Momwe Mungapangire Seitan Kunyumba

Zamkati

• Kodi Seitan Ndi Chiyani?
• Zambiri za Seitan Nutrition
• Phukusi motsutsana ndi Homemade Seitan
• Njira Yabwino Kwambiri ya Vegan Seitan
• Zosakaniza
• Mayendedwe
• Onaninso za

Zakudya zamasamba ndi zamasamba zikuwoneka kuti sizikupita kulikonse, ndipo sizodabwitsa kuti ndi nyama zingati zomwe zimalowetsedwa m'malo zomwe zimakoma. Mudamvapo zosankha monga tofu ndi tempeh - koma seitan nawonso ndi pamndandanda.

Kodi Seitan Ndi Chiyani?

Kutchulidwa kuti "say-tan," njira ina ya nyama imapangidwa kuchokera ku tirigu, makamaka tirigu gluten (mapuloteni omwe amapezeka tirigu), ndipo mosiyana ndi tofu, ndi njira yabwino ngati muli ndi vuto la soya. Seitan amapangidwa popatula gilateni mu ufa wa tirigu.

Seitan si chachilendo — akhala akugwiritsidwa ntchito pophika ku China ndi ku Japan monga nyama m'malo mwake, koyambirira koyambitsidwa ndi amonke achi Buddha, kwazaka zambiri. Ndiwotchuka kwambiri ndi anthu odyetserako ziweto komanso anthu okonda chidwi chifukwa amatsanzira kapangidwe ka nyama, pafupi kwambiri ndi ng'ombe (popanda nthabwala), ndipo ndi chinsalu chopanda kanthu cha msuzi uliwonse kapena zokometsera zomwe mumasankha kuphika nazo.Pokonzekera bwino, imatha kuyimilira m'malo mwa nyama yankhuku kapena nkhuku. (Zogwirizana: Mitundu 10 Yabwino Kwambiri Yanyama)

Zambiri za Seitan Nutrition

Nkhani yabwino ina: Seitan yadzaza ndi zomanga thupi. Maphikidwe osavuta a seitan omwe ali pansipa ali ndi ma calories opitilira 160, 2 magalamu amafuta, 10 magalamu amafuta, ndi ma gramu 28 a protein. Izi ndizofanana ndi mapuloteni ofanana ndi 4-ounce steak, malinga ndi US Department of Agriculture (USDA). Chifukwa chake, eya seitan ali ndi mapuloteni-ndi ambiri. (Zogwirizana: 10 Zakudya Zam'mapuloteni Apamwamba Zomwe Zimakhala Zosavuta Kupukusa)

Phukusi motsutsana ndi Homemade Seitan

Zoonadi pali zinthu zambiri zopangidwa kale za seitan zomwe mungagule chakudya chamadzulo mwamsanga, koma zinthu zambiri zamalonda za seitan zimakonda kukhala ndi sodium yambiri (ie 417 mg pa magalamu 100 akutumikira, malinga ndi USDA-pafupifupi 18 peresenti ya Zomwe Zalimbikitsidwa. Chilolezo Chatsiku ndi Tsiku). Ndi okwera mtengo chabe (ex: 8 oz ya seitan amawononga $ 4 pomwe 1 lb (16 oz) ya nkhuku ndi $ 5 pa Target) Kupanga seitan kuyambira pachiyambi, komabe, ndikosavuta modabwitsa ndipo kukupulumutsirani ndalama. Ndizowona: Mutha kuphunzira mosavuta momwe mungapangire seitan kunyumba.

Bwanji? Choyamba, chinthu chachikulu chopanga seitan ndikulekanitsa gluten ndi ufa wa tirigu, zomwe nthawi zambiri zimatengera zambiri za kukanda. Mwamwayi, chinthu chotchedwa, "gluten yofunikira ya tirigu" -i.e. Anthony's Organic Vital Wheat Gluten (Buy It, $ 14, amazon.com) -adakonzedwa kale mpaka pomwe kumangotsala guluteni wa tirigu yekha. Mukakhala nazo, ndi njira yosavuta: Mumapanga mtanda, mumaphika mumsuzi, kenako, boom, mumakhala ndi seitan wopanga nokha.

Chosangalatsa ndichakuti mutha kusewera mozungulira ndi Chinsinsi mpaka mutakwaniritsa mawonekedwe anu abwino a seitan. Andrew Earley, mwini wa Mark wa malo odyera a Beastro ku Salt Lake City, Utah anati: "Seitan amakhala pakati pa madzi owaza, owala komanso owala, mpaka wandiweyani komanso owolowa manja." Zosintha "monga kutentha kwa msuzi womwe mumagwiritsa ntchito, kuchuluka komwe mumakanda mtanda, ndi njira zophikira zonse zimasiyana zotsatira za chinthu chomaliza." Kawirikawiri, kukanda mtanda kumathandiza kuchepetsa mawonekedwe a seitan, akufotokoza Earley. Ngati msuzi wanu watentha kwambiri kapena ngati mutaphikira seitan yanu, imakhala yofanana ndi siponji ndipo imasweka mosavuta, akuwonjezera.

Mutha kugwiritsa ntchito msuzi kuti mupereke zonunkhira kuyambira pakulowerera ndale mpaka kulimba komanso molimba mtima. Lembani zomwe mumazikonda kwambiri, kenako gwiritsani ntchito njira yokonzera seitan yopangira zokometsera za BBQ, chimichurri seitan skewers, kapena chilichonse chomwe mungafune chomwe chili ndi mtima wanu lero kapena musunge mufiriji masiku khumi ndi msuzi.

Njira Yabwino Kwambiri ya Vegan Seitan

Zimapanga: 4 servings

Nthawi yonse: 1 ola 30 min

Nthawi Yophika: Mphindi 50

Zosakaniza

Za mtanda:

• 1 chikho chofunika tirigu gilateni

• 1/4 chikho ufa wa chickpea

• 1/4 chikho cha yisiti (kapena m'malo mwa 2 tbsp ufa wa kokonati)

• 1 chikho chipinda madzi otentha

Kwa msuzi:

• Supuni 1 ufa wa adyo

• Supuni 1 ya soya msuzi, kapena njira yowongoka ngati Sauce ya Ocean's Halo Soy-Free Soy (Gulani, $5, instacart.com)

• 4 makapu masamba msuzi (kapena m'malo 4 tsp bouillon ndi 4 chikho madzi)

• Makapu 4 madzi

Mayendedwe

1. Mu mbale yayikulu, sakanizani tirigu wofunikira wa tirigu, ufa wa chickpea, ndi yisiti yathanzi.

2. Pang'onopang'ono onjezerani 1 chikho cha madzi otentha kutentha ndikuyamba kusakaniza zonse pamodzi kuti mupange mtanda. Onetsetsani kuti mukugwira ntchito mwachangu monga gluten wofunikira amayamwa madzi mwachangu.

3. Chotsani mtanda mu mbale ndikukhanda mtanda pamalo oyera kwa mphindi 2-3 mpaka kutambasula.

4. Lolani mtanda ukhale wopuma, wopanda firiji kwa mphindi 2-3.

5. Sungani mtandawo mu chipika (pafupifupi mainchesi 1-2 mainchesi) ndikudula zidutswa zinayi zofanana.

6. Onjezerani zowonjezera msuzi ku mphika waukulu. Bweretsani msuzi ku chithupsa ndikuchepetsa kutentha kuti kuzimirire.

7. Onjezerani zidutswa za seitan kumsuzi ndikuphika osaphimbidwa kwa mphindi 50.

8. Gwirani colander ndipo tsambulani mosamala msuzi wanu. Khalani omasuka kupulumutsa msuzi wanu kuti mubwererenso munjira ina yomwe imafuna msuzi wa masamba. Lolani seitan kuti azizizira asanadye.

Zambiri zamakudya pazakudya zonse: Ma calories 650, 9g mafuta, 40g carbs, 8g fiber, 2g shuga, 113g mapuloteni

Onaninso za