Ungayenza Kanjani iSeitan Ekhaya

-Delile

• Uyini uSeitan, Ngqo?
• Amaqiniso weSeitan Nutrition
• Okuhlanganisiwe kuqhathaniswa ne-Homemade Seitan
• Iresiphi ehamba phambili yeVegan Seitan
• Izithako
• Izikhombisi-ndlela
• Buyekeza kwe-

Ukudla okunemifino kanye nezitshalo akubonakali kuyiwa ndawo, futhi lokho akumangazi uma unikezwa ukuthi zingaki izisusa zenyama ezitholakalayo empeleni ezinambitheka kamnandi. Akungabazeki ukuthi uzwile ngezinketho ezifana ne-tofu ne-tempeh — kepha i-seitan nayo ingeyohlu.

Uyini uSeitan, Ngqo?

Ebizwa ngokuthi "say-tan," enye inyama yenziwe ngokolweni, ikakhulukazi i-wheat gluten (iphrotheni etholakala ukolweni), futhi ngokungafani ne-tofu, kuyindlela enhle uma u-allergic ku-soy. I-Seitan yenziwa ngokuhlukanisa i-gluten kufulawa kakolweni.

USeitan akayena omusha — ubesetshenziswa ekuphekeni kwamaShayina namaJapane esikhundleni senyama, ekuqaleni esakhiwa izindela ezingamaBuddha, amakhulu eminyaka. Idume ngama-vegans kanye nabantu abathanda i-veg-curious ngoba ilingisa ukuthungwa kwenyama, eduze kakhulu nenyama yenkomo (ayikho ihlaya), futhi iyiseyili engenalutho yanoma iyiphi i-sauce noma isinongo onquma ukusipheka ngaso.Ngokulungiselela okulungile, ingangena esikhundleni se-steak noma inkukhu. (Okuhlobene: Imikhiqizo Yezinyama Eziyishumi Ehle kakhulu)

Amaqiniso weSeitan Nutrition

Izindaba ezimnandi ngokwengeziwe: USeitan ugcwele amaprotheni. Ukunikezwa kweresiphi elula ye-seitan ngezansi kuqukethe ama-calories angaphezudlwana kuka-160, amagremu angu-2 wamafutha, amagremu angu-10 ama-carbohydrates, kanye namagremu angu-28 amaprotheni. Lokhu cishe inani elifanayo lamaprotheni njenge-4-ounce steak, ngokusho koMnyango Wezolimo wase-US (USDA). Ngakho-ke, yebo seitan unamaprotheni — futhi amaningi. (Okuhlobene: Ukudla Okususelwa Ezitshalweni Ezi-10 Ezinamaprotheni Aphezulu Okulula Ukuwugaya)

Okuhlanganisiwe kuqhathaniswa ne-Homemade Seitan

Impela kunemikhiqizo eminingi eyenziwe ngoseitan ongayithenga ngesidlo esisheshayo, kepha imikhiqizo eminingi ye-seitan ivame ukuba ne-sodium eningi (okungukuthi u-417 mg nge-100-gram ngayinye, ngokusho kwe-USDA — cishe amaphesenti ayi-18 Okunconyiwe Isibonelelo Sansuku Zonke). Futhi kubiza nje (isb: 8 oz we-seitan kubiza u-$4 kuyilapho i-1 lb (16 oz) yenkukhu ingu-$5 kokuthi Target) Ukwenza i-seitan kusukela ekuqaleni, nokho, kulula ngokumangalisayo futhi kuzokongela imali. Uqinisile: Ungafunda kalula ukuthi ungayenza kanjani i-seitan ekhaya.

Kanjani? Okokuqala, isinyathelo esikhulu sokwenza i-seitan ukwahlukanisa i-gluten kufulawa kakolweni, okuvame ukuthatha i- okuningi lokuxova. Ngenhlanhla, umkhiqizo obizwa ngokuthi, "i-vatal wheat gluten" -okungukuthi. I-Organic Vital Wheel Gluten ka-Anthony (Buy It, $ 14, amazon.com) -isivele icutshunguliwe yafinyelela ezingeni lapho kusale khona i-gluten kakolweni kuphela ngemuva. Uma usunakho lokho, inqubo elula impela: Wenza inhlama, uyipheke ngomhluzi, bese-ke, une-seitan eyenziwe ngokwenza.

Into oyisebenzisayo ukuthi ungadlala ngokuzungeza iresiphi uze uzuze ukuthungwa kwakho okuhle kwe-seitan. "I-Seitan isukela enamanzi, ilula, futhi iluhlaza, iya kuminyene futhi inenhliziyo enhle," kusho u-Andrew Earley, ongumnikazi weMark yokudlela yaseBeastro eSalt Lake City, e-Utah. Okuguqukayo "njengokushisa komhluzi owusebenzisayo, inani oxova ngalo inhlama, nezindlela zokupheka konke kuyahlukahluka ngemiphumela yomkhiqizo wokugcina." Ngokuvamile, ukuxova inhlama kusiza ekunciphiseni ukuthungwa kwenjoloba kwe-seitan, kuchaza u-Earley. Uma umhluzi wakho ushisa kakhulu noma uma upheka i-seitan yakho ngokweqile, izoba nokuvumelana okucishe kube isipontshi futhi izowa kalula, uyanezela.

Ungasebenzisa umhluzi ukuze unikeze ama-flavour kusukela kokungathathi hlangothi kuya kokuqinile nokugqamile. Beka phansi okuthandayo, bese usebenzisa le iresiphi eyenziwe ngokwenza i-BBQ seitan, i-chimichurri seitan skewers, noma noma yisiphi isidlo esine-seitan esithandwa yinhliziyo yakho namuhla noma siyigcine esiqandisini izinsuku eziyi-10 nomhluzi.

Iresiphi ehamba phambili yeVegan Seitan

Kwenza: ama-servings ama-4

Isikhathi esiphelele: ihora eli-1 imizuzu engama-30

Isikhathi Sokupheka: imizuzu engu-50

Izithako

Okwenhlama:

• 1 inkomishi ebalulekile ukolweni gluten

• 1/4 indebe ufulawa we-chickpea

• 1/4 inkomishi imvubelo yokudla okunomsoco (noma esikhundleni se-2 tbsp kafulawa kakhukhunathi)

• 1 inkomishi yekamelo lokushisa lamanzi

Okomhluzi:

• 1 isipuni sikagalikhi powder

• 1 isipuni soy sauce, noma inketho elungele ukungezwani komzimba efana ne-Ocean's Halo Soy-Free Soy Sauce (Yithenge, $5, instacart.com)

• 4 izinkomishi umhluzi wemifino (noma esikhundleni 4 tsp bouillon namanzi 4 inkomishi)

• 4 izinkomishi amanzi

Izikhombisi-ndlela

1. Esikhathini esikhulu, hlanganisa ndawonye ukolweni we-gluten obalulekile, ufulawa we-chickpea, nemvubelo yokudla okunempilo.

2. Faka kancane inkomishi engu-1 yamanzi okushisa kwegumbi bese uqala ukuhlanganisa yonke into ukuze wenze inhlama. Qiniseka ukuthi usebenza ngokushesha njengoba i-wheat gluten ebalulekile imunca amanzi ngokushesha.

3. Thatha inhlama esitsheni bese uxova inhlama endaweni ehlanzekile imizuzu engu-2-3 kuze kube yilapho welula.

4. Vumela inhlama iphumule, ingafakwa esiqandisini imizuzu engu-2-3.

5. Roll inhlama ibe yilogi (cishe amasentimitha angu-1-2 ubukhulu) futhi uthathe izingcezu ezine ezilinganayo.

6. Faka izithako zomhluzi ebhodweni elikhulu. Letha umhluzi kumathumba aqhubayo bese unciphisa ukushisa kube isimeme.

7. Faka izingcezu ze-seitan kumhluzi bese upheka ungambulile imizuzu engama-50.

8. Thatha i-colander bese ukhipha ngokucophelela i-seitan emhluzweni wakho. Zizwe ukhululekile ukulondoloza umhluzi wakho ukuze uphinde usebenzise enye iresiphi ebiza umhluzi wemifino. Vumela i-seitan ukuthi ipholile ngaphambi kokudla.

Imininingwane yokudla okunomsoco ngayo yonke iresiphi: Ama-calories ayi-650, amafutha ayi-9g, ama-carb angama-40g, i-fiber engu-8g, ushukela ongu-2g, amaprotheni ayi-113g

Buyekeza kwe-