Yuav Ua Li Cas Seitan Hauv Tsev

Zoo Siab

• Seitan, yog dab tsi?
• Seitan Nutrition Facts
• Ntim vs. Seitan Homemade
• Qhov zoo tshaj plaws Vegan Seitan Recipe
• Cov khoom xyaw
• Cov lus qhia
• Tshuaj xyuas rau

Kev noj zaub mov tsis zoo thiab cov nroj tsuag tsis zoo li yuav mus qhov twg los xij, thiab qhov tsis xav tsis thoob vim tias muaj pes tsawg cov nqaij hloov pauv uas tau saj zoo. Koj tau ua xyem xyav hnov ​​txog kev xaiv zoo li tofu thiab tempeh -tab sis seitan kuj yog nyob hauv cov npe.

Seitan, yog dab tsi?

Hais tias "hais-tan," lwm yam nqaij yog tsim los ntawm cov nplej, tshwj xeeb yog cov nplej gluten (cov protein muaj nyob rau hauv cov nplej), thiab tsis zoo li tofu, nws yog ib qho kev xaiv zoo yog tias koj tsis haum rau soy. Seitan yog tsim los ntawm kev cais cov gluten hauv cov hmoov nplej.

Seitan tsis yog qhov tshiab - nws tau siv ua zaub mov Suav thiab Nyij Pooj raws li kev hloov nqaij, thaum xub thawj tsim los ntawm cov hauj sam hauj sam, rau ntau pua xyoo. Nws yog nrov nrog vegans thiab veg-kurious folks vim hais tias nws ua raws li cov kev ntxhib los mos ntawm cov nqaij, feem ntau ze nqaij nyuj (tsis muaj lus tso dag), thiab yog ib tug dawb paug canvas rau dab tsi ntses los yog seasoning koj txiav txim siab ua noj nrog.Nrog rau txoj kev npaj tau zoo, nws tuaj yeem sawv ntsug ua ib qho kev hloov rau steak lossis nqaij qaib. (Related: 10 Qhov Zoo Tshaj Plaws Faux Nqaij Khoom)

Seitan Nutrition Facts

Xov xwm zoo ntxiv: Seitan tau ntim nrog cov protein. Kev ua haujlwm ntawm daim ntawv qhia seitan yooj yim hauv qab no tsuas muaj ntau dua 160 calories, 2 grams rog, 10 grams carbohydrates, thiab ntau tshaj 28 grams ntawm cov protein. Qhov ntawd yog hais txog tib tus nqi ntawm cov protein li 4-ounce steak, raws li US Department of Agriculture (USDA). Yog li, seitan muaj protein ntau - thiab ntau ntawm nws. (Related: 10 High-Protein Plant-Based Foods that Easy to digest)

Ntim vs. Seitan Homemade

Kom paub meej tias muaj ntau cov khoom lag luam seitan ua ntej koj tuaj yeem yuav tau noj hmo sai, tab sis ntau cov khoom lag luam seitan zoo li muaj sodium ntau (piv txwv li 417 mg rau 100-gram noj, raws li USDA - txog 18 feem pua ​​​​ntawm Kev Pom Zoo. Nyiaj Txhua Hnub). Thiab tsuas yog kim kim (piv txwv li: 8 oz ntawm seitan tus nqi $ 4 thaum 1 lb (16 oz) ntawm nqaij qaib yog $ 5 ntawm Lub Hom Phiaj) Ua seitan los ntawm kos, txawm li cas los xij, yog qhov yooj yim xav tsis thoob thiab yuav txuag koj nyiaj. Yog lawm: Koj tuaj yeem yooj yim kawm yuav ua li cas ua seitan hauv tsev.

Yuav ua li cas? Ua ntej, ib kauj ruam tseem ceeb hauv kev ua seitan yog cais cov gluten los ntawm cov hmoov nplej, uas ib txwm siv sijhawm ntau ntawm kneading. Luckily, ib yam khoom hu ua, "tseem ceeb nplej gluten" - i.e. Anthony's Organic Vital Nplej Gluten (Yuav Nws, $ 14, amazon.com) - twb tau ua tiav mus rau qhov chaw uas tsuas yog cov nplej gluten tseem tshuav. Thaum koj muaj qhov ntawd, nws yog txheej txheem yooj yim zoo nkauj: Koj ua lub khob noom cookie, ua noj hauv kua zaub, thiab tom qab ntawd, tawg paj, koj muaj cov neeg ua noj hauv tsev.

Ib qho txiaj ntsig yog tias koj tuaj yeem ua si ib puag ncig nrog daim ntawv qhia kom txog thaum koj ua tiav koj cov kev ntxhib los mos seitan zoo tagnrho. Andrew Seley, tus tswv ntawm Mark ntawm Beastro tsev noj mov hauv Salt Lake City, Utah hais tias "Seitan yog los ntawm cov kua txiv, lub teeb, thiab npliag, kom tuab thiab zoo siab." Kev hloov pauv "zoo li qhov ntsuas kub ntawm cov kua zaub koj siv, qhov koj knead lub khob noom cookie, thiab cov txheej txheem ntawm kev ua noj txhua qhov sib txawv ntawm cov txiaj ntsig ntawm qhov khoom kawg." Feem ntau, kneading lub khob noom cookie pab txo cov roj hmab zoo nkauj ntawm seitan, piav qhia Earley. Yog tias koj cov kua zaub kub dhau los lossis yog tias koj overcook koj lub seitan, nws yuav muaj qhov sib xws yuav luag spongey thiab yuav poob sib nrug yooj yim, nws hais ntxiv.

Koj tuaj yeem siv cov kua zaub los faib cov txiaj ntsig xws li ncaj nruab nrab kom muaj zog thiab ua siab tawv. Ntsia qhov koj nyiam, tom qab ntawd siv daim ntawv qhia ua seitan hauv tsev los ua shredded BBQ seitan, chimichurri seitan skewers, lossis xijpeem seitan-starring tais koj lub siab xav niaj hnub no lossis khaws cia kom txias txog li 10 hnub nrog cov kua zaub.

Qhov zoo tshaj plaws Vegan Seitan Recipe

Ua: 4 servings

Lub sijhawm tag nrho: 1 teev 30 mins

Sijhawm Ua Noj: 50 feeb

Cov khoom xyaw

Rau lub khob noom cookie:

• 1 khob tseem ceeb nplej gluten

• 1/4 khob chickpea hmoov

• 1/4 khob zaub mov poov xab (los yog hloov 2 tbsp txiv maj phaub hmoov)

• 1 khob dej kub

Rau broth:

• 1 tablespoon qej hmoov

• 1 tablespoon soy sauce, lossis kev xaiv ua xua zoo li Ocean's Halo Soy-Free Soy Sauce (Yuav Nws, $ 5, instacart.com)

• 4 khob zaub broth (los yog hloov 4 tsp bouillon thiab 4 khob dej)

• 4 khob dej

Cov lus qhia

1. Nyob rau hauv ib lub tais loj, sib tov ua ke tseem ceeb nplej gluten, chickpea hmoov, thiab khoom noj khoom haus poov xab.

2. Maj mam ntxiv 1 khob dej hauv chav sov thiab pib sib tov txhua yam ua ke los ua khob noom cookie. Nco ntsoov ua haujlwm nrawm vim qhov tseem ceeb ntawm cov nplej gluten absorbs dej sai.

3. Nqa lub khob noom cookie tawm ntawm lub tais thiab knead lub khob noom cookie rau ntawm qhov chaw huv rau 2-3 feeb kom txog thaum nthuav dav.

4. Cia lub khob noom cookie so, tsis txias rau 2-3 feeb.

5. Dov lub khob noom cookie rau hauv ib lub cav (kwv yees li 1-2 ntiv tes tuab) thiab txiav rau hauv plaub qhov sib npaug.

6. Ntxiv cov khoom xyaw broth rau hauv lub lauj kaub loj. Nqa lub broth mus rau ib tug rhaub boil thiab tom qab ntawd txo cov cua sov mus rau ib lub simmer.

7. Ntxiv seitan pieces rau lub broth thiab ua noj uncovered rau 50 feeb.

8. Lob tus colander thiab ua tib zoo ntws cov seitan los ntawm koj cov kua zaub. Xav tias dawb los txuag koj cov kua zaub kom rov ua dua hauv lwm daim ntawv qhia uas hu rau zaub zaub. Cia seitan txias ua ntej noj mov.

Cov ntaub ntawv qhia txog zaub mov noj rau txhua daim ntawv qhia: 650 calories, 9g rog, 40g carbs, 8g fiber, 2g qab zib, 113g protein

Tshuaj xyuas rau