuta zapasta, zomwe zimapanga chakudya chambiri chamasana. Onjezerani saladi yobiriwira komanso mwinamwake mkate wodetsedwa wa adyo , ndipo muli ndi chakudya chokwanira cha banja.

  • Mphuno yamphongo yopanda madzi
  • Nkhumba zosakaniza pasta puttanesca ndi biringanya
  • Zomera zosazinga zosavuta ndi pasitala (pi)
  • Portobello ndi pasitakiti pasitala
  • Mtsinje wa five-fetan fettuccine alfredo
  • Masamba a penne ndi walnuts ndi tomato zouma dzuwa

• 03 a 12

  Zosangalatsa: Bwenzi labwino la msanga!

  Ngati simunayambe kukonda kupweteketsa kudya msanga komanso mophweka, mutha posachedwa. Gwiritsani mapepala a mpunga ndi mpunga, Zakudyazi, kapena quinoa pa chakudya chokwanira.

  • Masamba oyambitsa-mwachangu maphikidwe
  • Nkhumba zowonjezera
  • Mtengo wa balere wa ku Thailand
  • Thai yogwedeza-mwachangu ndi hoisin msuzi
  • Tempeh akuyambitsa-mwachangu ndi belu tsabola
  • Tofu akuwongolera ndi masamba mu msuzi wa kirimba (chithunzi)
  • Onaninso: Momwe mungapangire-mwachangu

• 04 pa 12

  Zakudya zam'madzi ndi ma curries ku Thailand

  Pafupifupi aliyense amakonda chakudya cha ku Thailand, ndipo ali ndi mphamvu yochuluka kwambiri yambiri yamatabwa ndi zonunkhira, palibe njira imene mungasowe nyamayi! Mitengo yambiri ya ku Thailand imagwiritsira ntchito kokonati ngati maziko, kotero kuti kupanga zosavuta za vegan Thai curries n'zosavuta. Zigawo zina zamasamba sizitsamba, choncho onetsetsani kuti mukuwerenga.

  • Zakudya zamakono, ma curries, saladi, ndi zina zambiri
  • Masamba a vegan a Thai curry ovuta
  • Kujambula: Mwamsanga ndi Osavuta Mwatsopano Yellow Curry
  • Onaninso: Curries ochokera kuzungulira dziko lapansi

• 05 ya 12

  Vegan lasagna

  Vegan lasagna imapanga chakudya chophweka ndi chozoloŵera chimene aliyense angasangalale nacho. Mitundu yambiri yamagazi imapangidwa ndi tofu monga mmalo mwa tsamba la ricotta , koma apa ndi imodzi yomwe imagwiritsira ntchito msuzi woyera wa cashew . Mukhozanso kuyesa mmalo osungirako nsomba za ricotta zogulitsira sitolo kuti muyese njira yanu yokonda lasagna.

• 06 pa 12

  Zakudya zamadzulo zosagwidwa ndi Gluten

  Kuchokera kumaseŵera okoma osakanizidwa "mpunga" (chithunzi) kwa tofu chokoma-chowongolera kapena chokhacho chokha chodyera zamasamba , chakudya chamadzulo cha gluten sichiyenera kukhala chovuta kapena chachilendo. Pali zowonjezera zabwino zomwe mungagwiritse ntchito kuti mutenge chakudya chophweka popanda nyama, mazira, mkaka ndi gluten.

  Onaninso: Masamba a Gluten opanda magawo kuyesa

• 07 pa 12

  Pizza wamanyazi!

  Ngati mukukwapula mtanda wa pizza , mugule mtanda wokonzeka kuphika kapena chinthu china (monga mkate, mkate wa French kapena focaccia), pizza ya vegan ndi kusankha kwabwino kwa banja lonse. Nazi maphikidwe angapo kuti muyese:

  • Mabala a pizza a vegan
  • Cheeseless hummus pizza Chinsinsi
  • Nkhumba zamasamba ndi "sausage" pizza

• 08 pa 12

  Mpunga: Mpunga wokazinga, saladi ya mpunga, mpunga ndi nyemba, ndi risotto

  Ngati funso ndilo "Chakudya chotani?", Ndiye "mpunga ndi nyemba" ndi yankho losavuta, lopanda mtengo (ndi lopindulitsa) ndi limodzi limene aliyense amakondwera nalo. Mpunga pandekha ukhoza kudya chakudya chonse, ndi kusintha kokwanira komwe simusowa kuti mukhale ndi nkhawa.

  • Msuzi wa mpunga ndi nyemba chakudya chamadzulo
  • Mchele wa Indian ndi dhal, njira zitatu
  • Saladi a mpunga ndi zina zambiri
  • Kuwonetseredwa: Mphindi 10 Chitchaini cha mpunga ndi nyemba

• 09 pa 12

  Easy Quinoa Maphikidwe

  Kaya mumapanga saladi yosavuta ndi masamba, pilaf yamtengo wapatali, mumalowetsa mpunga kapena kulenga ndi kupanga chinthu china chatsopano, quinoa ikhoza kupanga chakudya chambiri chamadzulo, makamaka ngati muli ndi saladi yobiriwira. Pano pali maphikidwe ang'onoang'ono a mapiri a quinoa kuti muwonjezere kukhitchini yanu:

  • Quinoa ankaphika casserole ndi sipinachi
  • Choinoa choyika ndi seitan
  • Pinof ndi bowa
  • Nkhumba zotchedwa quinoa "mpunga wokazinga"
  • Nkhumba zotchedwa quinoa paella
  • Kujambula: nyemba nyemba ndi chimanga quinoa pilaf

• 10 pa 12

  Zakudya zakudya zambiri zokwanira

  Monga quinoa? Nthambi ndi kuyesa pang'ono mwa mbewu zina zonsezi, zambiri zomwe zingagwiritsidwe ntchito mosiyana m'maphikidwe. Pali millet, freekeh , balere, ndi zina, kuphatikizapo wanga wokondedwa kwambiri, kaniwa . Malingaliro ochuluka kwambiri okhuta chakudya chamadzulo! Ndimaphatikizapo msuweni wamtundu uwu. Ngakhale kuti couscous sikuti ndi mbewu yeniyeni (ngakhale ikhoza kupangidwa kuchokera ku tirigu wathunthu semolina), imatulutsa tirigu wambiri kuphika, imadzikongoletsera kwa pilafs ndi saladi zosakaniza.

  • Millet risotto ndi broccoli
  • Pang'ono pang'ono yophika farro ndi kale saladi
  • Bulgur tirigu pilaf ndi bowa
  • Pilaf yachitsulo ziwiri (chithunzi)
  • Onaninso: Maphikidwe ambiri a mapira
  • Onaninso: Maphikidwe ambiri a balere kuti ayese

• 11 mwa 12

  Musaiwale za mchere!

  Fufuzani mndandanda wathunthu wa mchere wophika chakudya chamakono, ngati mukuyang'ana chinthu chofulumira komanso chophweka monga keki yosakaniza cookies, kapena chinachake chokondweretsa kwambiri usiku, mudzapeza mikate yambiri, makeke, mapepala, puddings ndi zina zosavuta zowonjezera m'masamba.

  Kujambula: Easy chokoleti sorbet

• 12 pa 12

  Maphikidwe ambiri a vegan kuti ayese

  Mukufuna zambiri osati zosavuta zogonana zogonana? Mukufuna kupita kuno, komwe mungapezeko mapepala a mapepala, kuphatikizapo zakudya zam'mawa, masangweji a zamasamba, masamba a saladi ndi zina zambiri. M'mawu ena, pafupifupi chirichonse.

  Kusankhulidwa: Timatengo "nsomba"