Kiswahili·Kenya · Tanzania
Maharagwe ya Nazi
Wake da aka dafa a hankali a cikin madarar kwakwa tare da albasa, tumatir, da hannun cilantro mai sabo. Ana ba da shi tare da chapati ko ugali.
Girke-girke daga dakunan girki da suka taɓa sani
Cin tsire-tsire ba a ƙirƙira shi anan ba. Waɗannan abinci sun ciyar da iyalai tsawon ƙarni. Mu kawai muna ba su matakin da suka cancanta.
Yadda duniya ta daɗe tana dafa tsirrai
Tun kafin a samar da kalmar "vegan", yawancin duniya suna ciyar da kansu ta wannan hanyar.
Girkawa da tsirrai ba ƙirƙirar Yamma ba ne ko kuma wani sabon yayi. Shi ne babban abincin yawancin al'adu — abincin yau da kullum, abincin biki, abincin kakanni. Miya na lentis daga Levant, abincin wake da masara daga Mesoamerica, shinkafa da dal a Kudancin Asiya, miyan kayan lambu a Gabas da Yammacin Afirka, tofu da noodles a Gabashin Asiya. Girke-girken da ke ƙasa ba na musanya ba ne. Su ne asali.
বাংলা·Bangladesh
Lentil Ja da Alayyahu Dal
Masoor dal da aka dafa tare da tafarnuwa, ginger, da kayan kamshi na cumin da bushewar barkono. Faranti na yau da kullum ga miliyoyin.
Kreyòl·Haiti
Pikliz da Naman Kaza Gasashe
Naman kaza king oyster da aka gasa a kan wuta a buɗe, sama da shi an saka pikliz mai haske wanda ke fassara teburin Haiti.
Hausa·Najeriya · Nijar
Waina ta Hausa da Miyar Barkono
Kek na shinkafa mai jurewa da aka dafa a cikin tukunya ta ƙarfe, ana ba da shi tare da miyar tumatir mai zafi da jajayen barkono — abinci na safiyar Juma'a.
Tiếng Việt·Vietnam
Bún Chay
Taliya ta shinkafa tare da tofu mai laushi, ganye mai sabo, kayan lambu da aka tsami, da sutturar lemun tsami-soya mai tsabta. Mai sauƙi, mai kaifi, mai rai.
বাংলা·Bangladesh · Indiya
Khichuri
Shinkafa da moong dal da aka dafa tare da ginger da kayan kamshi masu ɗumi. Abincin da kuke ci lokacin da kuke buƙatar jin an riƙe ku.
Takardar musanyawa
Idan girkin da kake so yana buƙatar waɗannan, ga abin da za ka yi amfani da shi maimakon haka.
Yawancin abincin gargajiya ba sa buƙatar musanyawa — sun riga sun dogara ne a kan tsirrai ko kuma ana iya daidaita su cikin sauƙi. Ga waɗanda ke buƙata, ga abubuwan da ke aiki a zahiri lokacin girki.
Madarar saniya
Madarar waken soya, hatsi (oats), ko almond
Waken soya ya fi kusa da furotin kuma ya fi aiki a kofi da gashe-gashe. Hatsi ya fi laushi. Almond ya fi sauƙi. Kowannensu yana aiki a hatsi da miya ba tare da ka ji canji ba.
Man shanu (Butter)
Man zaitun, man kwakwa, ko man shanu na tsirrai mai kyau
Don yawancin girki, man zaitun ya ma fi kyau. Don gashe-gashe, man kwakwa ko man shanu na tsirrai na gani-fada yana riƙe girki kamar yadda man saniya yake yi.
Kwai (don ɗaurawa)
Gyadar flax da aka nika + ruwa, ko garin kaji (chickpea flour)
Cokali ɗaya na nikaƙƙen flax + cokali uku na ruwa = kwai ɗaya, don ɗaure burger ko pancakes. Garin kaji da aka haɗa da ruwa yana yin omelette mai kyau.
Cuku (Cheese)
Kirkin cashew, yis na abinci, ko cuku na tsirrai daga shago
Don abincin da ake narka cuku, na shago ya inganta sosai. Don miya da abin sawa a sama, cashew da aka nika da lemu da yis na abinci yana da daɗi sosai da zarar ka saba da shi.
Nama (niƙaƙƙe, wanda aka dafa da miya, ko gasasshe)
Lentis, naman ƙasa (mushrooms), jackfruit, tofu, seitan, tempeh
Lentis don bolognese. Naman ƙasa don ɗanɗano mai zurfi. Jackfruit don naman da aka yayyaga. Tofu da tempeh don gashi da soyawa. Seitan idan kana son abin da za ka tauna mai kama da nama.
Daga al'adun da ba a cika wakilta ba
Ƙarin jita-jita shida waɗanda duniya ta riga ta sani.
Girkin abinci mai tushen tsirrai ba sabuwar kirkira ba ce. Jita-jita masu zuwa sun fito ne daga al'adun abinci waɗanda suka kasance suna ciyar da mutane a kan tsirrai tsawon ƙarnuka ko dubban shekaru. Kowane bayanin yana ninka a matsayin hanya mara kyau – isasshe don dafa, ba tsayayyen umarni ba.
Amharic / Tigrinya·Habasha
Misir Wat
Misir Wat shine miyan lentil ja wanda shine tsakiyar girkin Habasha – an dafa shi a hankali tare da haɗin berbere, albasa mai caramelized, da niter kibbeh (man shanu mai tsabta, wanda za'a iya maye gurbinsa da man zaitun mai kyau don sigar mai tushen tsirrai gaba ɗaya). Albasa tana tafiya da fari, an dafa ta har sai tayi kusan caramelized kafin a ƙara wani mai – wannan shine dabarar da ke gina zurfin dandano. Berbere, tafarnuwa, da ginger suna biyo baya, sannan lentil ja da aka wanke da isasshen ruwa don dafa su. Sakamakon ya kamata ya zama mai kauri, kusan kamar manna, ana cin shi da injera ko gurasa. Yana ɗaya daga cikin jita-jita mafi daɗi a kowane al'adar abinci kuma da gangan yana ɗaya daga cikin mafi cikakken gina jiki.
Wolof / Faransanci·Senegal
Thiéboudienne (sigar tsirrai)
Thiéboudienne shine abincin ƙasa na Senegal – wanda aka saba yi da kifi, amma sigar kayan lambu, wanda wasu masu dafa abinci ke kira Thiébou Yapp bu Weex, yana da matuƙar ƙauna. Shinkafa guntun hatsi mai tsayi ana dafa ta a cikin tumatir da tushen albasa wanda aka wadatu da tumatir paste, sannan a sa kaya da duk kayan lambu masu tushe da kankana da ke cikin lokaci: dankalin turawa mai zaki, rogo, turnip, aubergine, kabeji. Shinkafa tana ɗaukar tushen tumatir yayin da take dafa, tana canzawa zuwa orange mai dumi. Dabarar tana buƙatar haƙuri amma ɗan dabara: kayan lambu suna zuwa da fari don ba da dandano ga miya, shinkafa tana zuwa na ƙarshe don ɗaukar shi.
Jafanci·Japan
Kenchinjiru
Kenchin-jiru miyan gidan ibadar Buddha ce daga gidan sufi na Kenchoji a Kamakura – mai tushen tsirrai gaba ɗaya ta hanyar al'ada, wanda sufaye suka haɓaka waɗanda ke bin dokar cin ganyayyaki. Kayan lambu masu tushe (burdock, taro, daikon, karas) da tofu mai ƙarfi ana soyawa a cikin man sesame har sai tofu ya zama zinariya a gefuna, sannan a dafa shi a cikin kombu dashi tare da waken soya da mirin. Sakamakon yana da dumi kuma yana da tsanani a mafi kyawun ma'ana – mai zurfin dandano ba tare da dogara ga wadatar ba. Konnyaku (konjac) galibi ana ƙara shi don yaji. An yi wannan miyan a cikin irin wannan tsari tun ƙarni na 13.
Muturanci / Nahuatl·Mexico
Tinga daga Garbanzo
Tinga abinci ne na kaza da aka fi sani a Puebla, amma sigar garbanzo ta zama babban abinci na gida na Mexico ga masu cin abinci mai tushen tsirrai. Barkono na Chipotle a cikin adobo, tumatir, da albasa suna samar da miya mai hayaƙi; wake da aka bushe kuma aka wanke yana shiga kuma yana dahuwa har sai ya ɗauki miya kuma ya fara fashewa kaɗan a gefuna. Ana ba da shi a cikin tortila na masara mai dumi tare da avocado, albasa mai tsami, da salsa, wannan yana ɗaya daga cikin abinci mai tushen tsirrai mafi sauƙi da gamsarwa ga mutanen da suka saba da cin abinci ta wannan hanyar – yana da dandano mai sani kuma yana da matuƙar gamsarwa.
Larabci·Labanon / Levant
Mujadara
Mujadara yana ɗaya daga cikin tsofaffin abinci da aka rubuta a duniya – cakuda lentil da bulgur wheat ko shinkafa wanda aka ɗora da albasa mai caramelized wanda aka dafa a hankali har sai ya zama kamar jam. Abincin yana buƙatar ɗan dabara kaɗan amma haƙuri mai yawa don albasa, wanda ya kamata ya ɗauki minti 30-45 a kan matsakaiciyar wuta don kaiwa zurfin da ya dace. Ana ba da shi a zafin ɗaki tare da yogurt (ko tahini don sigar mai tushen tsirrai gaba ɗaya) da salatin faski da lemun tsami, yana da sauƙi kuma yana da matuƙar gamsarwa a cikin repertoire na Levant.
Indonesian / Javanese·Indonesia
Gado-gado
Gado-gado salatin Indonesiya ne na kayan lambu da aka dafa da kuma ɗanye – dankalin turawa da aka dafa, wake kore da aka dafa da gajeren lokaci, tsiron wake, kokwamba, da galibi ƙwai mai dafaffe (a cire don cin ganyayyaki) – an haɗa su da wani miya na gyada wanda aka yi daga busasshen gyada, sukari na dabino, tafarnuwa, lemun tsami, da barkono. Miyar ita ce abincin: mai rikitarwa, mai zaki, mai tsami, da mai yaji a lokaci ɗaya. Kowane yanki na Indonesiya yana da sigar miyan gyadansa, wanda ya bambanta daga santsi zuwa guntun guntun kuma daga mai laushi zuwa mai yaji sosai. Ana ba da shi a zafin ɗaki kuma yana ɗaya daga cikin cikakken abinci mai tushen tsirrai a cikin batun furotin, mai, da kuma daidaiton carbohydrate.
- Stew
- Miye-miye
- Salads
- Kayan Ganye
- Hatsi
- Tushe
- 'Ya'yan itace
- Citrus
Girki, ba tara girke-girke ba
Dabaru goma sun maye gurbin girke-girke dari
Mutane ba safai suke barin cin abinci na tushen shuka ba saboda ɗabi'a ko abinci mai gina jiki. Suna barin shi ne saboda abincin ya zama maras sha'awa. Maganin shine tsari: koyi ƙananan dabaru da ke sa tsire-tsire su yi ɗanɗano mai kyau, sannan a yi amfani da su ga duk abin da yake da arha kuma a cikin kaka. Girke-girke sun zama bambance-bambance maimakon umarni.
Dalilin da yasa abincin shuka yake ɗanɗano mara kyau
Nama yana kawo mai, gishiri, glutamate, da kuma browning a cikin abinci ta atomatik. Abubuwan shuka suna ba da waɗannan ne kawai idan ka ƙara su da gangan. Maɓallai huɗu sune zafi (browning na gaske, ba tururi ba), gishiri (da wuri kuma fiye da yadda yake jin daidai), umami (soy sauce, miso, tumatur paste, namomin kaza, nutritional yeast) da acid (matse lemun tsami ko vinegar a ƙarshe). Kusan kowane abinci na tushen shuka mai ban takaici yana rasa aƙalla biyu daga cikin huɗu.
Texture shine abu na biyu da ya ɓace
Faranti na abinci mai laushi iri ɗaya yana kama da ba a gama ba ko da ɗanɗano yana da kyau. Ana samun bambanci ta hanyar matsewa da gasa tofu maimakon dafa shi, gasa goro da tsaba, barin wasu kayan lambu a ɗanye, ƙara chickpeas da aka soya ko breadcrumbs, da kuma gamawa da ganyaye masu ƙanshi. Texture kuma shine dalilin da yasa stew iri ɗaya yake jin daɗi da shinkafa da pickle fiye da shi kaɗai.
Kafa protein yana sa abinci ya gamsar
Abincin da aka gina akan kayan lambu da hatsi kaɗai yana barin mutane su ji yunwa bayan awa biyu kuma suna zargin abincin. Kafa kowane babban abinci da legume, tofu, tempeh, seitan, ko wani yanki mai yawa na goro ko tsaba, da nufin kusan 20-30 g na protein a abincin rana da abincin dare. Koshi yana biye da protein da fiber, duka biyun suna da yawa idan ka shirya don su.
Samfurin da ke kawar da gajiyar yanke shawara
Hatsi ko sitaci, da legume ko tofu, da kayan lambu biyu, da miya, da kuma wani abu mai ƙyalli. Wannan tsari guda ɗaya yana samar da bowls na Mexican, thalis na Indiya, faranti na Levantine, donburi na Japan da kuma abincin rana na Mediterranean ya danganta da kayan yaji da miya da kake amfani da su. Girki ya zama haɗawa tare da abubuwa uku da aka shirya a gaba.
Girki da yawa shine bambanci tsakanin niyya da abincin dare
Sa'o'i biyu a rana ɗaya - tukunyar legumes, tire na kayan lambu da aka gasa, hatsi, da miya ɗaya - yana samar da abinci biyar zuwa shida tare da aikin minti goma kowanne. Wannan shine mafi amintaccen hasashen ko mutane za su ci gaba da canjin abinci bayan wata na biyu.
Miyoyi biyar da ke ɗaukar mako gabaɗaya
Kowanne yana yin kusan kofi ɗaya, yana dawwama kwana 5-7 a firiji kuma yana canza ainihin abubuwan da aka haɗa.
| Miya | Abubuwan da ke ciki | Mafi kyau da | Yana dawwama |
|---|---|---|---|
| Tahini-lemon | Tahini, lemun tsami, tafarnuwa, ruwa, gishiri | Kayan lambu da aka gasa, falafel, bowls na hatsi | Mako 1 |
| Peanut-lime | Man gyada, lemun tsami, soy, chilli, ginger | Noodles, tofu, kabeji slaw | Kwana 5 |
| Salsa verde | Parsley, capers, tafarnuwa, vinegar, man zaitun | Wake, dankali, kayan lambu da aka gasa | Kwana 4 |
| Miso-maple | Miso, maple, vinegar shinkafa, man sesame | Aubergine, tofu, squash | Makonni 2 |
| Cashew cream | Cashews da aka jika, lemun tsami, tafarnuwa, gishiri | Pasta, miya, abinci da aka gasa | Kwana 4 |
Dabarun girki na yau da kullun
Lahadi na awa biyu da ke gyara mako
- 1
Fara tukunyar legumes
Chickpeas, lentils ko wake baƙi. Saka gishiri a ruwan; ba ya taurare su kuma yana ɗanɗana su daga ciki.
- 2
Cika tire na gasa
Duk kayan lambun da suke buƙatar amfani, a jefa su da mai da gishiri, a cikin tanda mai zafi sosai har sai sun yi browning a gefuna.
- 3
Dafa hatsi
Shinkafa, farro, bulgur ko couscous. Hatsin da aka dafa yana daskarewa daidai a cikin sassa.
- 4
Yi miya ɗaya
Kowanne daga cikin biyar ɗin da ke sama. Wannan shine abin da ke sa ragowar abinci ya zama kamar sabon abinci maimakon maimaitawa.
- 5
Gasa wani abu mai ƙyalli
Tsaba, goro ko chickpeas masu yaji. Aikin minti biyar wanda zai canza kowane faranti na sauran mako.
Halayen girki da ke yanke sakamako
Yi
- Saka gishiri a matakai yayin girki maimakon a tebur kawai
- Taba da kwanon sosai kafin a saka komai a ciki
- Gamawa da acid - lemun tsami, vinegar, pickles, madadin yoghurt
- Ajiye miso, soy sauce, tumatur paste da nutritional yeast a koyaushe
- Dafa abinci guda uku akai-akai har sai ka kware sosai
Ka guji
- Tafasa ko tururi komai, wanda ke cire browning da texture
- Gina abinci daga kayan lambu kaɗai ba tare da kafa protein ba
- Gwada sabon girke-girke mai rikitarwa a yammacin ranar mako
- Rage yaji saboda taka tsantsan, sannan ka kammala cewa tsire-tsire ba su da ɗanɗano
- Siyan abubuwan da za a yi amfani da su sau ɗaya don girke-girke ɗaya da ba za ka sake yi ba
Tambayoyin girki
Me yasa abincina yake mara ɗanɗano?
Kusan koyaushe rashin isasshen gishiri, babu browning, babu tushen umami kuma babu acid a ƙarshe. Gyara waɗannan huɗun kafin canza girke-girke.
Ta yaya zan sa tofu ya yi ɗanɗano mai kyau?
Matse shi, yanka shi mai kauri, shafa shi da cornflour kaɗan, kuma dafa shi a cikin kwanon zafi ko tanda mai zafi har sai saman ya yi ƙyalli na gaske kafin ƙara kowane miya.
Wane kayan aiki ne ke da mahimmanci?
Kwanon nauyi mai riƙe zafi, wuka mai kaifi, babban tire na gasa da blender. Babu wani abu da zai canza sakamako sosai.
Nawa protein ya kamata babban abinci ya ƙunshi?
Kusan 20-30 g ga yawancin manya, wanda shine kusan kofi ɗaya na legumes da aka dafa, 150-200 g na tofu ko tempeh, ko haɗuwa da hatsi da goro.
Shin ina buƙatar abubuwa na musamman?
A'a. Nutritional yeast, miso da tahini suna da amfani kuma ba su da tsada; duk abin da ya wuce haka zaɓi ne.
Yaya tsawon lokacin da aka dafa da yawa zai dawwama?
Legumes da hatsi da aka dafa suna dawwama kwana 4-5 a firiji da watanni 3 a daskarewa; kayan lambu da aka gasa kwana 4; yawancin miyoyi kwana 4-7.
Nassoshi
- Littattafan kimiyyar abinci kan Maillard browning da haɗin gwiwar umami
- USDA FoodData Central don ƙimar protein kowane sashi da aka dafa
- Jagorar amincin abinci kan lokutan ajiya a firiji da daskarewa
Muhimman Abubuwan Lura
- Ko wacce abincin duniya tana da al'ada mai yawa na tushen shuka — dal na Indiya, shiro na Habasha, pasta e fagioli na Italiya, wake da shinkafa na Mexico, mezze na Levantine.
- Abincin shuka mai cikakken abinci yana cikin mafi arha a kowane babban kanti: hatsi, legumes, kayan lambu na lokaci da kayan daskarewa.
- Juyawar abincin dare biyar masu inganci a kowane mako ya isa don sanya cin abinci na tushen shuka ba tare da wahala ba.
- Dafa abinci sau ɗaya, cin abinci sau biyu — dafa babban tukunyar wake, hatsi ko miya a ranar Lahadi kuma za ku adana sa'o'i a duk tsawon mako.
Raba wannan shafi
Tambayoyin da Ake Yawan Yi
Zaɓi abinci uku da kuka riga kuka so (misali Italiyanci, Indiya, Mexican) kuma ku dafa abincinsu na tushen shuka na gargajiya — taliya da tumatir da wake, dal da shinkafa, tacos na wake. Kun riga kun san waɗannan ɗanɗanon.