Thabela ho Etsa le ho ja Li-Bowle tse Phahameng-Protheine Bakeng sa Lijalo le Lihlopha
E 'ngoe le e' ngoe ea lipepepe tsa meroho e phahameng ea li-protheine e na le phepo e feletseng ea phepo e nepahetseng, kahoo u tla tseba hore na u fumana liprotheine tse ngata hakae tšebeletsong e 'ngoe le e' ngoe. Li-recipes tsohle li na le vegan le lebese ntle ho lebese, li se na lihlahisoa tsa liphoofolo (ntle le haeba u li phahamisetsa ka tranelate e bolila le chisi, joalokaha li tšoantšetsoa).
Li-direpepe tsena li theoha ka mokhoa o theohang oa liprotheine ka nako ea ho sebeletsa. Bakeng sa liprotheine tse ngata, qala ka holimo ho lenane.
Thabela!
Vegetarian Tofu Chili
(Ligrone tse 28,9 tsa liprotheine) Lioa tsa liphio le tofu li fana ka pola e le 'ngoe ea liprotheine. Kakaretso ena e boetse e akarelletsa li-mushroom le bell pepper, tseo u sa li boneng lipepe tse ngata tsa lero.
Vegetarian Tempeh Chili
(Ligrone tse 24,7 tsa protheine) Sehlahisoa sena se sebelisa linaoa le tempeh, lijo tsa protheine tse entsoeng ka soya e besitsoeng le hangata lijo tse kang harese. E monate haholo ho feta tofu, 'me ha e tšeloa ka har'a eona, e etsa hore ho be bonolo hore nama e nkeloe sebaka. Leha ho le joalo, haeba u batla risepe ea gluten, u tla hloka tempeh ea mahala ea gluten.
Bean e Ntle le Litapole Tse Monate Chili
(21.4 dikgerama tsa protheine) Litapole tse monate le lihoete li bapala le spiciness ea phofo ea phofo ena ea lijo tse hlahisang limela tse ngata tsa protheine. U ka boela ua etsa hore gluten e se ke ea etsoa ka ho khetha meroho ea meroho ea gluten kapa ho e etsa ka metsi ho e-na le hoo. O fumana vithamine A e phatlohileng haholo le vithamines C e mengata le tšepe le lero lena le phetseng hantle la meroho.
Sejo se lohiloeng se se nang mafura se nang le likhahla le lipepa tsa litapole
(21 grams protein) Haeba u ka rata sopho ea vegan e seng e mafura, u se ke ua sheba hape. E entsoe ka lihoete, litapole le celery, mokhoa ona o pholileng oa sopho e entsoeng ka pea hape ke mohloli o motle oa vithamine A le C. Ke rata sopho ea pepa ea split!
Sopho e entsoeng ka limela tse nang le mafura a limela tse ngata
(Ligrama tse 18,7 tsa protheine) Sopho e entsoeng fatše ea lentile e tlaase e sebelisa lero la lemone, thyme le lekhasi la bay ho lahla tatso.
Ke sekotlolo se khotsofatsang ho thabela ho bata.
Tlhahiso e bonolo ea li-Vegetarian TVP Chili
(Protheine ea 18.7 gramme) Lekhasi lena le phahameng la protheine le sesebelisoa le sebelisa li-protein tsa meroho (TVP) ho kenya nama sebakeng sa chili. U ka etsa hore e se ke ea e-ba monokotšoai ka ho fokotsa palo ea pepere ea Cayenne kapa lipere tse khubelu tsa pepere.
Sopho e entsoeng ka potlako e bonolo le e bonolo (e tšoantšetso)
(14.5 grams ea protheine) Ho sebelisa linaoa tse entsoeng ka makotiki le salsa e lokiselitsoeng, u ka beha sopho ena ea linaoa tse ntseng e le nako feela e le hore e chese ho stovetop. Haeba u e-na le bobeli ba li-pantry kapa sehatsetsing, u se u le mehato e seng mekae feela ho tloha ka potlako e kholo ea liprotheine tsa meroho le vegan.
Mokokotlo oa Meroho ea Chili Recipe
(Liprotheine tse 14.2 tsa gramente) U ka ea hlaha ka ho eketsa veggies ho klipi ena ea sekoti. Nahana ka pelepele e khubelu kapa e mosehla, lihoete tse grated, poone, zucchini le tamati. Haeba serapa sa hau se hlahisa chelete e ngata, ho ka 'na ha hlokahala hore u etse sena le ho kenya likarolo tse ling ho thabela libeke tse tlang. U tla thabela ho phatloha ho matla ha vithamine A le C.
Yellow Split Pea Dhal
(Ligrone tsa 12,5 grams) Thabela litlolo tsa India ka mokokotlo ona oa pepa o arohanngoeng ka li-turmeric, cayenne, komine le cloves.
Li-Vegetarian Chili tse nang le Mock Meat
(Ligrama tse 12 tsa protheine) Haeba u etsa peō bakeng sa motho ea ka 'nang a hloloheloa nama, recipe ena e sebelisa Smart Ground e ratang le e sebetsang joaloka likhomo tsa fatše, empa ka mafura a seng makae le ka k'holisorole ea zero.