Mia Lane
Zakudya zamasamba ndizodziwika bwino, zoloweza m'malo mwa nyama zikuchulukirachulukira. Koma kodi kutchulidwa kwa benchi yoloŵa m'malo kumachita chilungamo pazakudya za munthu aliyense payekha? Timaphika ndi tofu, soya, tempeh ndi seitan.
Tofu: cholowa m'malo mwa nyama yopanda pake? Tchizi wotero!
Tofu amachokera ku Asia ndipo samatanthauza china koma tchizi kapena quark. Ndipotu kupanga tofu sikusiyana ndi kupanga tchizi, kupatula kuti mkaka wopangidwa kuchokera ku soya umagwiritsidwa ntchito. Ngakhale timadziwa tofu nthawi zambiri ngati chipika cholimba komanso cholowa m'malo mwa nyama yathanzi, imagwira ntchito zosiyanasiyana ku Asia.
Apa amagwiritsidwanso ntchito ngati tofu ngati silken tofu pazakudya zokometsera kapena kugulitsidwa ngati zokhwasula-khwasula pazakudya zokhwasula-khwasula monga “tofu wonunkha” wofufumitsa mu brine.
Tofu wopangidwa kunyumba
Ngati mumakonda kuyesa kukhitchini, mutha kupanga tofu yanu m'njira zingapo zosavuta. Zonse zomwe mukufunikira: mkaka wa soya, mchere wa m'nyanja, ndi madzi.
Thirani malita a 2 a mkaka wa soya mu poto ndi kutentha pang'onopang'ono mpaka 75 ° C. Sungunulani 25 magalamu a mchere wa m'nyanja mu supuni zinayi za madzi ndikuwonjezera mkaka wa soya. Simmer pa moto wochepa pamene akuyambitsa. Mkaka ukangokhuthala, zimitsani chitofu, ikani chivindikiro pa mphika, ndipo muyime chiphimbidwe kwa mphindi zisanu. Lembani colander ndi thaulo la tiyi. Ikani misa ya soya mu nsalu ndikukulunga. Phimbani ndi mbale yoyenera ndikulemera kwa kotala la ola. Tengani tofu yomalizidwa, yolimba kuchokera munsaluyo ndipo, ngati kuli koyenera, zilowerereni m'madzi kuti muchotse zinthu zowawa.
Nyengo, utsi, kapena marinate tofu
Tofu nthawi zambiri amatsutsidwa ngati choloweza m'malo mwa nyama yopanda tanthauzo yomwe ilibe kukoma kwake. Ndi kusankha koyenera kwa zonunkhira, komabe, mbale zokometsera kwambiri zokhala ndi Mediterranean, Asia, kapena ngakhale zotsekemera zimatha kupangidwa ndi tofu.
Palibe zokometsera zapadera za tofu, koma tofu imayenda bwino kwambiri ndi msuzi wa soya, womwe ungagwiritsidwe ntchito m'njira zosiyanasiyana zokonzekera monga kutenthetsa, kuwotcha, kapena kuwotcha. Kuphatikiza ndi ginger, adyo, coriander kapena marjoram, zakudya zokoma kwambiri zimapangidwa.
Tofu wosuta ndi njira yabwino yopangira tofu yachilengedwe, chifukwa imakhala ndi kukoma kwake chifukwa cha fungo la utsi ngakhale popanda zonunkhira zina. Tofu wosuta amatha kugulidwa atapangidwa kale.
Mwinanso, mukhoza kusuta tofu nokha pa chitofu cha khitchini mothandizidwa ndi wok ndi grid ndi fumbi la utsi. Kuti muchite izi, jambulani wok ndi gululi ndi zojambulazo za aluminiyamu, kuwaza mu fumbi la utsi (2cm kutalika), ndipo ikani tofu pa gridi ndi zojambulazo za aluminiyamu. Tsekani ndi chivindikiro ndikusuta pamoto wapakatikati kwa mphindi 10.
Mofanana ndi nyama yeniyeni, marinating amawonjezera kukoma. Ndikofunika kukhetsa tofu musanayambe kukonza ndikuumitsa ndi pepala lakukhitchini. Kenako sakanizani zosakaniza za marinade ndikuyika tofu mmenemo kwa mphindi zosachepera 30.
Chachikale pakati pa tofu marinades ndi msuzi wa soya, womwe ukhoza kuwonjezeredwa ndi zonunkhira monga laimu kapena ginger. Chofunika: sungani tofu mufiriji kuti mukhalebe mwatsopano. Ndiye mwachangu mbali zonse.
Ndine nyama
Nyama ya soya, yomwe imadziwika kuti textured soya m'mawu aukadaulo wazakudya, imakhala ndi ufa wa soya wodetsedwa, womwe umalandira mawonekedwe ake owoneka ngati nyama, kudzera pakukonzanso mwapadera. Nthawi zambiri zimakhala zosakoma, zomanga thupi, komanso mafuta ochepa.
Ubwino waukulu wa nyama ya soya: Imakhala ndi shelufu yayitali kwambiri ikauma ndipo imakhala yosunthika ngati mbale wake weniweni. Kaya ngati steak, m'malo mwa nyama minced, kapena sliced mu fricassee - kwenikweni, mbale iliyonse ya nyama imatha kuphikidwa ndi nyama yopangidwa ndi soya.
Kodi nyama ya soya imapangidwa bwanji?
M'malo mwake, nyama ya soya, kuphatikiza soya wopangidwa mwaluso, imachokera ku mafuta a soya. Ufa wotsala wa soya umatenthedwa, kukakamizidwa, ndikuwumbidwa mu chotchedwa extruder. Kupanga kumakhala kofanana ndi cornflakes, momwe chimanga "chimatuluka".
Monga schnitzel ...
Nyama ya soya imatha kupangidwa mwanjira iliyonse. Palinso nyama zazikulu za soya zomwe zingagwiritsidwe ntchito ngati ma medallion kapena steaks. Izi ziyenera kuviikidwa mu msuzi wothira bwino, wothira bwino, kenako zowuma, ndiyeno zokazinga. Schnitzel yophika mkate kapena steaks ya grill imathanso kulumikizidwa motere.
Monga gyros…
Akamizidwa, soya shreds amatha kukonzedwanso m'njira zosiyanasiyana. Monga gyros, monga nyama yodulidwa, monga "kuyika nyama" kwa saladi, kapena mu saladi "yabodza" ya nkhuku - zonse ndizotheka. Mukhoza kuphika goulash yamtima popanda nyama iliyonse.
Monga kuthyolako…
Ma granules a soya amatha kumveka ngati okulirapo, koma zosiyana ndizowona. Ndiosavuta kugwiritsa ntchito ngati nyama ya minced komanso zabwino zake: nthawi zonse zimakhala zatsopano! Mabaga opanda nyama? Chili chokoma cha sin carne? Kapena spaghetti wamasamba Bolognese? Palibe vuto!
Seitan - Wopangidwa kuchokera ku guluu wa ufa
Mosiyana ndi olowa m'malo ambiri, seitan sichichokera ku soya, koma ufa wa tirigu. M'mawu ake, seitan ndi mtanda wopangidwa kuchokera ku gilateni wangwiro motero mwatsoka siwoyenera kwa anthu omwe amadya masamba omwe ali ndi tsankho la gilateni. Zomwe seitan imafanana ndi nyama zambiri zoloweza m'malo ndi chiyambi chake: imachokera ku Asia.
Abuda a ku China adayambitsa choloŵa m'malo mwa nyama ndikuchitcha kuti mian-jin. Komabe, seitan yamakono ndi yopangidwa ku Japan kuyambira m'ma 1960. Seitan ali ndi mapuloteni ambiri kuposa nyama ya ng'ombe, ali ndi mapuloteni ambiri, ndipo alibe mafuta kapena cholesterol. Zosangalatsa makamaka kwa omwe amadya masamba: Seitan ali ndi chitsulo chambiri!
Pangani seitan nokha
Mutha kupanga seitan nokha kuchokera ku ufa. Zomwe mukusowa ndi madzi, strainer, ndi kuleza mtima pang'ono. Kilo imodzi ya ufa imatulutsa pafupifupi 250 magalamu a seitan.
Pa mtanda waiwisi, pali pafupifupi 750 milliliters a madzi pa kilogalamu imodzi ya ufa (makamaka tirigu). Mkate wophikidwa bwino uyenera kuviikidwa mu colander mu mbale ya madzi ofunda kwa maola osachepera awiri, ataphimbidwa kwathunthu.
Madziwo ayambe kukonzedwanso ndipo mtandawo aukande mwamphamvu mu sieve. Apa, wowuma amatuluka mumtanda, zomwe zimapangitsa kuti madzi azichita mitambo. Bwerezani ndondomekoyi ndi madzi otentha ndi ozizira mpaka madzi asakhalenso mitambo. Siyani mtanda wa seitan mu strainer m'madzi ozizira kwa ola limodzi.
Chotsani mpirawo m'madzi, ikani mu chopukutira chakhitchini, ndikukhetsa bwino pansi pa kupanikizika kolimba. Seitan yomalizidwa tsopano ikhoza kupangidwa momwe mukufunira.
Gluten ufa umapezekanso kwa iwo omwe alibe chipiriro kapena makamaka anjala. Amangosakaniza ndi madzi ndipo amapanga mtanda wa seitan wolimba pakangopita mphindi zochepa.
Wiritsani mtanda wa seitan mu msuzi wokometsera pa kutentha kwakukulu kwa mphindi 30 ndikuuyika mu sieve kuti mukhetse. Chotsani seitan yomalizidwa pansi pa kupanikizika pang'ono. Zidutswa za seitan zomalizidwa tsopano zitha kudyedwa mwachindunji kapena kukonzedwanso, mwachitsanzo pa grill kapena poto.
Zokometsera zoyenera
Monga zakudya zambiri zolowa m'malo mwa nyama, seitan palokha ilibe kukoma kwake komwe. Komabe, chifukwa cha kusasinthasintha kwake, seitan imatha kuyamwa kukoma kulikonse popanda vuto lililonse. Izi zimapangitsa kuti zikhale zosunthika: pazakudya zaku Asia, zakudya zaku Mediterranean, kapena kuphika kunyumba. Osadandaula kwambiri ndi zokometsera ndikungoyesa pang'ono. Seitan ikhoza kuphikidwa ngati nyama yeniyeni, yophikidwa mu msuzi wokoma kwambiri, kapena kudzikongoletsa nokha.
Kuchokera ku Asia kupita ku Mediterranean
Garlic, ginger, msuzi wa soya, coriander, safironi, phala la curry - zonse zomwe Asia angapereke pankhani ya zokometsera zitha kugwiritsidwa ntchito. Choyamba, yesetsani kupanga adyo, ginger, ndi msuzi wa soya wokoma kwambiri ndi mchere ndi tsabola. Amene amakonda kuyesa amathanso kuwonjezera peanut butter kapena Thai fish msuzi ku stock.
Khitchini ya ku Mediterranean imakhala ndi zitsamba zatsopano: basil, thyme, oregano, ndi rosemary. Koma mutha kuwonjezera adyo kapena phala la phwetekere ku brew kuti muphike seitan. Ngati mumakonda spicier pang'ono, mukhoza kuwonjezera tsabola wodulidwa bwino.
Ngati mukufuna kupanga schnitzel yamtima kapena burger wolowa m'malo kuchokera ku seitan, muyenera kukonzekera msuzi wamphamvu wamasamba ndikuwonjezera anyezi watsopano ndi zitsamba zakumaloko, monga parsley kapena chives. Masamba a Bay, zipatso za juniper, kapena peppercorns zonse zimapatsa seitan kukoma kwa tart.
Nyemba za soya + cep = tempeh
Tempeh amachokera ku Indonesia ndipo akhoza kuyang'ana mmbuyo pa miyambo ya zaka 2,000 kumeneko. Maonekedwe ake amafanana bwino ndi uchi waku Turkey, zomwe zimachitika chifukwa soya wokonzedwayo akadalibe.
Ndi tempeh, nyemba sizisinthidwa kukhala ufa, koma "zofufumitsa" mothandizidwa ndi zikhalidwe zosavulaza za fungal. Izi zimapanga fangasi yolimba m'mipata pakati pa soya, zomwe sizili zosiyana ndi za camembert, mwachitsanzo. Tempeh ndi mafuta ochepa kwambiri komanso olemera mu mapuloteni ndi mavitamini ofunikira.
Kuphika ndi tempeh
Ngakhale tempeh ili ndi kukoma kwake kwa nutty, monga choloweza m'malo mwa nyama iliyonse, imatha kukongoletsedwa kapena kutenthedwa kuti imve kukoma. Werengani apa momwe mungakonzekere tempeh moyenera:
Mofanana ndi nyama, tempeh ikhoza yokazinga mu poto ndi mafuta pang'ono. Mtedza kapena mafuta a sesame angagwiritsidwe ntchito pa kukoma kwa Asia. Ngati mukufuna, mukhoza kuphika tempeh. Dulani tempeh mu magawo kapena zidutswa, fumbi ndi ufa, ndi kuviika mu dzira. Wanyama amatha kugwiritsa ntchito ufa wosakaniza wa soya ndi madzi m'malo mwa dzira. Ndiye yokulungira mu breadcrumbs ndi mwachangu.
Zilibe kanthu kaya zoyera, zokongoletsedwa, kapena zokometsera pophika. Dulani tempeh mu magawo ang'onoang'ono ndikuwotcha uvuni ku 180 ° C (convection). Kuphika magawo a tempeh kwa mphindi 20.
Zofala ngati zokhwasula-khwasula ku Asia: tempeh yokazinga. Ngati mulibe chowotcha chakuya kunyumba, mutha kungotenthetsa mafuta mu poto. Dulani tempeh kukhala mizere, mwachangu kwa mphindi zitatu mpaka golide bulauni, ndiyeno tsitsani pa pepala lakukhitchini. Tempeh yokazinga ndi yabwino ngati kutsagana ndi saladi kapena ngati chopangira masangweji amasamba.
