Cibiyar abinci

Shirya abinci na vegan

Shirya abinci shine canji guda da ke sa cin tsirrai ya zama dabi'a, domin yana kawar da yanke shawara na karfe 6 na yamma. Awa biyu a Lahadi, hatsi daya, wake daya, miya daya, da tire daya da aka gasa, sai mako ya shirya kansa. Kowane girke-girke a kasa yana bayyana tsawon lokacin da yake dawwama.

Key facts

Girke-girke
10 tare da cikakken kiyasin sinadarai
Matsakaicin furotin
16 g kowace rabo
Girke-girke mafi sauri
10 mintuna
Rabo mafi arha
$0.35
Tace

10 daga cikin 10 girke-girke

Dal na lentil ja

Minti ashirin da biyar, rabo shida, yana daskarewa na watanni uku. Mafi inganci furotin a wannan shafin.

Protein
18 g
Kcal
380
Lokaci
25m
Farashi
$0.60
Sinadarai da hanyar
  • 500 g lentil ja
  • Albasa biyu
  • Tafarnuwa guda hudu
  • Yatsa na ginger
  • 2 tbsp curry powder
  • Gwangwani daya na tumatur da aka yanka
  • Gwangwani daya na madarar kwakwa
  • 1.2 l ruwa
  • Spinach don gamawa
  1. Tausasa albasa, tafarnuwa da ginger, ƙara kayan yaji na minti daya.
  2. Ƙara lentil, tumatur, madarar kwakwa da ruwa; dafa minti 20, yayyaga don kada ya kone.
  3. Wilt spinach a ƙarshe. Sanyaya da sauri, raba, ajiye a firiji kwana 5 ko daskare watanni 3.
Masu dafa da yawaKasafin kuɗiMai dacewa da firijiFurotin 20 g+Mara glutenMara goroMara soyaƘarfe mai yawa

Chana masala

Chickpeas suna riƙe siffarsu duk mako, don haka wannan yana inganta maimakon raguwa da Laraba.

Protein
17 g
Kcal
420
Lokaci
35m
Farashi
$0.75
Sinadarai da hanyar
  • Gwangwani uku na chickpeas (ko 400 g busassu, da aka dafa)
  • Albasa biyu
  • Tafarnuwa guda hudu, ginger
  • 2 tsp cumin, 2 tsp coriander, 1 tsp garam masala, ½ tsp chilli
  • Gwangwani biyu na tumatur da aka yanka
  • Lemon
  1. Soyar da albasa sosai — minti 12, ba 4 ba. Wannan shine tushen dandano duka.
  2. Ƙara tafarnuwa, ginger, kayan yaji, sannan tumatur; dafa minti 10.
  3. Ƙara chickpeas kuma dafa minti 10. Ƙare da ruwan lemon tsami a waje da wuta.
Masu dafa da yawaKasafin kuɗiMai dacewa da firijiFurotin 20 g+Mara glutenMara goroMara soyaƘarfe mai yawa

Tofu da kayan lambu a tire

Tire daya, minti 30, abincin rana hudu. Ajiye tofu da kayan lambu tare, miya a ware.

Protein
21 g
Kcal
440
Lokaci
35m
Farashi
$1.40
Sinadarai da hanyar
  • 600 g tofu mai tauri, an matse shi kuma an yanka shi
  • 2 tbsp cornflour
  • 2 tbsp mai
  • Broccoli, peppers, albasa ja
  • 3 tbsp soy sauce
  • 2 tbsp maple syrup
  • 2 tsp sesame oil
  1. Jefa tofu a cornflour da mai — wannan shine ke ba da gefen kintsattse a tanda.
  2. Gasa a 220 °C na minti 25, ƙara kayan lambu a rabin lokaci.
  3. Haɗa miya daban kuma ƙara a ranar da kake ci, ba kafin ba.
Masu dafa da yawaFurotin 20 g+Mara glutenMara goro

Burrito bowls na wake baƙi

Shinkafa, wake, masara, salsa, avocado a ranar. Misalin shirya abubuwa.

Protein
19 g
Kcal
520
Lokaci
30m
Farashi
$1.10
Sinadarai da hanyar
  • 300 g shinkafa mai ruwan kasa
  • Gwangwani biyu na wake baƙi
  • Gwangwani daya na masara mai zaki
  • 2 tsp cumin, 1 tsp smoked paprika
  • Lemon
  • Salsa da avocado don ci
  1. Dafa shinkafa kuma sanyaya da sauri, yada a tire.
  2. Dumama wake da kayan yaji da lemon har ya yi kauri, ba ruwa ba.
  3. Sanya shinkafa, wake da masara a akwati; ajiye avocado da salsa daban kuma ƙara sabo.
Masu dafa da yawaKasafin kuɗiFurotin 20 g+Mara glutenMara goroMara soya

Bolognese na lentil

Lentil mai ruwan kasa da goro suna ba da cizo. Yana daskarewa fiye da kowane miya na nama.

Protein
20 g
Kcal
460
Lokaci
45m
Farashi
$0.95
Sinadarai da hanyar
  • 350 g lentil mai ruwan kasa ko puy
  • Albasa daya, karas biyu, seleri biyu
  • Tafarnuwa guda hudu
  • 2 tbsp tomato purée
  • Gwangwani biyu na tumatur da aka yanka
  • 100 g goro, an yanka sosai
  • 2 tbsp soy sauce ko miso
  • Oregano, bay
  1. Dafa soffritto a hankali na minti 15; wannan yana maye gurbin zurfin da nama zai bayar.
  2. Ƙara purée, lentil, tumatur, goro, ganyaye da 500 ml ruwa. Dafa minti 30.
  3. Ƙara soy sauce ko miso don umami. Raba kuma daskare har watanni 3.
Masu dafa da yawaKasafin kuɗiMai dacewa da firijiFurotin 20 g+Mara soyaƘarfe mai yawa

Jars na salati na quinoa da chickpeas

Miya a kasa, ganyaye a sama — kwana biyar ba tare da jika ba.

Protein
16 g
Kcal
430
Lokaci
25m
Farashi
$1.30
Sinadarai da hanyar
  • 250 g quinoa
  • Gwangwani biyu na chickpeas
  • Cucumber, cherry tomatoes, albasa ja
  • Parsley da mint
  • Tahini, lemon, tafarnuwa don miya
  1. Dafa kuma sanyaya quinoa.
  2. Sanya jars: miya, chickpeas, quinoa, kayan lambu masu tauri, sannan ganyaye da ganye a sama.
  3. Rufe kuma ajiye a firiji. Girgiza a cikin kwano lokacin da kake ci.
Masu dafa da yawaFurotin 20 g+Mara glutenMara soyaBabu dafa

Tire na gasa na tushe

Ba abinci ba — abun da ke mayar da wasu abubuwa hudu zuwa abinci.

Protein
6 g
Kcal
210
Lokaci
40m
Farashi
$0.60
Sinadarai da hanyar
  • Dankali mai zaki biyu
  • Albasa ja biyu
  • Peppers uku
  • Kai daya na broccoli
  • 2 tbsp man zaitun
  • Gishiri, barkono, cumin
  1. Yanka komai da girman daya kuma yada a kan tire biyu — cunkushewa yana tururi maimakon gasa.
  2. Gasa a 220 °C na minti 30–35.
  3. Sanyaya kuma ajiye a firiji kwana 5. Yi amfani a bowls, wraps, pasta da miya.
Masu dafa da yawaKasafin kuɗiMara glutenMara goroMara soya

Miya uku na mako

Tahini-lemon, peanut-lime da salsa verde. Minti biyar kowanne; suna ɗaukar komai.

Protein
4 g
Kcal
120
Lokaci
15m
Farashi
$0.35
Sinadarai da hanyar
  • Tahini, lemon, tafarnuwa, ruwa
  • Peanut butter, lime, soy sauce, chilli, ginger
  • Parsley, capers, man zaitun, vinegar
  1. Duka kowane saitin abubuwa da isasshen ruwa don samun daidaiton zubewa.
  2. Ajiye a kananan jars — tahini da peanut suna dawwama kwana 5, miya na ganye kwana 3.
  3. Sassauta da ruwa kafin ci; duk suna yin kauri a firiji.
Masu dafa da yawaKasa da mintuna 20Babu dafaMara glutenMara soya

Chilli na wake uku na daskarewa

Dafa sau daya, ci sau shida a cikin wata daya. Yana da kyau a sake dumama.

Protein
19 g
Kcal
410
Lokaci
45m
Farashi
$0.85
Sinadarai da hanyar
  • Gwangwani daya kowanne na kidney, baƙi da pinto beans
  • Albasa biyu, peppers biyu
  • Tafarnuwa guda hudu
  • 2 tbsp cumin, 1 tbsp smoked paprika, 1 tsp cinnamon, chilli gwargwadon so
  • Gwangwani biyu na tumatur da aka yanka
  • 1 tbsp cocoa
  • 200 g masara mai zaki daskararre
  1. Tausasa albasa da peppers minti 10, ƙara tafarnuwa da kayan yaji.
  2. Ƙara tumatur, wake da cocoa; dafa minti 25 har ya yi kauri.
  3. Jefa masara a ƙarshe, sanyaya da sauri, daskare a rabo guda.
Masu dafa da yawaMai dacewa da firijiKasafin kuɗiFurotin 20 g+Mara glutenMara goroMara soyaƘarfe mai yawa

Batch na overnight oats na jars biyar

Minti goma a Lahadi yana kawar da yanke shawara na karin kumallo biyar.

Protein
18 g
Kcal
430
Lokaci
10m
Farashi
$0.70
Sinadarai da hanyar
  • 300 g rolled oats
  • 1 l madarar soya mai ƙarfi
  • 5 tbsp chia seeds
  • 5 tbsp maple syrup
  • 500 g 'ya'yan itace daskararre masu gauraye
  1. Raba oats, chia da syrup tsakanin jars biyar.
  2. Ƙara 200 ml madarar soya ga kowanne kuma motsa.
  3. Sanya 'ya'yan itace daskararre a sama, rufe, ajiye a firiji. Ci cikin kwana 4.
Masu dafa da yawaKasa da mintuna 20Kasafin kuɗiBabu dafaFurotin 20 g+Mara goroMai dacewa da yara

Abin da ya kamata a yi daidai

Shirya abubuwa, ba akwatuna iri daya ba

Abincin rana guda biyar ana ci sau biyu sannan a bar su. Hatsi daya, wake da kayan lambu da aka gasa sun zama burrito bowl, salati, tushen miya, da abincin pasta dangane da miya kawai.

Sanin ainihin tsawon rayuwa a firiji

Hatsi da wake da aka dafa suna dawwama kwana 4–5 a 4 °C; salati da aka hada da miya suna lalacewa cikin kwana daya; miya da aka hada da ganyaye masu sabo suna dawwama kwana 3. Sanyaya abinci cikin awa daya kuma a ajiye a firiji a cikin kwantena marasa zurfi — sake dumama shinkafar da ta zauna a waje shine ainihin hadarin lafiyar abinci a nan.

Daskare a rabo guda

Curry, chilli, miya da bolognese duk suna daskarewa da kyau na watanni 3. Raba kafin daskarewa: daskararren bulo na rabo hudu ana narkewa, ana cin rabi sannan a sake daskarewa, inda inganci da lafiya duka suke shan wahala.

Farashi yana raguwa sosai da yawa

Chickpeas busassun da aka dafa da yawa suna da farashi kusan kashi uku na na gwangwani. Buga 2 kg na hatsin oat, buhu 5 kg na shinkafa da lentil busassu sune ginshikin kashe kudi na kayan abinci na tsirrai a karkashin mafi yawan manufofin kasafin kudi.

Tambayoyin da mutane ke yi

Shirya abinci na vegan yana dawwama nawa a firiji?

Hatsi, wake, kayan lambu da aka gasa da miya da aka dafa suna dawwama kwana 4–5 a 4 °C ko kasa da haka a cikin kwantena marasa iska. Ganyaye da aka hada da miya suna dawwama kwana daya, 'ya'yan itace da aka yanka kwana biyu, kuma miya da aka hada da ganyaye masu sabo kusan kwana uku. Daskare duk abin da ba za ku iya kaiwa ba har kwana biyar.

Menene mafi arha shirya abinci na vegan?

Tukunya na lentil ja da shinkafa yana kusan $0.60 kowace rabo; chana masala daga chickpeas busassu yana kama da haka. Siyan wake da hatsi busassu da yawa, amfani da kayan lambu daskararru, kuma dauki tofu da kayan maye na nama a matsayin haɓaka na lokaci-lokaci maimakon tushe.

Yaya zan hana shirya abinci ya zama mai gajiyarwa?

Canza miya, ba abubuwan ba. Tushen shinkafa da wake baƙi daya ya zama na Mexico da lemun tsami da chipotle, na Indiya da mai mai da aka ɗora da kayan yaji, ko na Mediterranean da tahini da lemun tsami. Ajiye miya uku a firiji kuma a juya.

Zan iya shirya tofu ba tare da ya zama roba ba?

E — matse shi, gasa shi ko soya shi har ya yi tauri da zinari, sannan a adana shi ba tare da miya ba. Tofu da ke zaune a miya na kwana hudu yana yin laushi da tsami; ƙara miya lokacin da kake dumama.

Sauran cibiyoyin abinci

Abubuwan karin karya na veganAbinci na Vegan Mai Yawan ProteinAbinci na Vegan ga Yara

Reviewed 2026-08-24 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.