ʻO nā makana steak 2 no nā mea hamburgers pono ʻoe e hoʻōla - hoʻomaikaʻi i kou olakino

ʻO nā mea kanu kālou he ʻano ʻē aʻe ia i kahi mea hanu. Kūpono loa kēia mau ʻailala no nā kānaka no nā kumu olakino a maikaʻi paha e ʻai i nā huahana o nā kumu mai nā holoholona. ʻO ia ke kumu eia mākou e hoʻāʻo ai i nā ʻikepaka steurger ʻelua mau mea hoʻohiki, kahi mea ʻono loa.

ʻO kēia mau hoʻomākaukau ʻana he ala wikiwiki a mua hoʻi i ka ʻai ʻana i nā mea kanu kanu. Ke hoʻonui nui nei ka ʻai ʻana o nā burger vegan ma nā wahi āpau no ka mea leʻaleʻa a me ka haʻahaʻa calorie alternatives. Aia kekahi, he ʻano ʻē aʻe o nā ʻano like ʻole. Eia mākou ke hāʻawi nei iā ʻoe ʻelua. E koho i ka mea i kūpono i kou makemake. I kau apron!

1. ʻO nā lau ʻaka i hana ʻia me ka quinoa

ʻO nā steaks Vegan mai loko mai quinoa haʻahaʻa ka haʻahaʻa a loaʻa iā i nā mea waiwai pono no ke olakino. ʻO Quinoa kahi meaʻai maikaʻi loa i ka protein o nā lau, nā huaora B, C a me E a me nā minamina pono, e hao wale i ka hao a me ke kalula.

Maʻalahi kēia ʻano ʻaʻai ʻana a he koho maikaʻi e hoʻopau i nā meaʻai kanu. Manaʻo mākou i kekahi keiki e olelo ana.

nā mea hoʻohui

  • 200 g o ka quinoa
  • 100 g o ka kaloti
  • 70 g oatmeal
  • ʻO ka'āpana 1
  • ʻO ka leka 1
  • ʻO ka 30 ml o ka waiu waiū
  • 1 kāpuni kāleka
  • breadcrumbs
  • ʻO kahi wahineʻailaʻaila hou
  • ʻO Parsley, thyme a me oregano
  • ʻO ka paʻakai a me ka pepa

hoomalolo

  • ʻO ka mua, holoi a holoi i ka quinoa, a laila e lawe i ka mea hoʻolapalapa i loko o ka ʻūwili no 20 mau minuke.
  • E hoʻolalelale i ka quinoa ma ka sieve a hoʻopaʻa iā ia no ka wā ma hope.
  • E ʻoki i ka ʻōpala, ʻaleka o ke kāleka a me ka leek, a laila ʻoki i kēia mau mea kanu i ka julienne.
  • E hoʻokomo i nā lau i ʻokiʻoki i loko o ka julienne i kahi kāwili ʻana a hui a hiki i kou loaʻa ʻana i kahi hui homogeneous kūpono. Inā makemake ʻoe, ma mua o ka hoʻololi ʻana i nā mea kanu i ka mea hoʻopili, hiki iā ʻoe ke kuke iā lākou, akā ʻaʻole pono kēia. ʻO kekahi, e lōʻihi iā ʻoe.
  • E hoʻohui i ka waiū huaʻai, quinoa kuke, ʻaka, ka paʻakai a me nā meaʻala o kāu makemake. E hoʻāla maikaʻi.
  • I kēia manawa ke kolo aku, holoi a kāwili i nā kāloti. E hoʻomoʻi i ke kāwili a hoʻomoʻi hou.
  • Hoʻohui i ka nui o nā pōpō āu e manaʻo ai he kūpono. ʻO ka manaʻo ke loaʻa i ka hana mau. E hoʻomau i ka ʻano kāwili i loko o ka friji no kekahi mau hola i hiki ke ʻā kahi i nā ʻeke i ka wā e kuke ʻia.
  • Aia no ke kolo ʻana, hiki iā ʻoe ke koho no ka pēpē a i ʻole ka panana. Inā koho ʻoe i ka lua o ke koho, ʻohi i kou stegan steaks ma ka pā i wela nui ʻia me kahi aila hinu. A laila e hoʻoneʻe i ka ʻaila piha loa me ka pepa hoʻohuihui. Inā koho ʻoe i ka palaoa, kau i ka ʻeke i ka pā, a hoʻolapalapa no ka ʻumi mau minuke ma kēlā me kēia ʻaoʻao ma 180ºC (wela i lalo a i lalo).
  • Ua mākaukau kāu ʻano vegan. ʻO kāu e hana ai, e piʻi i luna o kāu hamburgers a e hoʻokani ʻia ka pōʻai. Maikaʻi maikaʻi!

Hiki iāʻoe ke nānā i kēiaʻatikala: ʻO kaʻai Vegan no nā mea pāʻani: he aha e mālama ai?

2. ʻO nā lau momona i hana ʻia mai ka palaoa

ʻO kahi pāʻai o mini-burger

Hana ʻia kēia ʻano hoʻohālikelike o nā waihona waiwai, ʻo ia nā mea maʻamau i maʻamau ai mākou i ka home. Hiki iā ia ke loaʻa iā ʻoe mai ka ʻoihana inā ʻaʻole ʻoe e ʻike i ka mea e kuke ai.

Mālama kēia ʻano aʻoaʻo iā ʻoe mai ka hāʻawi ʻana i ka hoʻowalewale ʻia e ke koho ʻana no ua mākaukau a hoʻomākaukau ʻia nā kīʻaha ultra nā lā āu e hemahema ai ..

nā mea hoʻohui

  • 80 g o ka palaoa holoʻokoʻa
  • 100 g o ka kaloti
  • ʻO ka'āpana 1
  • 2 kāleka cloves
  • 1 pākī keke
  • Palaoa palaoa
  • breadcrumbs
  • ʻO kahi wahineʻailaʻaila hou
  • ʻO ka paʻakai a me ka pepa

hoomalolo

  • ʻO ka mua, ʻokiʻoki a ʻoki i nā aniani, nā kāloti a me nā kāleka kākala i mua. A laila e kau i kahi ma ka pā i loaʻa ai ʻoe i kahi aniani o iʻaila. E kuke ma luna o ka wela wela no ka ʻumikumamālima mau minuke.
  • E hoʻohui i ka pepa i hoʻomoʻa mua ʻia a ʻoki ʻia a me ka laiki i kuke ʻia. Hoʻohui maikaʻi e kiʻi i kahi ʻano homogeneous a me nā ono.
  • ʻO kēia ka manawa e hana i nā steaks vegan. Pau ka hana ʻana, kānana iā lākou i ka pala.
  • Aia i ka mamao ʻana i ka kuke ʻana, inā ua uhi ʻia ʻoe i ka steaks me ka palaoa, ʻōlelo a mākou iā ʻoe e kālua iā lākou i ka pā, ʻaʻole e hoʻomoʻi iā lākou i ka umu. Hōʻawi i kahi drizzle maikaʻi o kaʻaila maʻa ma ka pā a kālua i kāu vegan i hoʻomoʻo i hoʻokahi manawa i ka manawa o ka emi ʻana o ka wela o ka ʻaila.
  • I ka wā e kuke ai, e kau i kāu mau steaks ma luna o ke kahua i uhi ʻia pepa kaha e kāohi ai i ka momona nui.
  • Kūkū ʻia kāu naʻaka ou. ʻO nā mea āu e hana ai, ʻo ia ke piʻi i kāu poʻe hamburgers a hauʻoli i kāu papaʻaina. Maikaʻi maikaʻi!

Hiki iāʻoe ke nānā i kēiaʻatikala: manaʻo hoʻopuka hoʻomākaukau i kahi momona vegan mayonnaise

E like me ka berena, ʻōlelo mākou iā ʻoe e koho no ka ʻai ʻana i ka ʻai a i ʻole o ka palaoa palaoa.

Inā ʻaʻole makemake ʻoe e ʻai i ka ʻai, kahi pā papa lāʻau i ka ʻōmato, sawala puaʻa a maikaʻi kāhea vinaigrette maikaʻi. ʻO kahi ʻano lau momona (zucchini, squash, spinach) kahi mea ʻē aʻe. A no kaʻaila, he aha ka maikaʻi ma mua o kahi hua maikaʻi! ʻIke ʻoe e uhi pono i kāu pono meaʻai.

Ke hoʻoulu pū ʻana i kāu ʻākala, hiki iā ʻoe ke hoʻohui i nā huaʻa aʻe: mau kāmato, ʻalapona me ka vegan, ʻoki pesto, mustard, keʻa vegan, nā ʻōpū a me nā meaʻai ʻē aʻe o kou makemake.

Uaʻike muaʻia kēiaʻatikala https://amelioretasante.com/2-recettes-de-steaks-vegans-pour-hamburgers-que-vous-devez-gouter/