Pehea e hana ai iā Seitan ma ka home

Anter

• He aha ʻo Seitan?
• Seitan Nutrition Facts
• Pūʻulu vs. Homemade Seitan
• ʻO ka meaʻai maikaʻi Vegan Seitan
• Nā mea hoʻohui
• Nā kuhikuhi
• Nānā no

ʻAʻole hele i kahi wahi nā mea ʻai Vegan a me nā mea kanu mea kanu, a he mea kupanaha ka hāʻawi ʻia ʻana i ka nui o nā mea i loaʻa i kaʻiʻo i ʻono maoli. Ua lohe paha ʻoe i nā koho e like me ka tofu a me ka tempeh—akā aia nō ka seitan ma ka papa inoa.

He aha ʻo Seitan?

Ua ʻōlelo ʻia ʻo "say-tan," ka mea ʻokoʻa kahi e hana ʻia mai ka palaoa, kikoʻī ʻia ka gluten palaoa (ka protein i loaʻa i ka palaoa), a like ʻole me ka tofu, he koho maikaʻi loa inā ʻaʻa ʻoe i ka soy. Hana ʻia ʻo Seitan e ka hoʻokaʻawale ʻana i ka gluten i ka palaoa palaoa.

ʻAʻole he mea hou ʻo Seitan—ua hoʻohana ʻia ia i ka kuke ʻana i ka ʻai Kina a me Kepanī ma ke ʻano he ʻiʻo pani, i hana mua ʻia e nā mōneka Buddhist, no nā kenekulia. Makemake ʻia ia me nā vegans a me nā poʻe veg-hoihoi no ka mea mimic ia i ke ʻano o ka ʻiʻo, ʻoi loa ka pipi (ʻaʻohe mea hoʻomākeʻaka), a he kāwele hakahaka ia no kēlā me kēia mea ʻono a kope hoʻi āu e hoʻoholo ai e kuke me ia.Me ka hoʻomākaukau kūpono, hiki ke kū i kahi pani no ka steak a moa paha. (Pili: Ke 10 huahana huahana ʻai maikaʻi loa)

Seitan Nutrition Facts

Nā nūhou hou aku: piha ʻo Seitan i ka protein. ʻO kahi lawelawe o ka papahele seitan maʻalahi ma lalo nei ma kahi o 160 mau calorie, 2 mau momona o ka momona, 10 mau ʻākoʻako, a me 28 mau mū o ka protein. E pili ana ia i ka nui o nā protein e like me ka steak 4-auneke, e like me ka US Department of Agriculture (USDA). No laila, he protein ko seitan—a he nui. (E pili ana: 10 mau meaʻai i hoʻokumu ʻia i nā meaʻai kiʻekiʻe-protein e maʻalahi ke hoʻoheheʻe)

Pūʻulu vs. Homemade Seitan

ʻOiai he nui nā huahana seitan i hana mua ʻia e hiki ai iā ʻoe ke kūʻai no kahi pāʻina wikiwiki, akā nui nā huahana seitan ʻoihana e kiʻekiʻe i ka sodium (ie 417 mg no 100-gram lawelawe, e like me ka USDA-ma kahi o 18 pākēneka o ka Recommended Hāʻawi i kēlā me kēia lā). A he kumu kūʻai wale nō (e like me: 8 oz o ka seitan e kūʻai i $4 aʻo 1 lb (16 oz) o ka moa he $5 ma Target) ʻO ka hana ʻana i ka seitan mai ka wā ʻōpala, akā naʻe, he mea maʻalahi loa ia a e mālama i ke kālā. Pololei kēlā: hiki iā ʻoe ke aʻo maʻalahi i ka hana ʻana i seitan ma ka home.

Pehea? ʻO ka mea mua, kahi ʻanuʻu nui i ka hana ʻana i seitan e hoʻokaʻawale ana i ka gluten mai ka palaoa palaoa, a lawe mau ia ka hailona o ka palaoa ʻana. Laki, he huahana i kapa ʻia, "vital wheat gluten"—i.e. Anthony's Organic Vital Wheat Gluten (Buy It, $ 14, amazon.com) - ua hana mua ʻia a hiki i kahi i waiho wale ʻia ai ka gluten palaoa. Ke loaʻa ʻoe i kēlā, he hana maʻalahi ia: Hana ʻoe i kahi palaoa, kuke iā ia i ka pala, a laila, hoʻā, aia iā ʻoe kahi seitan homemade.

ʻO kahi perk hiki iā ʻoe ke pāʻani a puni me ka meaʻai a hiki i kou hoʻokō ʻana i kāu ʻano seitan maikaʻi. "Mahele ʻo Seitan mai ka momona, māmā, a me ka momona, a hiki i ka paʻa a me ka puʻuwai," wahi a Andrew Earley, nona ka hale ʻaina ʻo Mark o ka Beastro ma Salt Lake City, Utah. ʻO nā lauwili "e like me ka mahana o ka broth āu e hoʻohana ai, ka nui āu e kāwili ai i ka palaoa, a me nā ʻano o ke kuke ʻana i nā mea āpau i nā hopena o ka huahana hope loa." Ma ka laulā, ʻo ka palaʻai ʻana i ka palaoa ka mea e hōʻemi ai i ke ʻano rubbery o ka seitan, e wehewehe ai ʻo Earley. Inā wela loa kāu broth a i ʻole ʻoe e hoʻomoʻa loa i kāu seitan, e aneane like ka spongey kūlike a hāʻule maʻalahi, hoʻohui ʻo ia.

Hiki iā ʻoe ke hoʻohana i ka broth no ka hāʻawi ʻana i nā mea ʻono mai ke kū ʻole i ka ikaika a wiwo ʻole. E kīloi i kāu punahele, a laila e hoʻohana i kēia papa hana seitan homemade e hana i nā seitan BBQ shredded, nā chimichurri seitan skewers, a i ʻole nā ​​mea kīʻaha seitan e makemake ai kou puʻuwai i kēia lā a mālama iā ia e hoʻomaʻalili a 10 mau lā me ka kai.

ʻO ka meaʻai maikaʻi Vegan Seitan

Hana: 4 lawelawe

Ka manawa holoʻokoʻa: 1 hola 30 mau min

Ka manawa kuke: 50 minuke

Nā mea hoʻohui

No ka palaoa:

• 1 kīʻaha gluten palaoa koʻikoʻi

• 1/4 kīʻaha palaoa moa

• 1/4 kīʻaha hānai hānai (a i ʻole pani i 2 tbsp o ka palaoa niu)

• 1 kīʻaha wai wela lumi

No ka broth:

• 1 he punipuni kālika kālika

• 1 punetēpē soy sauce, a i ʻole kahi koho ʻoluʻolu e like me ko Ocean's Halo Soy-Free Soy Sauce (Kūʻai, $ 5, instacart.com)

• 4 mau kīʻaha mea kanu (a i ʻole pani 4 bouillon tsp a me 4 wai kīʻaha)

• 4 kīʻaha wai

Nā kuhikuhi

1. I loko o kahi kīʻaha nui, e hui pū i ka palaoa gluten koʻikoʻi, ka palaoa chickpea, a me ka hū meaʻai.

2. E hoʻohui mālie i 1 kīʻaha o ka wai wela o ka lumi a hoʻomaka e kāwili i nā mea āpau āpau e hana i kahi palaoa. E mālama pono i ka hana wikiwiki ʻana e like me ka hikiwawe o ka gluten palaoa i ka wai me ka wikiwiki.

3. Lawe i ka palaoa mai loko o ke pola a kāwili i ka palaoa ma kahi maemae no 2-3 mau minuke a hiki i ka lōʻihi.

4. E hoʻomaha i ka palaoa, me ka hoʻomahaʻole no 2-3 mau minuke.

5. E ʻōwili i ka palaoa i loko o kahi log (ma kahi o 1-2 iniha ka mānoanoa) a ʻokiʻoki i ʻehā mau ʻāpana like.

6. Hoʻohui i nā mea broth i kahi ipuhao nui. E lawe mai i ka wai i kahi paila a laila e ho'ēmi i ka wela a hiki i ka maʻemaʻe.

7. E hoʻomoʻi i nā ʻāpana seitan i ka palaʻai a kuke i ka uhi ʻole ʻia no 50 mau minuke.

8. E lālau i kahi colander a ninini pono i ka seitan mai kāu kai. Manaʻo ʻoe e mālama i kāu wai e hoʻihoʻi hou i kahi ʻano ʻē aʻe e kāhea ana i ka palaʻai mea kanu. E ʻae i ka seitan e maʻalili ma mua o ka ʻai ʻana.

ʻIke kino no ka meaʻai holoʻokoʻa: 650 calories, 9g fat, 40g carbs, 8g fiber, 2g sugar, 113g protein

Nānā no