mtedza
Mtedza ndi chotupitsa chokoma kukhala nacho kunyumba kapena kupita nanu kukagwira ntchito, koma palinso ntchito zambiri za mtedza m'maphikidwe osiyanasiyana. Mutha kupanga mkaka wanu wa amondi kapena mtedza wa cashew, komanso tchizi ta vegan monga parmesan.
Zimakhala zosunthika ndipo zimatha kugwiritsidwa ntchito pafupifupi mbale iliyonse kapena kuwonjezeredwa ku sauces monga pesto kumene mtedza wa pine ndizomwe zimakhala zofunikira kwambiri.
Tofu
ndi chimodzi mwazakudya zosavuta komanso zosunthika kuphika! Ichi ndi chinthu chapadera - ndi chochepa mu zopatsa mphamvu, koma ndi chopatsa thanzi kwambiri chifukwa cha kuchuluka kwa mapuloteni. Kukoma kwake kofewa kumayenda bwino ndi chilichonse, ndipo mapuloteni ake amapangitsa kuti ikhale yofunika kwambiri muzakudya zambiri zamasamba ndi zamasamba.
Yisiti yathanzi
Kukomeredwa ndi vegans ambiri, amawonjezera kununkhira kowonjezera kwa cheesy ku mbale. Nthawi zambiri mumawawona m'maphikidwe monga mac ndi tchizi kapena sauces. Amakhalanso abwino kuwaza mbale zina.
Yisiti yopatsa thanzi imapangidwa kuchokera ku yisiti yotsekedwa. Pali mitundu iwiri ya yisiti: yopanda mipanda komanso yolimba. Yisiti yopanda mphamvu ilibe mavitamini owonjezera kapena mchere. Okhawo amene mwachibadwa amapangidwa ndi yisiti maselo pa kukula. Yisiti yowonjezera zakudya imakhala ndi mavitamini omwe awonjezeredwa kuti apititse patsogolo zakudya za yisiti.
Nsawawa
Nkhuku ndi gwero labwino la mapuloteni ndi chakudya, komanso fiber. Itha kuwonjezeredwa ku ma curries, omwe amagwiritsidwa ntchito popanga falafel ndi hummus, ndipo aquafaba angagwiritsidwe ntchito kupanga meringues ndi mbale zina.
Msuzi wa masamba
Msuzi wamasamba nthawi zambiri umapanga kukoma kwazakudya zambiri, monga supu, quinoa, kapena couscous. Mwachidziwitso, mutha kugula msuzi wamasamba owumitsidwa okonzeka kapena kupanga nokha.