Cibiyar abinci

Abubuwan karin karya na vegan

Karina karya ne inda yawancin mutane ke makale, saboda karin karya na yamma na yau da kullun ya dogara da kwai, madara da cuku. Waɗannan goma suna musanya da waken soya, hatsi, wake da tofu — kowanne yana lissafin furotin, adadin kuzari, lokaci da farashi mai kusantar kowace hidima don ku zaɓi bisa ga abin da kuke buƙata a safiyar yau.

Key facts

Girke-girke
10 tare da cikakken kiyasin sinadarai
Matsakaicin furotin
20 g kowace rabo
Girke-girke mafi sauri
3 mintuna
Rabo mafi arha
$0.50
Tace

10 daga cikin 10 girke-girke

Hatsin dare na soya tare da berries

Minti biyar a daren da ya gabata, sifiri mintuna a safiya. Madarar soya ita ce ta sa adadin furotin yayi aiki.

Protein
18 g
Kcal
430
Lokaci
5m
Farashi
$0.70
Sinadarai da hanyar
  • 60 g hatsi mai birgima
  • 200 ml madarar soya mai ƙarfafawa
  • 1 tbsp tsaban chia
  • 1 tbsp maple syrup
  • 100 g berries daskararre
  • Dan cinnamon
  1. Girgiza hatsi, madarar soya, chia da syrup tare a cikin kwalba.
  2. Saka berries daskararre a sama — suna narke dare da dare kuma suna zubar da launi ta cikin hatsi.
  3. Saka a firiji na akalla sa'o'i 6. Yana dawwama kwana 3, don haka yi kwalba uku lokaci guda.
Kasa da mintuna 20Furotin 20 g+Kasafin kuɗiMasu dafa da yawaBabu dafaMara goroMai dacewa da yara

Turmeric tofu scramble

Gishiri baƙi yana ba da ɗanɗanon kwai na sulfur. Furotin fiye da kwai biyu, yana shirye a cikin mintuna goma.

Protein
24 g
Kcal
380
Lokaci
10m
Farashi
$1.10
Sinadarai da hanyar
  • 200 g tofu mai ƙarfi, an matse
  • 1 tsp man zaitun
  • ¼ tsp turmeric
  • ½ tsp kala namak (gishiri baƙi)
  • 1 tbsp yisti na gina jiki
  • Hannun spinach
  • Bakar barkono
  1. Rusa tofu a cikin kwanon mai zafi da yatsun ku — guntuwa marasa daidaituwa suna kama da ci fiye da cubes masu kyau.
  2. Soya mintuna 4 ba tare da motsawa da yawa ba don wasu gefuna su yi ruwan kasa, sannan ƙara turmeric, yisti na gina jiki da barkono.
  3. Girgiza spinach har sai ya bushe, kuma yi kayan yaji da kala namak a waje da zafi don ɗanɗanon sulfur ya tsira.
Kasa da mintuna 20Furotin 20 g+Kasafin kuɗiMara glutenMara goroƘarfe mai yawa

Wake akan burodin gari

Mafi rahusa 20 g na furotin a kowane babban kanti, kuma yana ɗaukar mintuna huɗu.

Protein
20 g
Kcal
400
Lokaci
5m
Farashi
$0.55
Sinadarai da hanyar
  • 1 gwangwani (400 g) wake da aka gasa ko cannellini a cikin tumatur
  • 2 yanka burodin gari
  • 1 tsp paprika mai hayaƙi
  • Bakar barkono
  • Zaɓi: yisti na gina jiki
  1. Dumama wake tare da paprika da barkono mai yawa.
  2. Gasa burodin da ƙarfi don ya tsaya a ƙarƙashin miya.
  3. Zuba a sama kuma gama da yisti na gina jiki don ɗanɗano mai daɗi, mai cuku.
Kasa da mintuna 20Furotin 20 g+Kasafin kuɗiMara goroMara soyaMai dacewa da yaraƘarfe mai yawa

Man gyada da ayaba toast

Karina karya mara kyau wanda ya fi yawancin hatsi a kan furotin, mai da farashi.

Protein
15 g
Kcal
450
Lokaci
3m
Farashi
$0.50
Sinadarai da hanyar
  • 2 yanka burodin gari
  • 2 tbsp man gyada
  • 1 ayaba
  • 1 tsp tsaban chia ko hemp
  • Dan cinnamon
  1. Gasa burodin.
  2. Yada man gyada yayin da yake dumi don ya narke.
  3. Saka yanka ayaba, watsa tsaban kuma yayyafa cinnamon.
Kasa da mintuna 20Kasafin kuɗiBabu dafaMara soyaMai dacewa da yara

Omelette na garin chickpea

Batter na besan yana kama da omelette kuma yana ɗaukar kowane cikawa da kuka rage.

Protein
19 g
Kcal
390
Lokaci
15m
Farashi
$0.80
Sinadarai da hanyar
  • 80 g garin chickpea (gram)
  • 150 ml ruwa
  • ¼ tsp baking powder
  • ½ tsp turmeric
  • 1 tbsp yisti na gina jiki
  • Gishiri, barkono
  • Hannun mushrooms da spinach
  1. Daka garin, ruwa, baking powder da kayan yaji a cikin batter mai santsi kuma ki huta minti 5.
  2. Soya mushrooms a cikin kwanon da ba ya mannewa, zuba batter a kai kuma dafa mintuna 4–5 a kan zafi mai matsakaici.
  3. Juya sau ɗaya bayan saman ya bushe a gefuna kuma dafa mintuna 2 kuma.
Furotin 20 g+Kasafin kuɗiMara glutenMara goroMara soyaƘarfe mai yawa

Kwanon yoghurt na soya mai furotin

Babu dafa abinci. Yoghurt na soya da goro da tsaba suna kusa da 25 g na furotin.

Protein
25 g
Kcal
470
Lokaci
4m
Farashi
$1.30
Sinadarai da hanyar
  • 200 g yoghurt na soya mai ƙarfafawa
  • 2 tbsp man gyada
  • 2 tbsp tsaban hemp
  • 30 g granola
  • 100 g berries
  1. Zuba yoghurt a cikin kwano.
  2. Juya man gyada a ciki.
  3. Saka hemp, granola da berries a sama.
Kasa da mintuna 20Furotin 20 g+Babu dafaMara glutenCalcium mai yawa

Porridge na miso mai daɗi

Hatsi ba tare da sukari ba: miso, sesame da ganye don karin karya wanda yake ci kamar abincin rana.

Protein
16 g
Kcal
410
Lokaci
12m
Farashi
$0.85
Sinadarai da hanyar
  • 60 g hatsi mai birgima
  • 300 ml ruwa
  • 1 tbsp miso fari
  • 1 tsp man sesame
  • 1 albasa mai laushi
  • Hannun edamame daskararre
  • Tsaban sesame
  1. Dafa hatsi a cikin ruwa na mintuna 6–8 har sai ya yi kauri.
  2. Ƙara edamame na mintuna 3 na ƙarshe.
  3. Cire daga zafi, juya miso a ciki (tafasawa yana kashe ɗanɗanon), sannan gama da man sesame, albasa mai laushi da tsaba.
Kasafin kuɗiMara goroƘarfe mai yawa

Burritos na karin karya na daskarewa

Batch na shida, an nannade kuma an daskare. Minti uku a cikin microwave a ranar mako.

Protein
22 g
Kcal
520
Lokaci
40m
Farashi
$1.20
Sinadarai da hanyar
  • 6 manyan tortillas
  • 400 g tofu mai ƙarfi
  • 1 gwangwani wake baƙi
  • 200 g dankali, yanka kanana
  • 1 albasa
  • 2 tsp cumin, 1 tsp paprika, ½ tsp turmeric
  • Salsa
  1. Gasa dankalin a 200 °C na mintuna 25.
  2. Soya tofu tare da albasa da kayan yaji; dumama wake da aka matse.
  3. Cika, nannade da ƙarfi, kunsa a cikin foil ko takarda burodi kuma daskare. Sake dumama daga daskarewa: mintuna 3 microwave, ko mintuna 20 a 180 °C.
Masu dafa da yawaFurotin 20 g+Mai dacewa da firijiKasafin kuɗiƘarfe mai yawa

Green protein smoothie

Ga mutanen da ba za su iya fuskantar abinci kafin 9 na safe ba. Madarar soya tana yin aikin furotin.

Protein
21 g
Kcal
380
Lokaci
4m
Farashi
$1.00
Sinadarai da hanyar
  • 300 ml madarar soya mai ƙarfafawa
  • 1 ayaba daskararre
  • Babban hannun spinach
  • 2 tbsp man gyada
  • 1 tbsp flaxseed ƙasa
  • 1 tsp cocoa
  1. Haɗa komai na daƙiƙa 60.
  2. Ƙara ruwa idan ya yi kauri da yawa don sha daga gilashi.
  3. Sha a cikin sa'a — flax yana oxidize da sauri da zarar an niƙa kuma an haɗa.
Kasa da mintuna 20Furotin 20 g+Babu dafaMara glutenCalcium mai yawa

Tofu shakshuka na karshen mako

Kwanon daya, tumatur da barkono, tofu 'kwai' a sama. Yana ciyar da mutane biyu da kyau.

Protein
23 g
Kcal
480
Lokaci
30m
Farashi
$1.60
Sinadarai da hanyar
  • 1 gwangwani tumatur yankakken
  • 2 barkono ja, yankakken
  • 1 albasa
  • 3 tafarnuwa
  • 2 tsp cumin, 1 tsp paprika mai hayaƙi, ½ tsp chilli
  • 300 g tofu mai ƙarfi
  • Parsley
  • Burodi don hidima
  1. Tausasa albasa da barkono na mintuna 10, ƙara tafarnuwa da kayan yaji na minti 1.
  2. Ƙara tumatur kuma dafa mintuna 12 har sai ya yi kauri.
  3. Rusa manyan guntuwa na tofu a sama, rufe kuma tururi mintuna 5. Gama da parsley da burodi mai yawa.
Furotin 20 g+Mara glutenMara goroƘarfe mai yawa

Abin da ya kamata a yi daidai

Furotin kafin kayan zaki

Madarar soya tana ɗauke da kusan 3.3 g na furotin a kowace 100 ml — kusan daidai da madarar saniya — yayin da abubuwan sha na almond da shinkafa ke ɗauke da kasa da 1 g. Idan karin kayan ku shine hatsi ko hatsi, madarar da kuke zuba ita ce mafi girman hanyar furotin da kuke da ita.

Iron yana ɗauka da kyau tare da bitamin C

Iron na shuka (non-haem) daga hatsi, wake da hatsi mai ƙarfafawa yana ɗauka sau da yawa da kyau tare da bitamin C. Gilashin ruwan lemu, ɗan hannun berries ko 'yan strawberries tare da karin karya yana yin aikin.

Samun B12 da wuri

Madarar shuka mai ƙarfafawa, hatsi mai ƙarfafawa da yisti na gina jiki duk suna sanya B12 a kan tebur a karin karya, wanda shine mafi sauƙin abinci don zama al'ada. Kariyar har yanzu ita ce hanya mai dogaro; ƙarfafawa shine madadin.

Sanya sigar sauri ta zama ta yau da kullun

Karina karya da mutane ke ci gaba da su sune waɗanda ba sa buƙatar yanke shawara. Kwalba biyu na hatsin dare da aka shirya ranar Lahadi suna kawar da zaɓin ranar mako gaba ɗaya, kuma suna da rahusa fiye da kayan zaki na kantin kofi.

Tambayoyin da mutane ke yi

Menene karin karya na vegan mafi yawan furotin?

Tofu scramble da aka yi da 200 g na tofu mai ƙarfi yana ba da kusan 22–28 g na furotin, fiye da kwai biyu. Yoghurt na soya tare da man gyada da tsaban hemp yana kusa da 25 g, kuma wake akan yanka biyu na burodin gari yana kusa da 20 g.

Me zan iya ci don karin karya maimakon kwai?

Tofu mai ƙarfi da aka soya tare da turmeric, gishiri baƙi (kala namak) da yisti na gina jiki yana sake haifar da launi da ɗanɗanon kwai mai sulfur. Gari na chickpea yana yin omelette ko frittata mai kyau, kuma tofu da aka daka tare da mustard yana aiki azaman cikawa na sandwich na kwai-mayo.

Shin karin karya na vegan ya fi rahusa?

Yawanci. Hatsi, man gyada, ayaba, wake da madarar soya na alama sune mafi rahusa adadin kuzari da furotin a kowane babban kanti. Karin karya na vegan mai tsada shine na alama — maye gurbin croissant, girgiza furotin da smoothies da aka shirya.

Yaya zan yi karin karya na vegan wanda zai cika ni har zuwa abincin rana?

Haɗa furotin, mai da fiber. Hatsi kadai yana ƙarewa da sauri; hatsi tare da madarar soya, man gyada da chia suna riƙe na sa'o'i saboda mai yana rage fitar da abinci daga ciki kuma fiber beta-glucan a cikin hatsi yana samar da gel wanda ke ci gaba da glucose na jini.

Sauran cibiyoyin abinci

Shirya abinci na veganAbinci na Vegan Mai Yawan ProteinAbinci na Vegan ga Yara

Reviewed 2026-08-23 by the Veg.ac editorial team · Data: USDA FoodData Central; McCance & Widdowson's The Composition of Foods · Free to reuse under CC BY 4.0 with a link back.