Yooj yim thiab noj qab nyob zoo vegan zaub mov txawv los ua hauv tsev

Zoo Siab

• 1. Vegan taum thiab beet burger
• 2. Oat thiab eggplant burgers
• 3. Cheddar
• 4. Dawb vegan cheese
• 5. Avocado mayonnaise
• 6. Vegan pate: chickpea hummus
• 7. Vegan ci ci
• 8. Vegan brigadeiro
• 9. Vegan Pancake
• 10. Cov zaub ntug hauv paus thiab cov kua txiv qhib lub cij
• 11. Vegan chocolate ncuav mog qab zib

Cov khoom noj vegan tsuas yog ua raws cov khoom noj tsuas yog los ntawm cov zaub ntsuab nce qib, tsis suav cov tsiaj ntawm cov khoom lag luam, xws li nqaij, qe, cheeses ntawm tsiaj keeb kwm thiab mis nyuj. Txawm hais tias qhov kev txwv no, cov zaub mov vegan tuaj yeem muaj ntau yam thiab muaj tswv yim, ua rau nws muaj peev xwm hloov ntau yam zaub mov txawv xws li hamburger, cheese, pate thiab txawm tias muaj barbecue.

Xyuas hauv qab no 11 cov zaub mov txawv los pab hloov cov zaub mov txawv thiab nqa cov xov xwm noj qab haus huv uas haum rau cov zaub mov vegan noj.

1. Vegan taum thiab beet burger

Piv txwv li gluten tsis pub plooj hmoov tuaj yeem siv rau pluas su lossis noj hmo, nyob rau hauv cov tais faus lossis hauv cov ntawv me me los ua qhaub cij ntawm cov me nyuam rooj noj mov, piv txwv.

Cov khoom xyaw:

• 1 khob ntawm tws dawb dos;
• txiv roj roj rau grease lub lauj kaub;
• 2 cloves ntawm minced lossis crushed qej;
• 1/2 khob ntawm grated beets;
• 1/2 khob ntawm grated carrot;
• 1 tablespoon ntawm shoyo ntses;
• cayenne kua txob rau saj (yeem);
• 1/2 kua txiv txiv qaub;
• 2 khob ntawm noob taum siav;
• 3/2 khob ntawm cornmeal;
• ntsev kom saj.

Tus qauv npaj:

Sauté cov dos thiab qej hauv qhov drizzle ntawm txiv roj roj kom txog thaum qhuav. Ntxiv cov beets, carrots, shoyo, kua txiv ntawm ib nrab ib lub txiv qaub thiab de ntawm cayenne kua txob. Sauté rau 10 feeb. Hauv cov zaub mov ua khoom noj los yog rab tshuab, ntxiv cov taum, lub lauj kaub saute thiab de ntsev, maj mam ntxiv cov pob kws. Tshem tawm lossis tsim cov hamburgers ntawm qhov me me uas xav tau los ntawm qhwv txhua lub hamburger nrog me ntsis pob kws. Muab cov hamburgers tso rau hauv ib lub lauj kaub uas muaj roj nrog roj txiv roj thiab ci rau hauv qhov cub nruab nrab kom ntev li 10 feeb ntawm ib sab.

2. Oat thiab eggplant burgers

Qhov no vegan oat thiab eggplant burger yog qhov kev xaiv zoo gluten-dawb rau cov zaub mov txawv hnub so, nrog rau kev nplua nuj nyob hauv cov protein, hlau, zinc, phosphorus, fiber thiab B vitamins.

Cov khoom xyaw:

• 1 khob ntawm qog oats;
• 1 dos;
• 2 qej cloves;
• 1 lub qe;
• 1 sawb ntawm cov kua txob liab;
• 1 tablespoon ntawm lws suav sau;
• 2 diav ntawm grated beets;
• 1 tablespoon ntawm av flaxseed;
• 2 diav ntawm txhoov chives thiab parsley;
• Ntsev thiab txiv roj roj rau saj.

Tus qauv npaj:

Ntxuav thiab tsuav cov dos, qij, txaij thiab kua txob. Nyob rau hauv ib saucepan, coj cov oats mus rau ib lub rhaub nrog ½ khob dej rau 10 feeb. Nyob rau hauv ib lub rhaub frying lauj kaub, xim av qej, dos nrog dej ntws ntawm txiv roj roj, tom qab ntawd ntxiv txaij, kua txob, lws suav muab tshuaj, ntxiv rau chav ua noj oats, grated beets thiab flaxseed, lub caij los saj, ua noj rau 5 feeb.

Zom txhua yam, nyob rau hauv rab rab los yog lub zom zaws, kom txog thaum lub pob zeb ci thiab cov hmoov av tas, tom qab ua kom sov, ua kom sov koj txhais tes nrog roj kom tshem cov feem, ua ib lub pob puab thiab tom qab ntawd ua kom lawv pluav. Ci cov burgers hauv lub yias kub kom txog thaum lawv maj mam browned, lossis hloov txhuam cov burgers nrog txiv ntseej roj thiab ci ntawm 200 ° C li 20 feeb.

3. Cheddar

Vegan cheddar cheese muaj ntau nyob rau hauv cov rog zoo siab txais tos los ntawm txiv ntseej roj thiab turmeric antioxidants, cov as-ham uas pab txhim kho ncig, txo qhov mob hauv lub cev thiab tiv thaiv teeb meem xws li mob qog nqaij hlav thiab mob plawv.

Cov khoom xyaw:

• 1 khob ntawm txiv dab laug nyoos;
• 1 tablespoon tag nrho ntawm turmeric;
• 3 diav ntawm txiv roj roj;
• 1 clove ntawm qej;
• 1 tablespoon ntawm txiv qaub;
• 1/2 khob dej;
• 1 pinch ntawm ntsev.

Tus qauv npaj:

Yeej txhua cov khoom xyaw rau hauv rab thiab muab cia rau hauv lub tub yees kom txog thaum khov kho. Yog tias tus nqus tsis tuaj yeem tuav cov txiv ntseej yooj yim, koj yuav tsum tsau lawv hauv dej kom ntev li 20 feeb thiab ua kom dej zoo ua ntej kev ntaus.

4. Dawb vegan cheese

Vegan cheese yog qhov kev xaiv zoo rau cov qab thiab nrog lwm tus, ntxiv rau siv rau txhawm rau sau lwm cov zaub mov txawv.

Cov khoom xyaw:

• 125g ntawm macadamia (tsau ib hmos thiab tsau);
• 125 g ntawm cov txiv ntoo cashew ceev (soaked dhau ib hmo thiab tsau dej);
• 1 tablespoon ntawm ntsev;
• 2 diav ntawm txiv qaub;
• 2 diav ntawm flaked kev noj haus poov xab;
• 2 dia hmoov dos.

Tus qauv npaj:

Hauv kev tsim, yeej cov txiv ntseej rau ntawm qhov me me. Ntxiv cov khoom xyaw ntxiv nrog 180 ml dej, thiab ntaus hauv cov coj ua dua kom txog thaum du thiab creamy sib xws.

5. Avocado mayonnaise

Avocado mayonnaise muaj ntau cov rog zoo uas pab txhim kho cov roj (cholesterol) zoo thiab tiv thaiv kab mob plawv. Nws tuaj yeem siv hauv cov qhaub cij lossis ua paj lossis nyias ntxig hnav khaub ncaws.

Cov khoom xyaw:

• 1 medium avocado siav;
• 1/2 khob ntawm zaub txhwb qaib;
• 2 diav ntawm daj mustard;
• 2 dia kua txiv txiv qaub;
• ntsev kom saj;
• 1 clove ntawm qej yam tsis muaj pob (yeem);
• 1/2 khob ntawm txiv roj roj ntxiv nkauj xwb roj.

Tus qauv npaj:

Yeej txhua cov khoom xyaw rau hauv rab thiab muab mayonnaise rau hauv tub yees.

6. Vegan pate: chickpea hummus

Hummus yog pate zoo heev thiab nplua nuj nyob rau hauv cov protein los ntawm chickpeas. Nws yog qhov kev xaiv zoo uas yuav noj nrog toast, kab nrib pleb thiab kis rau ntawm cov mov ci yog lub ncuav ci ntses.

Cov khoom xyaw:

• 2 khob ntawm chickpeas siav;
• ½ khob dej ntawm chickpeas ua noj dej lossis ntau dua, yog tias tsim nyog;
• 1 tablespoon ntawm tahini (yeem);
• 1 txiv qaub kua txiv;
• 2 diav ntawm txiv roj roj;
• 1 pawg ntawm parsley;
• 1 rab diav ntsev;
• 1 clove ntawm minced qej;
• kua txob dub rau saj;
• 1/2 diav ntawm cumin.

Tus qauv npaj:

Yeej txhua cov khoom xyaw rau hauv rab, ntxiv ntau cov zaub mov ua noj, yog tias tsim nyog, yuav tsum ntaus zoo dua. Ua tiav los ntawm kev ntxiv cov txuj lom xws li txiv roj roj, zaub txhwb qaib, qab zib paprika, kua txob dub thiab ntsev kom saj.

7. Vegan ci ci

Txhawm rau ua kom qab thiab muaj txiaj ntsig vegan barbecue, koj tuaj yeem siv cov khoom xyaw hauv qab no:

• Tofu;
• Nceb;
• Nqaij thiab kua hnyuv ntxwm;
• Eggplant txiav rau hauv cubes;
• Dos txiav hauv ib nrab lossis tag nrho nrog tev, mus rau ntawm barbecue thiab tau txais lub qab zib;
• Cov ncauj lus kua txob cheese;
• Carrots hauv qhov loj;
• Pob zaub paj zaub;
• Zucchini;
• Zaub cob pob;
• Plhaub;
• Pob kws cob;
• Noob txiv lws suav;
• Cov txiv ntoo zoo li kua, txiv puv luj thiab txiv duaj.

Tus qauv npaj:

Roast tofu, nceb thiab nqaij taum nyob rau grill. Txhua zaub kuj tuaj yeem ua kom ci, tshwj xeeb tshaj yog kua txob stuffed nrog cheese, uas yuav yaj hauv tshav kub. Tsis tas li, cov zaub tuaj yeem noj cov nqaij nyoos ua cov zaub xam lav, thiab cov qij tuaj yeem siv tau nrog cov nqaij vegan.

8. Vegan brigadeiro

Lub vegan brigadeiro ua tau sai thiab yooj yim rau ua, tab sis nws tseem xav tau hauj sim thiab tsis noj nyob rau hauv ntau kom tsis txhob noj ntau dhau los ntawm cov khoom qab zib.

Cov khoom xyaw:

• 1 khob ntawm demerara qab zib;
• 1/2 khob ntawm lub rhaub dej kub;
• 3/4 khob ntawm oatmeal;
• 2 diav ntawm cocoa hmoov.

Tus qauv npaj:

Yeej cov piam thaj hauv rab nrog dej npau li 3 feeb, thiab ntxiv cov oatmeal tom qab ntawd, ntaus li 2 feeb ntxiv kom txog thaum koj tau txais lub qab zib, nrog rau qhov sib xws ntawm cov kua mis. Txhawm rau ua kom cov brigadeiro, tsuas yog sib xyaw cov kua mis ua nrog cov cocoa thiab nqa mus rau qhov hluav taws kub kom txog thaum nws rwj thiab tawm los ntawm lub lauj kaub.

9. Vegan Pancake

Nov yog daim ntawv qhia yooj yim rau vegan pancake, uas tuaj yeem siv los ua lub hauv paus rau qab zib pancakes tau txais kev pab rau cov khoom noj txom ncauj lossis noj tshais, siv cov kev sau xws li txiv ntoo, txiv mab txiv ntoo los yog txiv hmab txiv ntoo tshiab, piv txwv.

Cov khoom xyaw:

• 1 khob zaub mis nyuj;
• 1 ntiav rab diav ntawm cov hmoov ci;
• Lub khob nplej lossis oat hmoov nplej;
• 1 Txiv tsawb.

Tus qauv npaj:

Tuav tag nrho cov khoom xyaw rau hauv rab kom txog thaum tus. Siv txog 2 diav ntawm cov khob noom cookie rau txhua lub pancake, uas yuav tsum tau ua rau hauv lub yias tsis muaj kib lossis yav dhau los roj, cia nws ua noj dhau ntawm cov cua sov tsawg ntawm ob sab.

10. Cov zaub ntug hauv paus thiab cov kua txiv qhib lub cij

Cov zaub mov ntsuab vegan nplua nuj, muaj cov zaub mov me me, calcium, magnesium, potassium, hlau thiab zinc. Lub carob hauv kev sib xyaw nrog cocoa hmoov, nco txog ntawm caramel.

Cov khoom xyaw:

• 2 tev txiv duaj thiab grated;
• 2 peeled thiab grated carrots;
• 115 g txiv ntoo;
• 80 g ntawm qhuav txiv maj phaub zom zaws;
• ½ teaspoon ntawm cinnamon;
• 2 diav ntawm carob;
• 2 dia hmoov cocoa nyoos;
• 1 pinch ntawm hiav txwv ntsev;
• 150 g ntawm raisins;
• 60 g ntawm kua qhuav (soaked rau 15 feeb thiab xeb);
• 60 g ntawm cov hnub pitted (soaked rau 15 feeb thiab tsau);
• 1 txiv kab ntxwv.

Tus qauv npaj:

Nyob rau hauv ib lub tais, sib tov txiv apples thiab carrots, txiv ntoo, txiv maj phaub, hmoov carob, cocoa nyoos, cinnamon, ntsev thiab raisins. Hauv ib rab tshuaj, sib tov cov txiv ntoo qhuav, hnub tim thiab txiv kab ntxwv, kom txog thaum uas ua khob noom cookie tau. Tom qab ntawd, grease ib daim duab qhia 20 cm puag ncig nrog daim ntawv parchment, nias lub khob noom cookie rau hauv lub lauj kaub thiab ua kom txias li 3 teev.

11. Vegan chocolate ncuav mog qab zib

Vegan chocolate ncuav mog qab zib, tsis muaj qab zib, nplua nuj hauv calcium, hlau, zinc thiab omega 6.

Cov khoom xyaw:

Ncuav mog qab zib

• 200 g ntawm cov hnub nyoog qhuav;
• 2 khob hmoov nplej hmoov nplej;
• 3 diav ntawm cocoa nyoos;
• 1 tablespoon ntawm ci hmoov;
• 1 teaspoon ntawm ci dej qab zib;
• 1 ½ khob zaub mis;
• 4 diav ntawm txiv maj phaub roj;
• 1 teaspoon ntawm txiv qaub kua txiv.

Lub ru tsev

• 1 tablespoon ntawm pob kws nplej;
• 7 teaspoons ntawm cocoa;
• 1 khob ntawm almond mis.

Tus qauv npaj:

Nplej Zom: zuaj cov sijhawm hauv cov txheej txheem, tom qab sib tov tag nrho cov khoom xyaw nrog rab rawg. Ci hauv qhov cub preheated ntawm 180 ° C rau 30 feeb.

Lub ru tsev: Tsuav cov hmoov txhuv nplej rau hauv cov mis txias zaub, nplawm nrog ib qho sib tov, sib tov nrog cocoa thiab rhaub rau 5 feeb. Tom qab ua kom sov, pab sab saum toj ntawm lub ncuav mog qab zib.