Ungakhathazeki, uma ulahlile izinongo ezijwayelekile ze-spaghetti - okuhlanganisa inyama nobisi - amathuba awekho amancane, kodwa angaphezulu! Phela, imifino nemikhiqizo yesoya isemsebenzini wakho, futhi ukhululekile ukuhlola yonke le ngcebo. Ukushintshela ku-veganism kumane nje kuyilokho "ukukhahlela komlingo" okungavusa kuwe, "i-vegan evamile", uma kungeyena umpheki, khona-ke ngokuqinisekile umuntu osondela ekuphekeni ngenhlansi. Phansi kokujwayelekile, ake sizame!
1. "Inyama" ye-mushroom sauce Amakhowe ekuphekeni ashintsha ngokuphelele inyama futhi agcwalise. Yiqiniso, amakhowe ekuqaleni akhona ku-pizza eminingi yase-Italy kanye ne-pasta zokupheka - lapha thina, abadla imifino, asihambi kude "neqiniso" nhlobo.
Ukuze silungiselele isoso se-mushroom "yenyama", sidinga izithako ezimbalwa, okuyinhloko okuyi-sauce enhle ye-tomato, i-ketchup noma unamathisele utamatisi. Kungcono uma i-organic! Ungathatha futhi isoso eyenziwe ekhaya "" yesisekelo - kulula futhi ukufunda indlela yokwenza. Faka u-1 kg wamakhowe aqotshiwe, ingxenye yesine ka-anyanisi oqotshwe kahle kanye nencezwana yama-clove noma ugarliki ogayiwe kusoso. Fry phezu kokushisa okuphakathi imizuzu eyi-10. Bese wehlisa ukushisa ube phansi bese ubilisa eminye imizuzu emi-5. Ngendlela, ungakwazi ukwengeza izinongo zase-Italy - i-oregano noma i-basil (i-pinch, engasekho).
Le sosi ifaneleka nge-pasta egcwele okusanhlamvu, irayisi elinsundu (“isiShayina”) noodle, i-pasta yokusanhlamvu ehlumile, noma ama-noodle e-quinoa.
Uma une-spiralizer (aka "spiral cutter" - ithuluzi lekhishi lokwenza ama-noodle emifino), khona-ke ungenza ama-noodle okuzenzela - isibonelo, kusuka kupelepele omnandi noma amazambane! Kodwa-ke, ungakwazi ukupheka "i-pasta" yemifino ngaphandle kwe-spiralizer, usebenzisa i-peeler yamazambane noma (nakuba lokhu kungeke kube lula futhi kube lula).
2. I-Sauce "Bolognese" - ku-studio! Ithiphu Yosuku: I-Vegan Bolognese Sauce iyona engeza ukunambitheka okumangalisayo kunoma yisiphi isidlo se-pasta! Kulo sauce, upelepele oshisayo, u-anyanisi kanye negalikhi usetha ithoni - mhlawumbe akuyona inhlanganisela engcono kakhulu yesidlo sakusihlwa sothando, kodwa ngokuqinisekile akuyona inketho yokugcina yesidlo sasemini esimnandi. Ngesosi ye-Bolognese, kokubili i-pasta evamile ne-spaghetti yerayisi ensundu kuhle. Kuhle ukufaka ama-artichokes amasha, iminqumo neminye imifino emisha kule sosi. Ubani owathi i-pasta iyadina futhi ayinambitheki?!
3. Sawubona izaqathi Izaqathe noma i-puree yamathanga ngeke nje yengeze ukunambitheka okusha ku-spaghetti sauce, kodwa futhi izokwandisa okuqukethwe kwe-fiber, amavithamini A no-C, futhi inikeze isidlo ubukhulu obuvame ukudingekile.
Ukudla imifino yezimpande kungenye yezindlela ezingcono kakhulu zokuthola ama-carbohydrate ayinkimbinkimbi! Ngakho-ke, shintsha ngokukhululekile ukudla okungenampilo kanye noshizi ezitsheni ze-pasta ngezithako zemifino ezimnandi: isibonelo, izindandatho ze-carrot, ubhatata (ubhatata) noma ama-beetroot cubes, i-puree yamathanga kanye neminye imifino yezimpande etholakala ngezikhathi ezithile zonyaka.
4. Ukunambitheka okushizi, kodwa akukho shizi!
Ukuze unikeze isoso ukunambitheka "okushizi" ngendlela engavamile, sebenzisa… imvubelo enomsoco - i-vegan engu-100%. Imvubelo yokudla okunomsoco ayiyona "esebenzayo" ngakho-ke akudingeki ukhathazeke ngezinkinga zokugaya ngisho noma unokungabekezelelani imvubelo evamile. Imvubelo enomsoco inothile ngamavithamini B, ikakhulukazi B3, B5, B6, kanye (qaphela!) B12. Ngaphezu kwalokho, imvubelo yokudla okunomsoco ingumthombo ophelele wamaprotheni (nawo wonke ama-amino acid abalulekile), futhi uma unganciphisi isisindo, khona-ke lokhu kuyindlela emangalisayo "yokushaja" i-pasta yakho ngamaprotheni!
Kukhona futhi izinhlobo ezithengwa esitolo noma ezenziwe ekhaya zeParmesan, okuhlanganisa u-100% we-Vegan Almond kanye ne-Brazil Nut Parmesan. Awukaqiniseki ukuthi i-pasta "ejwayelekile" ingaba uju?!
5. Amasoso ashisayo (kanye nobuhlanga!) Uma ungahambisani nokudla okubabayo futhi ungenandaba nokudla kwamaNdiya, kungani ungahlukanisi ipasta yakho enesithukuthezi ngamasoso aseNdiya? Lokhu kusebenza ngokungenasici. Ungathenga i-curry esenziwe ngomumo esitolo, noma, ngesikhathi esincane nomzamo, wenze isoso "yamaNdiya" ngokuphelele ekhaya - usebenzisa ama-flakes noma i-chili powder, noma i-garam masala ne-cumin esenziwe ngomumo - zonke lezi zithako zilula. ithengwe kunoma iyiphi.
Ithiphu Ye-Appetizer: Zama ukwenza isoso yakho ngobisi lukakhukhunathi esikhundleni samanzi. Lokhu kuzonikeza ukuminyana kwesitsha futhi kwenze ukunambitheka kucebe.
Ngokuvamile, i-pasta ayiyona isithukuthezi! Khumbula nje ukuthi ukudla imifino noma i-vegan akuwona umkhawulo wokudla, kodwa kuyizaba zokuvula umcabango wakho futhi udle imifino emisha kanye neminye imikhiqizo enempilo nelungile!