Ama-Burger ama-8 ahamba phambili weVeggie oHlela iNqubo Yakho Yenyama

-Delile

• 1-3. Ama-burger asekelwe e-Veggie
• 1. UDkt Praeger’s California Veggie Burgers
• 2. IHilary’s Adzuki Bean Burger
• 3. Umthengisi kaJoe Quinoa Cowboy Veggie Burger
• 4-5. Mbumbulu inyama Burger
• 4. UDkt Praeger’s All American Veggie Burger
• 5.Ngaphesheya Kwenyama Beyond Burger
• 6. Ama-burger wemifino
• 6. I-Field Roast's FieldBurger
• 7-8. Kwenze ekhaya
• 7. I-burgan eyenziwe nge-vegan chickpea burger
• 8. IBurger burger emnyama eyenziwe ngokwenza
• Ungayikhetha kanjani i-burger ekufanele
• Okubalulekile

Sifaka imikhiqizo esicabanga ukuthi ilusizo kubafundi bethu. Uma uthenga ngezixhumanisi ezikuleli khasi, singathola ikhomishini encane. Nansi inqubo yethu.

Uma wake wazama ama-veggie burger kodwa wawabhala njenge-rubbery noma i-bland, cabanga futhi. Ngenxa yokwanda kokudla okutshala izitshalo, ama-hockey pucks angenambitheka yinto yesikhathi esedlule.

Noma ungeyena umuntu odla imifino noma i-vegan, ukudla okutshala izitshalo - okugcizelela ukudla kwezitshalo kepha kufaka inyama encane - kungakhuphula ukudla kwakho kwe-fiber jikelele, okwehlisa ubungozi bokukhuluphala nokuzuza kwesisindo (1).

I-veggie burger enhle ingaba namandla, kanye nokuqhuma nge-flavour, imifino, nemidumba. Ezinye zingaphanjaniswa nezinkomo zenyama yenkomo.

Noma ngabe ufuna i-veggie-based noma mbumbulu inyama burger, nakanjani uzoshaya owinile kulolu hlu.

Nawa ama-burger ama-veggie angu-8 amahle kakhulu asuselwa kuphrofayli yabo yokudla okunempilo, izithako, ukuthungwa, ukubukeka nokunambitheka.

1-3. Ama-burger asekelwe e-Veggie

Ama-burger asekelwe e-Veggie- nakwe-legume anomsoco futhi agcwalisa i-fiber - futhi enza izinto ezihlukahlukene. Ungazibeka embhedeni wemifino, uzifake ngesangweji ku-bun ye-hamburger, noma uziqhekezele endishini yokusanhlamvu.

Khumbula ukuthi ama-burger angezansi awazami ukulingisa inyama, ngakho-ke ungalindeli ukuthi babe nokubukeka, ukunambitheka, noma ukungaguquguquki kwemikhiqizo esekwe ezilwaneni.

Ama-burger asekelwe e-Veggie- nakwe-legume ngokuvamile aphansi kunamaprotheni kunama-burger okulingisa inyama.

Okubi ngama-veggie burger afriziwe nathengwa esitolo ukuthi angakwazi ukunqwabelana nge-sodium.

Ukudla ngokweqile kwe-sodium kuhlotshaniswa nomfutho wegazi ophakeme kanye nengozi ephezulu yesifo senhliziyo. Iningi labantu kufanele lithole ngaphansi kuka-2,400 mg (2.4 amagremu) we-sodium ngosuku - lokho kulingana nethisipuni elilodwa likasawoti (,,).

Ama-burger amahle kakhulu anama-440 mg we-sodium noma ngaphansi.

1. UDkt Praeger’s California Veggie Burgers

Lokhu ukuma okudala. UDkt.Praeger uphethe imikhiqizo ehlukahlukene yezitshalo, kodwa lokhu kuthathwa njenge-burger yabo ethandwa kakhulu - ngesizathu esihle. I-burger yabo yaseCalifornia ihlanganisa uphizi, izaqathe, i-broccoli, amaprotheni wesoya, nesipinashi kuze kwaneliseke.

Ipakethe ngalinye lama-2.5-ounce (71-gram) angu-16% we-Daily Value (DV) ye-fiber, ama-25% we-DV ka-vitamin A, nama-5 amagremu wamaprotheni, ane-240 mg sodium, noma i-10% ye-DV ( 5).

I-Fiber isiza ukugcina umgudu wakho wokugaya ukudla uphilile, kanti uvithamini A ubalulekile empilweni yamehlo (,).

Okuwukuphela kwento ebuyayo ukuthi lezi zingathola i-mushy encane uma ingathanjiswanga noma ifakwe nsimbi esitofini ().

Kodwa-ke, uDkt Praeger's California Veggie Burgers awanalo ubisi, awanamantongomane, awanazinhlanzi, futhi awanamithi, okwenza kube ukukhetha okuhle kunoma ngubani onalezi zifo zokungezwani komzimba noma ukuzwela.

Zisebenza kahle ikakhulukazi lapho zigcwele ukwatapheya.

Uma ungeke ukwazi ukuthola i-California Veggie Burgers kaDkt. Praeger esitolo sakho sendawo, ayatholakala ku-inthanethi.

2. IHilary’s Adzuki Bean Burger

Le burger ihlanganisa amabele, ubhontshisi we-adzuki, ne-quinoa. Ubhontshisi we-Adzuki ubhontshisi obomvu obumnandi waseJapan, ogcwaliswe lapha ngezinongo namazambane. I-Quinoa ibhekwa njengokusanhlamvu okuphelele futhi iletha wonke ama-amino acid ayisishiyagalolunye ().

Konke lokhu kuhlangana namanothi ane-peppery kanye nokukhahlela okubabayo.

Njalo i-burger engu-3.2-ounce (91-gram) ipakisha u-10% we-folate, magnesium, ne-iron DV kuma-calories ayi-180. Inika kuphela inani elilinganisiwe le-sodium, ku-270 mg, noma i-11% ye-DV ().

Ngenkathi ihlinzeka nge-15% ye-DV ye-fiber, inama-gramu ayi-4 kuphela wamaprotheni - ngakho-ke ungafuna ukuyihlanganisa nomunye umthombo wamaprotheni afana noshizi, iyogathi, i-tahini, imidumba, noma ubisi ukuyizungeza ibe ukudla okugcwele ().

Ngaphezu kwalokho, yonke imikhiqizo kaHilary iyi-vegan futhi ayinama-allergen okudla ayi-12 avame kakhulu.

Ukuze uthenge i-Adzuki Bean Burger kaHilary, hlola isuphamakethi yangakini noma uthenge ku-inthanethi.

3. Umthengisi kaJoe Quinoa Cowboy Veggie Burger

Uma ulandela ukunambitheka okugqamile, okugcwele ubhontshisi, ungabe usadlula i-Quinoa Cowboy burger.

Ihlanganisa i-tricolor quinoa, ubhontshisi omnyama, nokukhahlela kwe-Southwestern flare ezingxenyeni ezifana ne-jalapeno, ummbila nopelepele. I-powder emhlophe iqanda yengeza amaprotheni athe xaxa.

Wonke amaphesenti ama-3.2-ounce (91-gram) apakisha ama-5 amagremu wamaprotheni, ama-280 amagremu we-sodium, no-6 amagremu we-fiber, okuyi-25% ye-DV (11).

Gcoba lokhu noma ushise lokhu epanini elinganqamuki esitofini sakho ukuze uthole isikhungo esingaphandle nesikhilimu.

Ungathenga iTrader Joe's Quinoa Cowboy Veggie Burger endaweni yangakini noma ku-inthanethi.

Ama-burger asekelwe e-Veggie- nakwe-legume ngokuvamile awazami ukulingisa inyama yenkomo. Esikhundleni salokho, bapakisha iziqu zemifino, okusanhlamvu okuphelele, okusanhlamvu, neminye imithombo yamaprotheni endaweni elula. Abangcono banesilinganiso esingaphansi kuka-440 mg se-sodium patty ngayinye.

4-5. Mbumbulu inyama Burger

Uma ufisa i-burger enenyama, kunezinketho eziningi ezivelele ezingenayo inyama ezinambitheka njengeyona nto yangempela.

Noma kunjalo, akubona bonke abantu abangena esikhundleni senyama abaphilile ngokulinganayo. Bangabamba i-sodium eningi, ukudla ngokweqile okuxhumene nengozi eyengeziwe yesifo senhliziyo (,,).

Nawa ama-burger wenyama yokulingisa anephrofayili yokudla okunempilo.

4. UDkt Praeger’s All American Veggie Burger

I-whopping 28 gram yamaphrotheni amaphakethe ku-4-ounce eyodwa (113-gram) patties ngayinye, etholwe ku-pea protein kanye ne-4-veggie mix efaka isikwashi se-butternut namazambane obhatata.

Ngaphezu kwalokho, lawa ma-burger angenasoya, angenayo i-gluten, aqukethe ama-gramu ayi-0 amafutha agcwele, kanye no-30% we-DV yensimbi (13).

I-iron ibalulekile ekukhiqizeni amangqamuzana abomvu egazi nokuthuthwa komoya-mpilo emzimbeni wakho. Udinga okuningi kwaleli mineral uma udla ukudla okutshalwe ezitshalweni ().

Ngendlela amnandi ngayo, lawa ma-burger e-veggie aphezulu kakhulu nge-sodium, ene-460 mg ye-sodium patty ngayinye. Jabulela lokhu njengoba uthanda ibhega ejwayelekile, kepha cabanga ukubamba ama-condiments anosawoti njengama-pickle.

Yize i-All American Veggie Burger kaDkt Praeger ingahle itholakale ezitolo ezinkulu eziseduze nawe, ungakwazi futhi ukuyi-oda ku-inthanethi.

5.Ngaphesheya Kwenyama Beyond Burger

Njenge-Impossible Burger, iBeyond Burger isithole indlela eya kokunye okudla okusheshayo nezindawo zokudlela. Zombili zenzelwe ukulingisa umgodi wenkomo wenkomo owonakele.

Ishaya iBurger engenakwenzeka yonke indawo ngephrofayili yayo yokudla okunempilo.

Isibonelo, i-4-ounce (113-gram) ngayinye Ngaphesheya kweBurger patty inamafutha ayi-6 agcwele, kuyilapho i-80% yenkomo yenkomo yesisindo esifanayo iphakethe cishe i-9 gramu ne-Impossible Burger 8 gram (,, 17).

Kodwa-ke, kubalulekile ukuthi wazi ukuthi i-Beyond Burger patty ngayinye iqukethe i-390 mg ye-sodium - yize inama-gramu angama-20 wamaprotheni asuselwa kupea.

Ngaphezu kwalokho, ijusi layo le-beet lenza i-burger "yophe" ukuhambisa ekhaya umphumela ofana nenyama. Ukuze uthole ukunambitheka okuhle, phonsa lokhu ku-grill.

IBeyond Burger iyatholakala ezitolo zendawo naku-inthanethi.

Imikhiqizo yenyama mbumbulu iya ngokuya iba yinkimbinkimbi. I-All-American Veggie Burger ne-Beyond Burger ivelela ukunambitheka kwabo, ukunambitheka, kanye nephrofayili yabo yokudla okunempilo.

6. Ama-burger wemifino

Akuwona wonke ama-veggie burger angama-vegan.

Ama-vegan veggie burger aqeda amaqanda nemikhiqizo yobisi, kanye nanoma yimiphi imikhiqizo yezilwane.

6. I-Field Roast's FieldBurger

I-vegan ye-Field Roast’s i-FieldBurger ivelele njengebhomu le-umami, eligcwele amakhowe ama-shiitake nama-porcini.

Thola lezi patties ezenziwe nge-vegan ku-aisle yefriji. I-burger eyodwa engu-3.25-ounce (92-gram) ihambisa i-8% ye-DV ye-fiber ngenxa yezithako ezifana nebhali, isilimo esidliwayo esinamagatsha anamanzi, neminye imifino ().

Ngaphezu, ukukhonza ngakunye kunikeza i-10% yezidingo zakho zensimbi. Futhi, izaqathe notamatisi zinamathisela phezulu uvithamini A wokuqukethwe ufinyelela ku-15% we-DV ().

Le burger ye-vegan eyindilinga kahle, enambitheka kamnandi kwi-bun, futhi yagingqika isaladi noma isitsha sikachili. Khumbula ukuthi olunye ucwaningo luxhumanise isithako salo i-carrageenan nezimpawu zokugaya ukudla (19).

Hlola isitolo sakho sangakini noma uthenge i-Field Roast’s FieldBurger online.

Akuwona wonke ama-veggie burger angama-vegan. Izinhlobo ze-Vegan azinalo ubisi, amaqanda, kanye nemikhiqizo yezilwane. Phakathi kwalezi, i-Field Roast's FieldBurger iyancomeka ngezimbotshana zazo ezinomsoco omningi, ezenziwe ngesandla, nezigcwele ukunambitheka.

7-8. Kwenze ekhaya

Ukwenza ama-veggie burger akho ekhaya kulula.

Ngokuvamile, udinga okusanhlamvu okuphekwe njenge-quinoa noma irayisi elinsundu, isibopho esifana neqanda, ufulawa, noma isidlo sefilakisi, imidumba ephekiwe njengobhontshisi noma ama-chickpeas, nezinongo ezomile kanye / noma ezintsha.

Ungazama ukugoqa imifino esikiwe, efana no-anyanisi osikiwe kahle, ugarlic osikiwe, noma amakhowe.

Hlanganisa lezi zithako ngeprosesa yokudla noma umashi ngesandla, uzisebenzise zibe yinhlama. Uma inhlama yakho inamathela kakhulu, engeza ukudla okunefilakisi noma ufulawa - noma uma yomile kakhulu, engeza inani elincane lamanzi noma umhluzi.

Uma usufinyelele ukuvumelana okusebenzayo, gingqa inhlama ibe ngamabhola bese uyicabalela kuma-patties ngamanye. Zibeke eshidini lekhukhi elihonjiswe ngesikhumba bese uzibhaka kuze kube crispy bese zomile ngaphandle.

7. I-burgan eyenziwe nge-vegan chickpea burger

Kule burger ye-chickpea, udinga:

• 1 anyanisi ophuzi ophakathi, ohlutshiwe
• ikani elingu-15-ounce (425-gram) lama-chickpeas, likhishwe
• 4-6 clove kagalikhi, ukunambitha
• 1/2 isipuni ikhumini ngalinye lomhlabathi, i-paprika, ne-coriander yomhlabathi
• 1.5 amathisipuni (3 amagremu) usawoti kanye nopelepele ngamunye
• Izipuni eziyi-2-3 (13-20 amagremu) zesidlo sefilakisi
• Izipuni eziyi-2-3 (30-45 ml) ka-canola noma uwoyela we-avocado

Okokuqala, engeza ikhumini, i-coriander, i-paprika nopelepele epanini elikhulu. I-toast eyomile imizuzu engu-1-2, kuze kube nephunga elimnandi.

Dice bese ususa u-anyanisi. Faka epanini ngesipuni esingu-1 (15 ml) samafutha. Uma usuphunga futhi uguquguquka, engeza u-garlic, ama-chickpeas, nosawoti.

Faka ingxube kuphrosesa yokudla uze uhlanganiswe nokuvumelana okufunayo.

Okulandelayo, faka ishidi lekhukhi ngephepha lesikhumba. Engeza isidlo sefilakisi ku-batter uze ukwazi ukufaka inhlama ibe ibhola. Yakha amadiski ayizicaba angama-3-4, wonke alingana ngokulingana. Beka efrijini imizuzu engama-30 kushidi lekhukhi eligcwele.

Shisisa uwoyela epanini, bese ufaka wonke ama-burger patties emafutheni ashisayo. Jika ngemuva kwemizuzu emi-5-6, noma uma uswenziwe onsundu. Phinda ngakolunye uhlangothi.

Khonza ama-burger ngesaladi noma ngamabhanisi we-hamburger ngezinsimbi zakho ozithandayo.

8. IBurger burger emnyama eyenziwe ngokwenza

Nakhu okudingayo:

• 1 inkomishi (200 amagremu) erayisi eliphekiwe elinsundu
• 1 inkomishi (125 amagremu) ama-walnuts
• 1/2 anyanisi ophuzi ophakathi, oqoshiwe
• 1/2 isipuni ngosawoti kanye nopelepele ngamunye
• Isipuni esingu-1 ngasinye se-cumin yomhlabathi, i-paprika ne-chili powder
• ithini lama-15-ounce (425-gram) likabhontshisi omnyama, likhishwe futhi ligezwe
• 1/3 indebe (amagremu angama-20) ama-panko breadcrumbs
• 4 wezipuni (56 amagremu) we-BBQ sauce
• 1 iqanda elikhulu, elishayiwe
• Izipuni eziyi-1-2 (15-30 ml) zamafutha we-canola
• Isipuni esingu-1/2 sikashukela onsundu

Gcoba ama-walnuts ku-skillet imizuzu emihlanu. Faka izinongo bese uqhubeka nokugcotshwa ngomzuzu owodwa ongeziwe. Beka eceleni.

Songa u-anyanisi oqoshiwe ngosawoti kanye namafutha we-canola kuze kube yiphunga futhi kuguquke. Beka eceleni.

Faka ama-walnuts apholile noshukela onsundu ku-blender noma iprosesa yokudla. Shayela ekudleni okuhle.

Esikhathini esikhulu sokuxuba, phaka ubhontshisi omnyama ngemfoloko. Kulokhu, engeza irayisi eliphekiwe, iqanda elishayiwe, u-anyanisi osikiwe, isidlo se-walnut-spice, isoso se-BBQ, nama-breadcrumbs. Hlanganisa kuze kube yinhlama esebenzayo.

Uma inhlama izwa yomile kakhulu, engeza uwoyela we-canola, amanani amancane ngasikhathi. Uma imanzi kakhulu, engeza imvuthuluka yesinkwa.

Shintsha ube ngamabhola ayisi-5-6 bese uyicabalele ube amadiski. Ngeza ku-skillet ngongqimba omncane kawoyela oshisayo bese uwafaka ngemuva kwemizuzu engu-3-4. Pheka olunye uhlangothi eminye imizuzu engu-3-4, kuze kube nsundu. Khonza futhi ujabulele.

Kulula impela ukuzenzela ama-veggie burger wakho ekhaya. Imvamisa udinga okusanhlamvu, i-legume, i-binder, ne-seasonings. Uma ufisa, zama ukunambitheka nemifino egayiwe.

Ungayikhetha kanjani i-burger ekufanele

Lapho uthenga ama-veggie burger, uzofuna ukubheka izinto eziningana, ezifana nenani lentengo, izithako, nokunambitha.

Uma ushintshela ekudleni imifino kuphela noma ubhekela ukunambitheka okunomsoco, ama-burger wenyama mbumbulu ayindlela yokuhamba. Zinambitheka ngokufana ngokuphawulekayo nezidumbu zenyama yenkomo, ngawo wonke ama-juiciness namaprotheni owujwayele. Noma kunjalo, khumbula ukuthi ezinye zazo ziphethe i-sodium eningi.

Ngakolunye uhlangothi, ama-veggie burger endabuko ahlonipha ukunambitheka kwezithako zawo eziyinhloko, okungaba uphizi, ubhontshisi we-adzuki, i-quinoa, ubhontshisi omnyama, amaprotheni wesoya, noma amanye ubhontshisi nezinhlamvu.

Khetha lokhu uma ukhetha i-patrier patty noma umane ufuna okuthile okuncane ohlangothini olushibhile.

Uma ulandela i-vegan noma i-gluten-free diet, qiniseka ukuthi ubheka amalebula afanelekile kuphakethe ukukhomba i-burger evumelana nezidingo zakho.

Ngaphezu kwalokho, hlola uhlu lwezithako - ikakhulukazi uma ukhetha i-burger yakho eyenziwe ngokudla okuphelele. Ama-burger acutshungulwe kakhulu, ikakhulukazi inyama elingisa, angahle abe nezinto zokuvikela nezinye izithasiselo ongakhetha ukuzigwema.

Uma ufuna ukulawula ngokuqinile izithako ezisetshenzisiwe, ungcono uma usebenzisa izindlela zokupheka ezingenhla ukwenza ama-veggie burger enziwe ekhaya.

Okubalulekile

Ama-burger e-veggie asebenzisa izinto ezithatha indawo yenyama noma asuselwe i-veggie- noma i-legume. Zingaba yi-vegan ngokuya ngokuthi ziqukethe amaqanda, ubisi, noma umkhiqizo wezilwane.

Akusetshenzelwa okuhle nje kuphela ku-bun ngokulungiswa kwakho okuthandayo kepha futhi kwenza okungeziwe okuhlukahlukene kumasaladi, ama-chilis, nezitsha zokusanhlamvu.

Lapho uthenga, bheka ama-veggie burger ane-440 mg ye-sodium noma engaphansi nohlu olulula, oluqondakalayo lwezithako. Ngaphandle kwalokho, ungazenzela kalula ekhaya.

Phonsa lezo patties ezingenambitheka zeminyaka edlule eceleni. Yinkathi yegolide yama-burger we-veggie.