Ita Kuita uye Kudya Izvo Zvakakwirira-Zvipurotheni Zvimiti zveVarimi uye Vegans
Chimwe nechimwe chezvipembenene zvakakura zveproteinine zvinodhaka zvinokonzera kupera kwakakwana, saka iwe uchaziva kuti mapurotini akawanda ari kupi mune imwe neimwe inoshumira. Zvose mapeji zvakare ane vgan uye isina misi, isina mhuka yemiti (kunze kwekuti iwe uri pamusoro pavo nekisiki yakasvibirira uye cheese, sekufananidzirwa).
Aya mapeji ari mukudzika kwehuwandu hweprotheni zvakagadziriswa pamushumiri. Kuti uwane mamwe mapuroteni, tanga nepamusoro pezita racho.
Enjoy!
Vegetarian Tofu Chili
(28,9 gm protein) Mhete yehayi uye tofu inopa chironga chimwe chechiviri chemaprotheni. Iyi kamukira inosanganisira mushroom uye bell pepper, iyo yausingaoni mune zvakawanda mapira mapeji.
Vegetarian Tempeh Chili
(24,7 gm protein) Ichi chiri chinoshandisa mahairi uye tempeh, zvokudya zveprotini zvakagadzirwa kubva kune soya yakabikwa uye kazhinji zviyo sebhari. Izvo zvinonakidza kupfuura thanfu, uye kana inopinda muchichi, inoita kuti nyama ive nyore. Zvisinei, kana iwe uchida ruzivo rusina-gluten, uchada kutarisa tempeh isina-gluten.
Bhatani Dema uye Sweet Potato Chili
(21.4 gramu maprotheni) Zvimedu zvinotapira uye karoti zvinopesana nekupikisa kweiyo pfupa mune iyi high-protein yemuchero chibage. Iwe unogonawo kuita izvi kusina-gluten nokusarudza gluten-isina mishonga yemiriwo kana kuigadzira nemvura. Iwe unowana kuputika kukuru kwevhitamini A uye yakawanda ye vitamini C nesimbi pamwe nemuviri wakachena wemichero.
Fat-free Curried Split Pea nePatato Soup
(21 gramu protein) Kana uchida asiri mafuta-protini vegan soup, usatarirazve. Yakagadzirwa nemarroti, mbatatisi, uye celery, iyi curried split pea soup recipe ishoko rakanaka re vitamin A uye C. Ndinoda split pea soup!
Vegetarian Low-fat Lentil Soup
(18.7 gramu maprotheni) Ichi chikafu chemafuta chinonzi lentil soup recipe chinoshandisa juisi yemuti, thyme, uye leaf leaf kuti ichinje ruvara.
Iko ndiro inogutsa kunakidzwa nekutonhora kwemamiriro okunze.
Nyore Vezvirimara TVP Chili
(18.7 gramu protein) Iyi high-protein vegan chikafu inoshandisa textured yemaproteni (TVP) kuisa nyama muchili. Iwe unogona kuzviita zvishoma kana zvishoma zvinonhuwira nekusiyanisa chiyero chepayipi cayenne kana tsvuku tsvuku tsvuku.
Yichimbidzika uye Yakasvibira Nyuchi Bhanani Muto (inofanirwa)
(14,5 gramu protein) Kushandisa mbesa yakakonzerwa uye yakagadzirirwa salsa, unogona kuisa iyi muto webhandi pamwe chete panguva iyo inotora kuti inopisa panzvimbo ye stovetop. Kana iwe uine zvose mujeri kana firiji, unongova matanho mashomanana kubva pakakurumidza-puroteni yemiti uye vegan kudya.
Crockpot Vegetable Chili Recipe
(14.2 gramu protein) Unogona kuita sango paunowedzera veggies kune ichi chikwata chechikwata. Funga nezvepilisi tsvuku tsvuku kana tsvuku, karoti yakagadzirwa, chibage, zucchini, uye tomate. Kana munda wako uri kubereka bounty, ungave uchida kuita izvi nekukanda zvikamu kuti ufare mune vhiki dzinouya. Iwe uchafadzwa nekukura kukuru kwevhitamini A uye C.
Yellow Split Pea Dhal
(12,5 gramu maprotheni) Farira zvinonaka zveIndia pamwe nepepipe pea iyi yakapatsanurwa yakasanganiswa ne turmeric, cayenne, kumini, uye cloves.
Vegetarian Chili neMock Meat
(12 gramu protein) Kana uri kuita chirim kune mumwe munhu angangoshaya nyama, iyi recipe inoshandisa Smart Ground inofarira uye inoita zvakafanana nenyama yemombe, asi ine mafuta mashoma uyewo zero cholesterol.