Mia Lane
Vegetarian cuisine ndeyemazuva ano, zvinotsiva nyama zviri kuwedzera. Asi iko kurehwa kwebhenji rinotsiva kunoita kururamisira kune chikafu chega? Tinobika ne tofu, soy, tempeh uye seitan.
Tofu: inotsiva nyama isina kujeka? Chizi chakadaro!
Tofu inobva kuAsia uye hairevi chimwe chinhu kunze kwebhinzi cheese kana quark. Kutaura zvazviri, kugadzira tofu hakuna kufanana nekugadzira cheese, kunze kwekuti mukaka wakagadzirwa kubva kune soya unoshandiswa. Kunyange isu tichiziva tofu kazhinji sechivharo chakasimba uye sechinzvimbo chenyama ine hutano, inoita basa rakasiyana muAsia.
Pano inoshandiswawo sepudding-like silken tofu yezvinwiwa kana kutengeswa sesvutugadzike pamabhawa se "tofu inonhuwirira" yakaviriswa mubrine.
Homemade tofu
Kana iwe uchida kuyedza mukicheni, unogona kugadzira yako tofu mumatanho mashoma akareruka. Zvese zvaunoda: soy mukaka, gungwa munyu, uye mvura.
Dururira marita maviri emukaka wesoya mupoto wopisa zvishoma nezvishoma kusvika pa2°C. Dissolve 75 gramu yegungwa munyu mumapuniji mana emvura uye uwedzere kumukaka we soy. Simmer pamoto wakaderera uchikurudzira. Pangosvika mukaka wakakora, bvisa chitofu, isa chivharo pahari, uye rega imire yakavharwa kwemaminitsi mashanu. Rongedza colander netauro reti. Isa soy mass mumucheka uye uiputire. Fukidza nendiro yakakodzera uye uiremedze kwechina cheawa. Tora yakapedzwa, yakasimba tofu kubva mumucheka uye, kana zvichidikanwa, inyura mumvura kuti ubvise zvinhu zvinovava.
Mwaka, utsi, kana marinate tofu
Tofu inowanzotsoropodzwa sechinhu chisina kuchena chinotsiva nyama iyo isina chero kuravira kwayo. Nesarudzo yakanaka yezvinonhuwira, zvisinei, madhishi anonaka kwazvo ane Mediterranean, Asia, kana kunyange anotapira maitiro anogona kugadzirwa ne tofu.
Iko hakuna yakakosha tofu seasoning, asi tofu inofamba zvakanyanya ne soy muto, iyo inogona kushandiswa nenzira dzakasiyana-siyana dzekugadzirira dzakadai semarinating, searing, kana grilling. Mukubatana neginger, garlic, coriander kana marjoram, ndiro dzinonaka kwazvo dzinogadzirwa.
Kusvuta tofu inzira yakanaka kune yakasikwa tofu, sezvo ine flavour yayo nekuda kwekunhuhwirira kwehutsi kunyangwe isina mimwe zvinonhuwira. Kusvuta tofu inogona kutengwa yakagadzirira-yakagadzirwa.
Zvimwewo, iwe unogona kusvuta tofu iwe pachako pachitofu chekicheni nerubatsiro rwewoki ane grid uye guruva rehutsi. Kuti uite izvi, gadzira wok uye grid nealuminium foil, usasa muguruva rehutsi (2cm yakakwirira), uye isa tofu pane grid ne perforated aluminium foil. Vhara nechivharo uye upfure pamusoro pekupisa kwepakati kwemaminetsi gumi.
Sezvakaita nyama chaiyo, kushambadzira kunowedzera kunaka. Zvakakosha kubvisa tofu isati yagadziriswa uye kuiomesa nepepa rekicheni. Zvadaro funganisa marinade zvinoshandiswa uye uise tofu mairi kwemaminitsi makumi matatu.
Iro classic pakati pe tofu marinades i soy muto, inogona kuvandudzwa nezvinonhuwira zvakadai se lime kana ginger. Zvakakosha: chengetedza tofu mufiriji kuti uchengetedze hutsva hunoda. Zvadaro fry kumativi ose maviri.
Ndiri nyama
Nyama yesoya, inozivikanwa seyakagadzirwa soya mumatekinoroji echikafu, ine hupfu hwesoya yakasvibiswa, iyo inogamuchira nyama-yakafanana, chimiro chefibrous kuburikidza nekuwedzera kugadziridzwa. Inonyanya kusanakidza, ine mapuroteni akawanda, uye ine mafuta mashoma.
Mukana wakakura wenyama yesoya: Iyo ine hupenyu hurefu hwesherufu kana yakaoma uye inoshanda zvakasiyana-siyana sehama yayo chaiyo. Kunyangwe kunge steak, sechinotsiva nyama yakagochwa, kana yakachekwa mune fricassee - musimboti, chero chikafu chenyama chinogona kubikwa nenyama yakagadzirwa nesoya.
Soya nyama inogadzirwa sei?
Chaizvoizvo, nyama yesoya, kusanganisira yakashongedzwa soy, ndeye-chigadzirwa chekubvisa mafuta esoya. Iyo yakasara yehupfu yesoya inopisa, yakamanikidzwa, uye yakaumbwa mune inonzi extruder. Kugadzirwa kwakafanana neiyo cornflakes, umo chibage "chinoputika".
Sezvakaita schnitzel ...
Soy nyama inogona kuumbwa mune chero chimiro. Kune zvakare zvidimbu zvakakura zvenyama yesoya inogona kushandiswa senge medallions kana steaks. Izvi zvinofanira kunge zvakanyoroveswa mumucheka wakanyatsonaka, unopisa, wozoomeswa, uye ipapo wakakangwa. Breaded schnitzel kana steaks yegrill inogonawo kugadziriswa nenzira iyi.
Sezvakaita gyros…
Kana yanyorova, soy shreds inogona kufambiswazve nenzira dzakasiyana siyana. Se gyros, senyama yakakanyiwa, se "nyama inopinza" ye saladhi, kana mu "fake" yehuku saladi - zvose zvinogoneka. Iwe unogona kunyange kubika goulash yemwoyo pasina chero nyama zvachose.
Senge hack…
Soy granules inogona kunzwika yakakura, asi zvinopesana ndezvechokwadi. Zviri nyore kushandisa senyama yakakanyiwa uye chinhu chakanaka pamusoro payo: inogara iri nyowani! Mabhega asina nyama? A hearty chili sin carne? Kana kuti spaghetti yemuriwo Bolognese? Hapana dambudziko!
Seitan - Yakagadzirwa kubva kune glue yehupfu
Kusiyana nevakawanda vanotsiva, seitan haina kubva pane soy, asi paupfu hwezviyo. Muchidimbu, seitan haisi chinhu chinopfuura mukanyiwa wakagadzirwa kubva kune yakachena gluten uye saka zvinosuruvarisa kuti haina kukodzera kune vanodya miriwo vane gluten kusashivirira. Izvo seitan yakafanana neyakawanda inotsiva nyama ndiko kwayakabva: inobva kuAsia.
MaBuddha echiChinese pakutanga akagadzira chinotsiva nyama ndokuitumidza kuti mian-jin. Nekudaro, iyo seitan yemazuva ano chigadzirwa cheJapan kubva kuma1960s. Seitan ine mapuroteni akawanda kupfuura emombe, ane mapuroteni akawanda kwazvo, uye haana kana mafuta uye haana cholesterol. Kunyanya kunakidza kune vemiriwo: Seitan ine yakawanda iron!
Ita seitan iwe pachako
Iwe unogona nyore kuita seitan iwe pachako kubva muupfu. Chaunongoda imvura, sefa, uye moyo murefu. Kkirogiramu imwe chete yehupfu inobva yabereka inenge 250 gramu ye seitan.
Kune mukanyiwa mbishi, kune anenge 750 milliliters emvura pakirogiramu yeupfu (kunyanya gorosi). Iyo yakakanyiwa yakakanyiwa mukanyiwa inofanira kunyudzwa mucolander mundiro yemvura inodziya kwemaawa maviri, yakavharwa zvachose.
Mvura zvino inofanira kutanga yavandudzwa uye mukanyiwa wakanyanyiswa musefa. Pano, starch inopukunyuka kubva mukanyiwa, izvo zvinoita kuti mvura ive nemakore. Dzokorora nzira yacho nemvura inodziya uye inotonhora kusvikira mvura isisina makore. Siya seitan mukanyiwa muchisefa mumvura inotonhora kweawa.
Bvisa bhora remukanyiwa kubva mumvura, isa mukicheni tauro, uye dhonza zvakanaka pasi pekumanikidzwa kwakasimba. Iyo seitan yakapedzwa ikozvino inogona kuumbwa sezvaunoda.
Gluten powder inowanikwawo kune avo vasingashiviriri kana kunyanya vane nzara. Iyo inongosanganiswa nemvura uye inoumba yakasimba seitan mukanyiwa mushure memaminitsi mashoma.
Fashaidza mukanyiwa we seitan mumuto wakarungwa pamusoro pekupisa kukuru kwemaminetsi makumi matatu wozoisa musefa kuti udonhe. Bvisa seitan yakapera pasi pekumanikidzwa zvishoma. Zvimedu zvakapedzwa seitan zvino zvinogona kudyiwa zvakananga kana kugadziriswa mberi, semuenzaniso pane grill kana mupani.
Kurunga chaiko
Kungofanana nezvakawanda zvinotsiva nyama, seitan pachayo haina kana kuravira kwayo. Nekudaro, nekuda kwekuenderana kwayo, seitan inogona kutora chero kuravira pasina matambudziko. Izvi zvinoita kuti zvive zvakasiyana-siyana: zveAsia ndiro, Mediterranean cuisine, kana kubika kumba. Usanyanya kushinyira pamusoro pekurunga uye ingoedza zvishoma. Seitan inogona kubikwa senyama chaiyo, yakanyungudutswa mumuto wakanyatsonaka, kana kuti wakazvinakira iwe pachako.
Kubva kuAsia kuenda kuMediterranean
Garlic, ginger, soy muto, coriander, safironi, curry paste - zvese izvo Asia inofanirwa kupa maererano nemwaka wekudya inogona kushandiswa. Chekutanga, edza kugadzira chigadziko chakanyanya kunaka chegariki, ginger, uye soy muto nemunyu uye mhiripiri. Avo vanoda kuyedza vanogonawo kuwedzera peanut butter kana Thai hove sosi kustock.
Ikicheni yeMediterranean inobudirira pamishonga mitsva: basil, thyme, oregano, uye rosemary. Asi iwe unogona zvakare kuwedzera garlic kana imwe tomato paste kune brew kuti ubike seitan. Kana iwe uchichifarira zvishoma spicier, unogonawo kuwedzera chizi yakachekwa.
Kana iwe uchida kubatanidza schnitzel yemwoyo kana burger inotsiva kubva seitan, unofanira kutanga wagadzirira muto wakasimba wemiriwo uye wowedzera hanyanisi itsva nemishonga yemunharaunda, yakadai separsley kana chives. Mashizha eBay, juniper berries, kana peppercorns yose inopa seitan kuravira kwetart.
Soya beans + cep = tempeh
Tempeh anobva kuIndonesia uye anogona kutarisa kumashure kune 2,000-gore tsika ikoko. Chitarisiko chayo chinenge chichiyeuchidza huchi hweTurkey, izvo zvinokonzerwa nekuti iyo soya yakagadziriswa ichiri yakasimba.
Ne tempeh, bhinzi haigadziriswi kuita hupfu, asi "yakaviriswa" nerubatsiro rwezvisingakuvadzi tsika dzefungal. Iyi nzira inogadzira yakasimba fungal layer munzvimbo dziri pakati pesoya bhinzi, iyo isina kufanana neye camembert, semuenzaniso. Tempeh yakaderera zvakanyanya mumafuta uye yakapfuma muprotein uye yakakosha mavhitamini.
Kubika ne tempeh
Kunyange zvazvo tempeh ine nutty inonaka zvayo, seimwe imwe nzvimbo inotsiva nyama, inogona kuve yakarungwa kana kuti yakabikwa kuti iravire. Verenga pano maitiro ekugadzirira tempeh nemazvo:
Kungofanana nenyama, tempeh inogona kubikwa mupani nemafuta mashoma. Peanut kana sesame mafuta anogona kushandiswa kuravira kweAsia. Kana uchida, unogona zvakare chingwa tempeh. Cheka tempeh kuita zvidimbu kana zvidimbu, guruva neupfu, uye nyura muzai. Vegans vanogona kushandisa musanganiswa weupfu hwesoya nemvura panzvimbo yezai. Zvadaro mupumburu mu breadcrumbs uye fry.
Hazvina mhosva kuti yakachena, yakarungwa, kana yakabikwa pakubika. Cheka tempeh kuita zvidimbu zvidiki uye preheat oven kusvika 180 ° C (convection). Bika zvimedu zve tempeh kwemaminitsi makumi maviri.
Yakapararira sechikafu muAsia: tempeh yakakangwa. Kana iwe usina yakadzika fryer kumba, unogona kungopisa mafuta mupani. Cheka tempeh kuita mitsetse, fry kweanenge maminetsi matatu kusvika goridhe dzvuku, uye wozora pabepa rekicheni. Tempeh yakakangwa yakanaka sekuperekedza kumasaladhi kana sechinongedzo chesangweji dzezvinomera.
