Ipai Zuva Rako Kuwedzera Nezvikafu-Zvipurotini Zvokudya zvevarimi

Nemhaka yokuti nyama haisi chikamu chezvokudya zvezvirimwa uye vegan, vanhu vazhinji vanodya nenzira iyi vane hanya nekuti havazowani mapuroteni akakwana. Asi hapana chikonzero chokuzvidya mwoyo-zvirimwa uye vegans zvinogona nyore kuwana mapuroteni akakwana muzvokudya zvavo zvisina kudya, uye zvingatove zviri kutoita izvozvi pasina kunyange kuedza.

Nokubatanidza tofu, quinoa, nuts, uye mahairi muzvibereko zvako zvezvinomera kana vegan iwe uchakurumidza kuwedzera mapuroteni mundiro uye kugadzira kudya kwekuzadza. Kubvira pakudya kwekudya kusvika kwamasikati kudya kwemanheru, pane zvakasiyana-siyana zvekuporesa kuchengetedza kudya kunonakidza paunokusiya uchinzwa wakagutsikana.

• 01 ye20

  Maple Cinnamon Chivako Quinoa

  Chikudya chamangwanani ichingwa chikuru chokuwana mapuroteni ezuva-ndiani asingadi kukura mangwanani? Izvi zvinonyaradza zviyo zvinotonhora zvakagadzirwa nemaple uye sinamoni uye yakazara namazambiringa akaoma, izvo zvinogona kukuyeuchidza (kana vana) zveunofarira nguva pfupi oatmeal. Yakagadzirwa ne quinoa pane oats, ino yekudya mangwanani ano inenge inenge 30 muzana mapurotini akawanda kupfuura oatmeal. Inoshandiswa zvikuru yekusiyira quinoa kana quinoa flakes kana uri kukurumidza. Inzwa wakasununguka kuwedzera mahonji kana zvimwe zvibereko kana uchida.

• 02 ye20

  Vegan Tofu Kupikisa NeSpinachi

  Ichi chikafu chekudya chamangwanani, chakafanana nesipinashi omelet, ine kamamija (imwe yezvakanaka zvinorondedzerwa seyakanaka), ichipa chipedzo chisingafungi asi chinonaka. Tomate, garlic, mushroom, uye sipinashi zvinoshandiswa kusvikira tete nyoro, iyo tofu inowedzerwa, uye ipapo zvose zvinokonzerwa nekey soy sauce uye juisi. Uine 10 gramu eprotini mukushumira kwe tofu, ndiro iyi ichokwadi kukupa simba rekusimbisa kutanga zuva rako.

• 03 we20

  Vegetarian Breakfast Casserole

  Kungofanana nokuti haudyi nyama hazvireve kuti haugone kudzokorora chikafu nemafuta esausage. Nokushandisa mishonga yemidziyo inogadzirwa, iwe hauna kungova nekadya chete nemasikirasi emasese inonaka asiwo imwe yakakwirira muprotheni. Ronga kuti utange kamukira usiku huno, kuitira kuti musanganiswa wesausage, mazamu ega , mukaka we soy, sauteed onion, uye soy cheese zvinogona kuzorora uye kuunganidza pamwe chete.

• 04 we20

  Vegan Apple Pancakes

  Hazvisi chete kuti mapapake aya anonaka uye anonaka, asi anewo bonus yakawedzerwa yekuve noutano hwakanaka kudarika zvipfeko zvekare. Mushonga we soy, tofu, uye pecans anowedzera mapuroteni kune recipe apo maapuro anounza chirwere chakanaka che fiber uye vitamini C. Kungosanganisa zvigadzirwa, dururira kune griddle inopisa, uye unakidzwe.

• 05 of 20

  Vegetarian Protein Shake

  Iwe hauzowani chero mapuroteni poda pano asi iwe ucharamba uine protein-kukura-uye iyo inokonzerwa nemhondi mutsvuku yakasanganiswa neanini yepineapple, michero yogurt, strawberries , uchi, ginger, uye nutmeg. Nehairi 'nyoro inofadza haugoni kuona kuti iripo.

• 06 we20

  Vegetarian Tabbouleh Salad neEdamame

  Iyi saladi inotakirwa neprotheni kubva pa bulgar gorosi, edamame, uye chickpeas. Idamamu inowedzera ruvara ruvara uye unhu hwakanaka, uye pesto , juisi, uye parsley inounza kutsva patsva kune iyi Mediterranean mhepo yakafuridzirwa. Yakasvibiswa nemamatata, maruva eiii, uye feta cheese, ndiro iyi yakanaka kutarisa uye kugutsa kudya. Shumira pamwe chete kana mukati me pita pockets.

• 07 we20

  Vegan White Bean Salad

  Inotapira uye yakachena, sara ino uye mishonga yemiriwo ine mavhisi ekiki, eiii, parsley , jisi remuti, newaini tsvuku yewaini, zvichiita kuti zvive zvakanaka kune cookout yechipfuva. Mhando ipi zvayo yemahairi machena achashanda, kana iwe unogona kutora chickpeas kana uchida. Imwe nzira yakasiyana kune yakashambadzirwa nhatu-mbesa!

• 08 we20

  Quinoa Salad NePecans uye Fresh Mint

  Fluffy quinoa uye pecans yakaoma-miviri miviri yemapurotini-mushandi pamwe chete kuumba humwe hutano muhudhi inoyevedza. Iyo minti uye parsley inounza ruvara uye kutsva asi jisi remuti rinowedzera zving. Yakakwana yekudya kwemazuva masikati kunopisa kwezhizha.

• 09 we20

  Vegetarian Black Bean uye Hummus Wrap

  Iwe unowana purogiramu yakawanda yeprotheni mune iyi ine utano uye inonaka inoputira kubva kune yakabikwa tsvuku tsvuku uye kubva kune nyeredzi. Miti yakadai sehowa uye chibage zvinowedzera kuve nekudya kunovaka muviri apo peblano pepper inounza zvishoma zvekunhuwa kune recipe.

• 10 kubva ku20

  Vegan Tempeh "Chicken" Saladi

  Tempeh chigadzirwa che soy chiri kuputika neprotheni pa18 gramu pakushanda. Kana yakabikwa uye inosanganiswa ne vegan mayo, juisi yemononi, anyanisi, celery, parsley itsva, uye curry powder, inova saladi inofanirwa kushumirwa pamabiko evanhukadzi. Isa chikoro pamusoro pemubhedha we lettuce, pahafu ye avocado, kana pakati pekanyoro kaduku.

• 11 kubva ku20

  Bhatani Dema uye Sweet Potato Chili

  Nokuda kwechimiro chechidiki, edza iyi iyi yevhangeri, yevgan, uye ye-gluten. Kutapira kwebhatatata ipiriti inofadza kune pepper cayenne, kumini, uye chipfu. Ikoko tsvina yakawanda inowedzera kubwinya kwakanaka uye mukana wakanaka wemapurotini, zvichiita kuti nyama inogutsa yose inogona kuda.

• 12 pa20

  Vegetarian Lentil Soup

  Izvo nguva dzose zvakanaka kuti uwane recipe yeropu pasi pebhanhire rako. Iyi shanduro ine utano uye inonakidza haisi yezvokudya chete, asiwo yakaderera mumakirori, mafuta, uye haina gluten-isina-yakakwana kumhuri yose! Iroyi yakakwirira mumapuroteni uye inoita soup inonyaradza nechinguva chiduku.

• 13 pa20

  Vegetarian Indian Indian Split Pea Dal

  MuIndia kubika, dal ndiyo kamukira inosanganisira pep spas kana lentils. Iyi soro yakasvibiswa inosanganisira yellow split peas, iyo haisi yepamusoro mune mapuroteni asiwo yakaisvonaka kana yakasanganiswa mumuto. Mazai akaparadzana akabikwa mumvura kana muto pamwe chete ne-turmeric uye cayenne ndokubva avhara neonikisi yakagadzirwa mukumini uye clove, zvichiita kuti nyama ine utano uye yakanakisa.

• 14 pa20

  Vegetarian Mexican Casserole

  Kunyange kana iwe usisi wezvinomera iwe uchada kuedza iyi tortilla pie-style dish. Nyeredzi nyemba uye chezi dzakasvibiswa pakati pemarita uye dzinobikwa kusvikira gooey uye inopisa. Iyo yakagadzirwa nemamatata, maorivhi, avocado, uye mucheki wakasviba, iyi high-protein dish ine mwoyo, inonwisa, uye inegutsikana zvakakwana kune kunyange nyama-vanodya patafura.

• 15 kubva ku20

  Vegan Crockpot Spinach Lasagna

  Kwete iyi chete lasagna yakakura muprotheni, mavitamini, nemaminerari, asi inogadzirawo mu crockpot! The tofu (silken uye yakasimba) inosanganiswa nemukaka we soy uye nguva, kuumba musanganiswa wakafanana ne ricotta cheese uye yai inoshandiswa mumutauro wesaragna. Sipinachi inoputirwa mumusanganiswa we tofu uye yakanyorova nemucheka mutsutso nemafuta mucheki anononoka. Maawa matanhatu kana kupfuura gare gare, vegan lasagna!

• 16 pa20

  Vegan Sweet and Sour Tempeh

  Kana iwe wakafanirwa kurega chiChinese kutora-kubva kubva pakuva vegan, iyi mutsara ndewe iwe! High-proteine ​​tempeh inosangana neinanfle uye bell tsvina muAsia yakafuridzirwa inotapira uye yakasviba sauce yakaitwa soy sauce, pineapple juisi, vhiniga, shuga tsvuku, uye cornstarch. Zvose zvamunoda ndezvimwe mupunga uye seti yezvigunwe.

• 17 pa20

  Black Bean Burgers

  Ita yako burger kugadzirisa nemabhangi aya emhangu akazara nemaprotein. Mbeu yakasvibiswa inosanganiswa neyateedi eiii, nguva, kuputika chingwa chitsva, uye pfufura shoma ndokubva yaumbwa mukati. Izvi zvinogona kunge zvisingabatsiri kana zvikaiswa pane grill (iwe unogona kuisa chidimbu chepombi pasi), saka pan-frying ndiyo yakanaka. Isa paSesame Mbeu yegorosi uye uwedzere zvidimbu zvako zvaunoda.

• 18 pa20

  Zvirimwa Zvinyoro Zviri nyore "Nyama" Chikafu

  Kana iwe une chido chekunyaradza zvokudya, uyu wezvokudya wezvokudya "nyama" chingwa ndeyechokwadi kuti ave mushonga. Nzvimbo yakaoma inowanikwa nenyuchi ndeyopi yaunowana puroteni, uye kana yakasanganiswa neonisi, garlic, bell pepper, seasonings, ketchup, masayadhi akaomeswa, shuga yakasviba, uyewo oatmeal uye nutmeg, inogona kuva yakanakisisa "nyama" chingwa iwe wakamboravira.

• 19 pa20

  Vegan Three-Bean Pasta NeCreamy Spinachi Sauce

  Iyi pasita ndiro inonamatira, inonwisa, uye inotakura proteine ​​punch. Navy uye maharo emafuta pamwe chete nechickpeas simmer pamwe neeiii, garlic, pepper, uye tomato, zvino musanganiswa uyu unosanganiswa nekapeta yakagadzirwa. Zvose zvinokandwa mumuchero we sipinashi yakagadzirwa nemukaka we soy.

• 20 kubva ku20

  Kid-Friendly Vegan Tofu Nuggets

  Vana vako vangave vasingazivi kuti vari kudya tofu-izvi zvinotapira zvinotarisa zvinotarisa uye zvinotapira zvakangofanana nekayi yehuku, uye apo paunopa nechisarudzo chesauces, munhu wose anogona kunyengedzwa. Iwe unogona kupisa kana ovhenji-kubika nuggets idzi zvichienderana nemafungiro ako aunoda kuvaita.