Nā 8 ʻO Burgers Veggie ʻOi Loa no Kāu Meʻa Manuahi-Manu

Anter

• 1-3. ʻO nā mea kanu ʻo Veggie
• 1. ʻO Kauka Praeger Kaleponi ʻO Veggie Burgers
• 2. ʻO Hilary's Adzuki Bean Burger
• 3. ʻO Trader Joe's Quinoa Cowboy Veggie Burger
• 4-5. Nā pākī ʻiʻo hoʻohālike
• 4. ʻO Kauka Praeger's All American Veggie Burger
• 5. Ma ʻō aku o kaʻiʻo ʻo Beyond Burger
• 6. ʻO nā mea kanu Vegan
• 6. Field Roast's FieldBurger
• 7-8. Hana iā ia ma ka home
• 7. ʻO ka burger chickpea vegan Homemade
• 8. ʻO ka burger pīni ʻeleʻele home
• Pehea e koho ai i ka burger kūpono nāu
• Ke laina lalo

Hoʻopili mākou i nā huahana a mākou e manaʻo nei he pono no kā mākou poʻe heluhelu. Inā kūʻai ʻoe ma o nā loulou i kēia ʻaoʻao, loaʻa iā mākou kahi kōmike liʻiliʻi. Eia kā mākou hana.

Inā ʻoe i hāʻawi i kahi manawa i nā mea kanu veggie akā ua kākau ʻoe iā lākou ma ke ʻano he rubbery a hewa hoʻi, e noʻonoʻo hou. Mahalo i ka piʻi ʻana o nā papa mea kanu mea kanu mua, ʻaʻohe mea o ka wā i hala nā pīkeke hockey hā ʻole.

ʻOiai inā ʻaʻole ʻoe he mea ʻai a mea ʻai a mea ʻai paha, ʻo kahi papaʻai mea kanu i mua - ka mea e hoʻonui ana i nā meaʻai mea kanu akā hoʻohui i nā mea liʻiliʻi o ka ʻiʻo - hiki ke hoʻonui i ka nui o ka lawe ʻana o ka fiber, kahi e hoʻohaʻahaʻa ai i ka makaʻu o ka momona a me ke kaupaona.

Hiki i kahi burger veggie nui ke lilo i mea nui, a me ka haki ʻana me ka ʻono, nā mea ʻai, a me nā legume. Hiki ke kuhihewa ʻia kekahi no ka palaʻai pipi.

Inā ʻoe e ʻimi nei i kahi mea ʻai a me nā burger ʻai i hoʻowalewale ʻia, paʻi ʻoe i kahi mea lanakila i kēia papa inoa.

Eia nā 8 o nā burger veggie ʻoi loa e pili ana i kā lākou ʻike pilikino, nā mea hoʻohui, ke ʻano, ka helehelena, a me ka ʻono.

1-3. ʻO nā mea kanu ʻo Veggie

ʻO nā mea kanu Veggie- a me nā legume-based burger ka mea momona a piha ka fiber - a me ka mea maʻalahi hoʻi. Hiki iā ʻoe ke kau iā lākou ma luna o kahi moena greens, sandwich iā lākou i ka bun hamburger, a i ʻole haki iā lākou i loko o kahi pola palaoa.

E hoʻomanaʻo i ka poʻe burger ma lalo nei ʻaʻole e hoʻāʻo e hoʻohālike i kaʻiʻo, no laila, mai manaʻo e loaʻa iā lākou ke ʻano, ʻono, a i ʻole ke kūlike o nā huahana holoholona.

ʻOi aku ka haʻahaʻa o nā mea kanu ʻo Veggie a me nā legume i ka protein ma mua o nā burger ʻai.

ʻO ka lalo o nā burger veggie paʻahau a kūʻai ʻia i ka hale kūʻai i hiki iā lākou ke ahu i ka sodium.

ʻO ka nui o ka lawe ʻana i ka sodium e pili ana i ke koko kiʻekiʻe a me kahi kiʻekiʻe o ka maʻi puʻuwai. Pono ka hapa nui o ka poʻe ma lalo o 2,400 mg (2.4 gram) o ka sodium i kēlā lā i kēia lā - ʻo ia ka like me kahi o 1 teaspoon o ka paʻakai (,,).

ʻO nā mea kanu ʻoihana ʻoi loa ka 440 mg o ka sodium a ʻoi aku paha.

1. ʻO Kauka Praeger Kaleponi ʻO Veggie Burgers

He kū kū kahiko kēia. Hāpai ʻo Kauka Praeger i kahi o nā huahana kanu mea kanu, akā hoʻokau ʻia kēia ma ke ʻano he burger kaulana loa - me ke kumu maikaʻi. Hoʻohui kā kā lākou burger Kaleponi i ka pī, kāloti, broccoli, protein soy, a me ka milo i ka māʻona.

Kākoʻo kēlā me kēia 2.5-auneke (71-gram) patty 16% o ka Daily Value (DV) no ka puluniu, 25% o ka DV no ka wikamina A, a me 5 mau kolamu o nā protein, me 240 mg sodium, a 10% paha o ka DV ( 5).

Kōkua ka fiber i ka olakino digestive tract, ʻoiai ʻo ka wikamina A ka mea nui no ke olakino maka (,).

ʻO ka drawback wale nō hiki i kēia ke kiʻi i kahi mushy liʻiliʻi inā ʻaʻole i kāwili ʻia a ʻeleʻele ʻia i kahi kapuahi ().

Eia naʻe, ʻo Kauka Praeger Kaleponi ʻO Veggie Burgers he waiū ʻole, ʻaʻohe pī, manu ʻole, a me nā kumu-kumu ʻole, e hoʻolilo ana iā lākou i koho maikaʻi no kēlā me kēia mea me kēia mau meaʻai āpau a i ʻole nā ​​manaʻo koʻikoʻi.

Hana maikaʻi lākou i ka wā e hoʻokau ʻia me nā avocados.

Inā ʻaʻole hiki iā ʻoe ke loaʻa iā Kauka Praeger Kaleponi Veggie Burgers ma kāu hale kūʻai kūloko, loaʻa lākou ma ka pūnaewele.

2. ʻO Hilary's Adzuki Bean Burger

Hoʻohui kēia burger i ka millet, nā pīni adzuki, a me ka quinoa. ʻO ka pīni Adzuki kahi pīni ʻulaʻula Kepanī, i kākoʻo ʻia ma aneʻi me ka mea ʻala a me ka ʻuala. Kuhi ʻia ʻo Quinoa he palaoa holoʻokoʻa a hāʻawi aku i nā amino acid amino () ʻeiwa āpau.

Hui pū kēia mau mea āpau me nā pepa pepa a me kahi ʻāʻī nīoi.

Hoʻopili nā 3.2-auneke (91-gram) burger i ka 10% o ka folate, magnesium, a me ka hao DV i 180 mau calorie. Hāʻawi wale ia i kahi nui o ka sodium, ma 270 mg, a i ʻole 11% o ka DV ().

ʻOiai hāʻawi ia he 15% o ka DV no ka puluniu, he 4 wale nō ka protein o ka protein - no laila makemake paha ʻoe e hoʻopili iā ia me kahi kumu protein ʻē aʻe e like me ka tī, ka yogurt, ka tahini, nā legume, a me ka waiū e hoʻopuni iā ​​ia i loko o kahi pāʻina piha. ().

ʻO ka mea hou aku, ʻo nā huahana āpau a Hilary he vegan a manuahi nā 12 mau meaʻai āpau āpau loa.

No ke kūʻai ʻana iā Hilary's Adzuki Bean Burger, e nānā i kāu supermarket kūloko a i ʻole kūʻai aku ma ka pūnaewele.

3. ʻO Trader Joe's Quinoa Cowboy Veggie Burger

Inā ʻoe ma hope o ka ʻaʻa wiwo ʻole, piha i ka ʻono a ka pī, mai nānā i kahi mea aʻe ma mua o ka Quinoa Cowboy burger.

Hoʻohui ia i ka quinoa tricolor, nā pīni ʻeleʻele, a me ke keʻehi o ke kukulu o Southwestern i nā mea like me jalapeño, kulina, a me nā pepelu bele. Hoʻohui ka hua manu keʻokeʻo hua manu i kahi protein.

ʻO kēlā me kēia 3.2-auneke (91-gram) ʻūlū ʻūlū he 5 gram o ke protein, 280 gram o ka sodium, a me 6 gram o ka fiber, ʻo ia ka 25% o ka DV (11).

E hoʻomoʻa i kēia mau mea a e wela i kēia mau mea ma ka pā nonstick ma luna o kāu pahu kapu e kiʻi i kahi waho waho a me ka waena momona.

Hiki iā ʻoe ke kūʻai aku no Trader Joe's Quinoa Cowboy Veggie Burger ma kahi a ma ka pūnaewele paha.

ʻO nā mea kanu Veggie- a me nā legume-based burger ʻaʻole e hoʻāʻo ana e hoʻohālike i ka pipi. Akā, ʻūlū lākou i nā ʻāpana o nā mea ʻai, nā hua piha, nā legume, a me nā kumu protein ʻē aʻe i loko o kahi patty maʻalahi. Loaʻa nā mea ʻoi aku ma lalo o 440 mg o ka sodium ma kēlā me kēia pā.

4-5. Nā pākī ʻiʻo hoʻohālike

Ke makemake nei ʻoe i kahi burger meaty, nui a maikaʻi ʻole nā ​​koho manu ʻole e ʻono e like me ka mea maoli.

Eia nō naʻe, ʻaʻole like ka olakino o nā mea pani hānai āpau. Hiki iā lākou ke mālama i ka nui o ka sodium, ʻo ka nui o ka lawe ʻana e hoʻopili ʻia me ka hoʻonui ʻia o ka maʻi puʻuwai (,,).

Eia kahi mea burger ʻai hoʻopono maikaʻi loa me ka ʻikepiliʻai stellar.

4. ʻO Kauka Praeger's All American Veggie Burger

ʻO ka nui he 28 mau kolamu o nā pūmua protein i loko o kēlā me kēia pā ʻehā ounce (113-gram), i lawe ʻia mai ka protein protein a me kahi hui 4-veggie e komo pū me ka squash butternut a me kaʻuala.

ʻO ka mea hou aku, ʻo kēia mau soy-free, gluten-free, vegan burger i loaʻa ka 0 gram o ka momona momona, a ʻo 30% o ka DV no ka hao (13).

He mea nui ka hao no ka hana ʻana i nā hunaola ʻulaʻula a me ka lawe ʻana o ka oxygen i kou kino. Pono ʻoe i nā mea hou o kēia mineral inā ʻoe e ʻai i kahi papa lāʻau i hoʻokumu ʻia ().

E like me ka ʻono e like me kēia, ʻoi aku ke kiʻekiʻe o kēia mau mea kanu ʻoi loa i ka sodium, me 460 mg o ka sodium i kēlā me kēia pā. E ʻoliʻoli i kēia mau mea e like me ka mea makemake i kahi burger maʻamau, akā e noʻonoʻo e hoʻopaʻa i nā mea ʻono paʻakai e like me nā pickles.

ʻOiai paha e loaʻa ana ʻo Dr. Praeger's All American Veggie Burger i nā supermarkets kokoke iā ʻoe, hiki paha iā ʻoe ke hoʻonohonoho ma ka pūnaewele.

5. Ma ʻō aku o kaʻiʻo ʻo Beyond Burger

E like me ka Impossible Burger, ua loaʻa i ka Beyond Burger kahi ala i loko o kekahi mau kaulahao a me nā hale ʻaina wikiwiki. Hoʻolālā ʻia nā mea ʻelua e hoʻohālikelike i kahi patty pipi lepo charbroiled.

Hoʻopiʻi ia i ka Burger Impossible ʻoi aku ka nui ma nā wahi āpau no kāna ʻikepili momona pono kaulike.

ʻO kahi laʻana, ʻo kēlā me kēia 4-auneke (113-gram) Ma waho o ka Burger patty he 6 gram o ka momona momona, ʻoiai he 80% wīwī wīwī o ka nui like i ʻūlū ʻia ma kahi o 9 gram a me kahi Impossible Burger 8 gram (,, 17).

Eia nō naʻe, he mea kūpono ia e hoʻomaopopo i kēlā me kēia Beyond Burger patty i loaʻa iā 390 mg o ka sodium - ʻoiai e 20 ka nui o ka protein protein.

ʻO ka mea hou aku, ʻo kāna wai beet e hana ai i ka burger "kahe" e hoʻokele i ka home e like me ka hopena o kaʻiʻo. No kaʻono maikaʻi loa, hoʻolei i kēia mau mea i ka pā.

Loaʻa ka Beyond Burger ma nā hale kūʻai kūloko a me ka pūnaewele.

Hoʻonui i ka sophisticated nā huahana meat imitation. ʻO ka All-American Veggie Burger a me ka Beyond Burger kū i waho no kā lākou ʻono, ʻono, a me ka ʻikepili pilikino pono kaulike.

6. ʻO nā mea kanu Vegan

ʻAʻole nā ​​veggie burger a vegan.

Hoʻokele ʻo Vegan veggie burger i ka huamoa a me nā huahana waiū, a me nā huahana by holoholona.

6. Field Roast's FieldBurger

Kū aʻe ʻo FieldBastger vegan ʻo FieldBurger ma ke ʻano he bomb umami, piha me nā shiitake a me nā pūpū porcini.

E ʻike i kēia mau pateta vegan i hana ʻia e ka lima i loko o ka ʻaoʻao ais. Hāʻawi kekahi 3.25-auneke (92-gram) burger iā 8% o ka DV no ka puluniu mahalo i nā mea hana e like me ka balekea, nā keleka, a me nā mea kanu ʻē aʻe ().

He aha hou aʻe, hāʻawi kēlā me kēia lawelawe i 10% o kāu pono hao. Hoʻohui, nā kāloti a me ka paʻi kōmato e hoʻoneʻe i ka vitamona A i ka 15% o ka DV ().

ʻOno kēia ono, ka mea ʻono vegan burger ma ka popo, a pēpē pū ʻia i loko o kahi salakeke a kīʻaha o ka chili paha. E hoʻomanaʻo i pili kekahi mau noiʻi i kāna carrenanenan i hoʻohui ʻia i nā ʻōnaehana digestive (19).

E hōʻoia i kāu hale kūʻai kūloko a kūʻai paha i ka Field Roast's FieldBurger ma ka pūnaewele.

ʻAʻole nā ​​veggie burger a vegan. ʻAʻohe o nā mea kanu Vegan ka waiū, nā hua manu, a me nā huahana byamp holoholona. Ma waena o kēia mau mea, mahalo ʻia ʻo Field Roast's FieldBurgers no kā lākou meaʻai momona, hana lima, a ʻono piha i ka ʻono.

7-8. Hana iā ia ma ka home

Maʻalahi ka hana ʻana i kāu mau mea kanu veggie ponoʻī ma ka home.

ʻO ka maʻamau, pono ʻoe i kahi palaoa i kuke ʻia e like me ka quinoa a i ʻole ka laiki palaunu, kahi mea hoʻopaʻa e like me ka hua manu, ka palaoa, a i ʻole ka ʻai flaxseed, kahi legume i kuke ʻia e like me nā pīni a i ʻole nā ​​piʻopaʻi, a me nā mea ʻala a maloʻo a / a i ʻole.

Hiki iā ʻoe ke hoʻokolohua i ka pelu ʻana i nā mea kanu i kope ʻia, e like me ka onioni fined, kālika ʻōniu, a me nā ʻalalā.

Hoʻohui i kēia mau mea hoʻohui me kahi mīkini meaʻai a mash paha me ka lima, e hana ana iā lākou i kahi palaoa. Inā pili loa kāu palaoa, e hoʻonui i ka ʻai flaxseed a i ʻole ka palaoa - a i ʻole maloʻo loa, e hoʻohui i kahi wai liʻiliʻi a i ʻole ka pala.

Ke hōʻea i kahi kūlike i hiki ke hana, ʻolokaʻa i ka palaoa i mau pōpō a pālahalaha i loko o nā pāʻina pākahi. E kau iā lākou i ka pepa kuki i uhi ʻia i ka pepa a hoʻomoʻa iā lākou a hiki i ka pā a maloʻo ma waho.

7. ʻO ka burger chickpea vegan Homemade

No kēia burger moa, pono ʻoe:

• 1 onioni melemele waena, ihi ʻia
• he kini he 15-auneke (425-gram) o nā moa, ninini ʻia
• 4-6 cloves o kālika, e ʻono ai
• 1/2 teaspoon o kēlā me kēia kumino lepo, paprika, a me ka coriander lepo
• 1.5 teaspoons (3 gram) i kēlā me kēia paʻakai a me ka pepa
• 2-3 punetēpu (13-20 gram) o ka ʻai flaxseed
• 2-3 punetēpu (30-45 ml) o ka aila canola a i ʻole avocado

ʻO ka mea mua, e hoʻomoʻi i ka kumino, coriander, paprika, a me ka pepa i kahi kō. Hoʻomoʻa maloʻo no 1-2 mau minuke, a ʻala.

Dice a kālua i ka ʻaka. Hoʻohui i ka ipu me ka punetune 1 (15 ml) o ka aila. Ke ʻala a translucent, e hoʻohui i ka kālika, nā pīpī, a me ka paʻakai.

Hoʻohui i ka hui ʻana i kahi mīkini mea ʻai a hiki i ka hui ʻana i kāu kūlike i makemake ʻia.

A laila, kau i kahi pepa kuki me ka pepa pepa. Hoʻohui i ka ʻai flaxseed i ka paila a hiki i kou hiki ke hana i ka palaoa i pōpō. Hana i nā pā pālahalaha he 3-4, like ka nui o ka nui āpau. E kau iā lākou i loko o ka pahu hau no 30 mau minuke ma ka pepa kihi i uhi ʻia.

Hoʻomaʻamaʻa i ka ʻaila i loko o ka ipu hao, a laila hoʻohui i nā pākaukau burger a pau i ka aila wela. Huli ma hope o 5-6 mau minuke, a i ʻole ʻeleʻele. E hana hou i kēlā ʻaoʻao.

E lawelawe i nā burger me kahi salakeke a i ʻole nā ​​hamburger buns me kāu mau punahele punahele.

8. ʻO ka burger pīni ʻeleʻele home

Eia kāu mea e pono ai:

• 1 kīʻaha (200 gram) o ka laiki mānoanoa i kuke ʻia
• 1 kīʻaha (125 gram) o nā walnuts
• 1/2 ʻaka onioni melemele, diced
• 1/2 teaspoon o kēlā me kēia paʻakai a me ka pepa
• 1 punetune o kēlā me kēia kumino kumulāʻau, paprika, a me ka pauka chili
• kahi kini he 15-auneke (425-gram) o nā pīni ʻeleʻele, hoʻokahe ʻia a holoi ʻia
• 1/3 kīʻaha (20 gram) o ka palaoa panko
• 4 punetēpu (56 gram) o ka meaʻai BBQ
• 1 hua manu nui, kuikui
• 1-2 punetēpu (15-30 ml) o ka aila canola
• 1/2 punetune o ke kō kō

Hoʻomoʻa i nā walnuts ma kahi kōkō no 5 mau minuke. Hoʻohui i nā meaʻala a hoʻomau i ka toast no 1 mau minuke hou aʻe. Hoʻokaʻawale.

E hoʻomoʻa i ka ʻaka paʻi me ka paʻakai a me ka aila canola a ʻala a translucent. Hoʻokaʻawale.

E hoʻomoʻi i nā walnuts i hoʻalulu ʻia a me ke kō kō i ka mea kāwili a i ʻole ka mea hana meaʻai. Pulse i kahi pāʻina maikaʻi.

I loko o kahi pola hoʻohuihui nui, e kāwili i nā pīni ʻeleʻele me kahi puna. I kēia, e hoʻomoʻi i ka raiki i hoʻomoʻa ʻia, ka hua moa i kuʻi ʻia, nā aniani i hoʻomoʻa ʻia, ka ʻai walnut-spice, ka ʻai BBQ, a me nā palaoa. Hoʻohui a hiki i kahi palaoa hiki ke hana.

Inā maloʻo ka palaoa, e hoʻohui i ka aila canola, nā liʻiliʻi i ka manawa. Inā pulu loa, e hoʻomoʻi i nā palaoa hou.

Hoʻololi i nā pōpō 5-6 a pā i loko o nā pā. Hoʻohui i kahi skillet me kahi ʻāpana lahilahi o ka aila wela a huli i hope o 3-4 mau minuke. Hoʻomaʻa i ka ʻaoʻao ʻē aʻe no kahi minuke 3-4 mau minuke, a ʻeleʻele. E lawelawe a leʻaleʻa.

He mea maʻalahi ka hana ʻana i kāu mau mea kanu veggie ponoʻī ma ka home. Pono ʻoe i ka palaoa, ka palaoa, ka mea hoʻopaʻa, a me nā mea ʻono. Inā makemake ʻoe, e hoʻāʻo me nā mea ʻono a me nā mea kanu ʻūlū.

Pehea e koho ai i ka burger kūpono nāu

Ke kūʻai aku nei no nā mea kanu veggie, makemake ʻoe e noʻonoʻo i kekahi mau mea, e like me ke kumu kūʻai, nā mea hoʻohui, a me ka ʻono.

Inā ʻoe e hoʻololi i ka meaʻai meaʻai a i ʻole ke ʻimi nei i kahi mea ʻono meatier, ʻo ke ala nā burger ʻai pono ke ala. ʻAno like lākou i ka pā o ka pipi, me nā juiciness a me nā protein āpau āu e maʻa ai. Eia nō naʻe, e noʻonoʻo i kekahi o kēia mau pūʻolo nui ka sodium.

Ma ka ʻaoʻao ʻē aʻe, hoʻohanohano nā mea kanu veggie kuʻuna i nā ʻono o kā lākou mea hana mua, ʻo ka pi, adzuki beans, quinoa, black beans, soy protein, a i ʻole nā ​​pī a me nā hua.

Koho i kēia mau mea inā makemake ʻoe i kahi patty earthier a e ʻimi wale nei paha i kahi mea liʻiliʻi ma ka ʻaoʻao haʻahaʻa.

Inā ʻoe e hāhai i ka papa ʻai vegan a i ʻole gluten, e nānā pono i nā lepili kūpono i ka wahī e ʻike ai i kahi burger i kūpono i kāu mau pono.

Eia hou, e nānā i ka papa inoa mea hoʻohui - inā makemake ʻoe i kāu burger i hana ʻia mai nā meaʻai āpau.ʻO nā burger i hana ʻia me ke kiʻekiʻe, e like me nā mea hoʻohālike i kaʻiʻo, loaʻa iā ia nā preservatives a me nā mea hoʻohui ʻē aʻe āu e makemake ai.

Inā makemake ʻoe e hoʻoikaika i ka kaohi ma luna o nā mea i hoʻohana ʻia, ʻoi aku ka maikaʻi o ka hoʻohana ʻana i nā loina ma luna e hana i nā mea kanu veggie homemade.

Ke laina lalo

Hoʻohana maʻamau nā mea kanu ʻo Veggie i nā mea pani i ka ʻiʻo a i ʻole nā ​​mea kanu. Pili paha lākou i ka vegan e pili ana inā loaʻa nā hua, ka waiū, a i ʻole nā ​​huahana by holoholona.

ʻAʻole lākou i lawelawe maikaʻi ʻia ma kahi pōpō me kāu mau mea punahele akā e hana pū i nā hoʻohui i nā salakeke, nā cili, a me nā kīʻaha palaoa.

Ke kūʻai aku, e nānā no nā mea kanu veggie me 440 mg o ka sodium a ʻoi aku paha a me ka papa inoa mea maʻalahi a maʻalahi hoʻi. ʻOkoʻa, hiki iā ʻoe ke hana maʻalahi iā ʻoe iho ma ka home.

E kiola i kēlā mau patety momona ʻole o ka wā i hala. He makahiki gula ia no nā mea kanu veggie.