Mapira sikumeta tsitsi koyipa. Ndi njere zakale zomwe mwina simunamvepo, koma posachedwa mudzatengeka nazo. Ndiwopanda gluteni, imakhala ndi mawonekedwe ofanana ndi a couscous kuposa mpunga kapena quinoa ndipo imakhala yokoma kwambiri - kununkhira kwake kwachilengedwe ndi kukoma kwa mtedza kumagwira ntchito bwino ndi matani a zosakaniza. Komanso, wokongola kwambiri aliyense akhoza kukonzekera. Nawa maphikidwe athu 17 omwe timakonda mapira kuti muwonjezere pamndandanda wanu.
Ubwino Wodya Mapira
Njere yathanziyi imakhala ndi kukoma kocheperako, kotero ndikosavuta kuvala ndi masamba, zitsamba ndi mapuloteni. Monga mbewu zambiri, imatha kuphatikizika ndi chilichonse, koma imakhala ndi kukoma kokoma kwambiri. Mapira samangokhala opanda gilateni, komanso olemera mu fiber (tikulankhula 9 gm pa pa kutumikira), magnesium ndi phosphorous, zomwe zimathandiza kukonza minofu ya thupi. Kuphatikiza apo, imaphika pasanathe theka la ola chifukwa cha kukula kwake kochepa. Ikawiritsidwa, imatha kukula pafupifupi kanayi.
Momwe Mungaphike Mapira
Kuphika mapira ndikosavuta monga kuphika quinoa kapena mpunga. Nayi chiwongolero chachangu:
- Sauté 1 chikho chowuma mapira ndi kuthira mafuta a azitona mu kasupe waung'ono pamoto wochepa mpaka mumve fungo la nutty pang'ono. (Mutha kudumpha sitepe iyi ndikungowonjezera mapira kumadzi otentha m'malo mwake, koma izi zimathandiza kuti chomalizacho chikhale chokoma kwambiri.)
- Onjezerani makapu 2 a madzi ndikukweza kutentha kwapakati.
- Onjezerani mchere kuti mulawe. Gwiritsani ntchito uzitsine kokha ngati mukukonzekera mapira ndi mapuloteni amchere, mphodza kapena msuzi.
- Bweretsani mphika kwa chithupsa, kuphimba ndi kuchepetsa kuti simmer kwa mphindi 25.
- Mapira akamaliza kuphikidwa, amakhala ofewa ndipo njere zamtundu uliwonse zidzawoneka zokulirakulira. Chotsani chivindikirocho, pukuta ndi mphanda ndikuzimitsa moto. Kutumikira pamene kuli kozizira mokwanira kudya.
Zogwirizana: Mbale 30 Wofunda ndi Wokoma wa Njere Zopangira Zima
Chithunzi: Michael Marquand/Styling: Jodi Moreno1. Msuzi wa Harissa Chickpea ndi Biringanya ndi Mapira
Msuzi wa Jodi Moreno ndiwopambana chakudya chamadzulo. Biringanya ikhoza kukhala masamba osavuta kuphika nawo, koma mbale iyi imapangitsa kuti ikhale yosavuta komanso yokoma. Mapira adzanyowetsa phala la harissa, ndikulowetsa kuluma kulikonse ndi tsabola waku North Africa ndi zolemba za chitowe, coriander ndi adyo.
Pezani Chinsinsi
Chithunzi: Liz Andrew/Styling: Erin McDowell2. Saladi ya Chilimwe Mapira
Ndi tchizi cha Havarti, tomato wa chitumbuwa, scallions, madzi a mandimu okwanira ndi parsley, ichi ndi chiyambi chotsitsimula cha phwando lililonse lamadzulo. Kutumikira ndi botolo la rosé.
Pezani Chinsinsi
Thandizo Lonse 3. Mapira ndi Black Lentil Stuffed Delicata Sikwashi
Lembani chizindikiro ichi cha Thanksgiving, kapena chochitika chilichonse chomwe chimafuna kuti mutengere mwapadera pa mbale ya sikwashi. Ndi Chinsinsi cha vegan chomwe chimakhala chodzaza ndi zokometsera zopatsa thanzi monga tamari ndi mphodza wakuda.
Bojon Gourmet 4. Sikwashi Wopaka Wamasamba Butternut Ndi Mapira, Bowa ndi Kale Pesto
Timakonda kuti Bojon Gourmet amatcha butternut sikwashi ngati chotengera cha mapira, bowa ndi pesto mash. Ndani angakane mbale ya zosakanizazo zophikidwa ndi anyezi, thyme, mbuzi tchizi ndi Gruyère? Ndipo ngati mukudya mbale mukupita? *Kupsompsona kwa Chef.
Detox 5. Mapira Veggie Burgers
Kumene kuli njere yokoma, pali njira yosinthira kukhala burger wa veggie. Popeza mapira amakoma pang'ono kuposa quinoa kapena mpunga, amapanga cholowa chosangalatsa. Chinsinsichi chimafunanso masamba enieni (zonunkhira monga udzu winawake, anyezi, karoti ndi peppery arugula), kotero kuti mukupeza matani azinthu zabwino mumphika umodzi.
Kudya Kunyumba 6. Mbale za M'mawa ndi Mapira
Chifukwa chake, mumakhala ndi mphamvu zambiri pankhani ya mbale zam'mawa. Kaya zipatso, mtedza kapena toppings mukufuna ndi masewera chilungamo. Zomwe timakonda pazosankhazi ndi kuphatikiza kwa dzungu ndi mapulo, kokonati ndi zipatso za goji ndi nthochi ndi tahini.
Zamasamba Zabwino Kwambiri 7. Wokazinga Kolifulawa ndi Artichoke Mapira Mbale Mbale
Zakudya za tirigu m'mawa, mbale za tirigu madzulo, mbale za tirigu pa nthawi ya chakudya chamadzulo. Mutha kukhala ndi mbale zambewu nthawi iliyonse, koma musalole kuti zokonda zanu zitope. Yesani mtundu wa veggie wowotchawu womwe umasakaniza zosakaniza zambiri zolimba mtima, monga artichokes ndi zest ndimu.
Darren Kemper / Magazini Yoyera Yodyera 8. Mapira Owala ndi Olimba Tabbouleh
Kutenga kwatsopano kumeneku pa tabbouleh kumawonjezera oomph pang'ono, kutanthauza kuti pali fiber, mapuloteni ochulukirapo komanso manganese (anti-inflammatory yomwe imayang'anira metabolism). Ndi chakudya chamasana kapena mbali mbale. Komanso, pamene mapira amaphika, mumakhala ndi nthawi yokonzekera zosakaniza zonse musanaziponye pamodzi. Choncho. Zosavuta.
Brandon Barre / Magazini Yoyera Yodyera 9. Kung Pao Chickpea Sakanizani-Mwachangu Pamapira Wokazinga wa Sesame
Kumbukirani kuti mapira amamwetsa zokometsera za chilichonse chomwe chaphikidwa kapena chosakanizidwa pamene mukukonzekera chakudya chowoneka bwino, chokometsera bwino. Tikulankhula tamari, sesame wokazinga, adyo, batala wa amondi ndi madzi a mapulo, osatchula chilli wofiira. Kutsika matani a veggies sanamvepo mophweka chonchi.
Nyumba M'mapiri 10. Garlic Ndimu Mapira ndi Beet Saladi
Saladi zokongoletsedwa ndi mapira ndizowoneka bwino m'malingaliro athu odzichepetsa. Mbewu zakale zimakulitsa chakudyacho ndi zakudya zowonjezera zomwe zimadzaza koma zopatsa mphamvu. Ikani beets wanthaka, peppery arugula ndi mandimu wokometsera ndipo mwangotsala ndi mtundu wa saladi womwe titha kukhala nawo.
@katieworkman100/The Mom 100 11. Mapira ndi masamba saladi
Wina atenge saladi ya mapira, nthawi ino ndi katsitsumzukwa, Dijon, yamatcheri ndi basil. Moona mtima, chiyani sindingathe mukuchita ndi njere iyi? Katsitsumzukwa kumawonjezera kununkhira kwa nthaka kapena udzu pakusakaniza (kutengera momwe mukuphika) ndipo kumakhala ndi mavitamini A, C, E ndi K.
Detox 12. Mkate wa Chimanga wa Vegan Skillet
Zikuoneka kuti mapira alowa m'malo mwa ufa wa chimanga wokhala ndi michere yambiri yoyambira. Chinsinsicho chimalowetsanso zukini ndi mbewu zoyera za chia, choncho omasuka kukhala ndi kagawo kakang'ono.
Cookie ndi Kate 13. Mapira a Springtime Stir-Fried
Kusonkhezera kwa veggie uku kumabweretsa zokometsera za ginger ndi tamari, osatchulapo mafuta a sesame ndi chiponde. Mapira monga maziko ndi osunthika kwambiri kotero kuti amatha kugwira ntchito ndi mbiri yakale komanso ma sauces ambiri. Apanso, mutha kugwiritsa ntchito masamba omwe mumakonda, koma maphikidwe amayitanitsa kaloti, katsitsumzukwa ndi mazira.
Oh Maveji Anga 14. Mbatata ndi Mapira Falafel
Dikirani, kodi kupanga falafel yodzipangira kunyumba ndikosavuta? Kodi mungapangedi ndi mapira? Pasanathe ola limodzi? Inde, inde, inde. Dulani msuzi wa tahini ndi tzatziki.
Amayi 100 15. Mwanawankhosa chorba
Msuziwu umapezeka ku North Africa, ku Balkan, Eastern Europe ndi Middle East ndipo nthawi zambiri umafuna masamba, nandolo, mwanawankhosa wodulidwa ndi mtundu wina wa pasitala kapena tirigu. Mapira amapeza ntchito pano, pamodzi ndi tomato wophwanyidwa, safironi, harissa ndi zonunkhira zambiri zotentha.
Kudya Kunyumba 16. Kale Kaisara ndi Millet Croutons
Mverani ife: Ngati mupanga matani a ma croutons awa, mudzakhala ndi zokwanira kuti muwonjezere ku Kaisara wanu wakale * ndi * maphikidwe odzaza pamwamba (lingaliro chabe). Ngati palibe china, ma croutons odzipangira okha ndi njira yabwino yosonyezera alendo anu (kapena kudziwonetsera nokha) kuti ndinudi katswiri kukhitchini.
Cotter Crunch 17. Risotto ya Bowa Wokoma ndi Mapira
Mapira amadziunjikira zabwino zonse za shallots, adyo, bowa wa batani ndi vinyo woyera. Mukufuna kupanga kukhala vegan? Sinthani Parmesan kwa yisiti yopatsa thanzi flakes.
