Name: Maharagwe ya Nazi
Cuisine: Kenya · Tanzania

Huehcāuh achtopa mā in tōcāyōtl "vegano" mochīhuaz, miyacpa in cēmanāhuatl ye tlacuāyā noyuhquin.

In tlacuālli ic xihuitl amo yehuātl cē tlamantli ic West ahnozo axcan. Yehuātl in tlacuālcalli ic miyac tlacah — in tlacuālli nochipa, in tlacuālli ic ilhuitl, in tlacuālli ic tocitlicah. Lentejas ic Levante, etl īhuān tlaōlli ic Mesoamérica, tlaōlli īhuān dal ic Asia, curries ic xihuitl ic África, tofu īhuān fideos ic Asia. In tlamantli tlein nēci tlanican amo yehuāntin in tlamantli tlein tictlahtlaniāh. Yehuāntin in tlamantli melāhuac.

Amárico / Tigriña·Etiopía

Misir Wat

Misir Wat ye in red lentil stew ipan the heart ihuan Ethiopian cooking — slow-cooked ihuan berbere spice blend, caramelised onion, huan niter kibbeh (clarified butter, in aquin hueli ye replaced ihuan good olive oil ihuan ce fully plant-based version). Onions go ipan dry first, cooked down until cualcahuac caramelised achto nochi fat ye added — this ye the technique in aquin builds depth. Berbere, garlic, huan ginger go ipan next, then washed red lentils huan enough water ipan cook inmech through. In result cualcahuac ye thick, cualcahuac paste-like, eaten ihuan injera o bread. Ye ce ihuan the most flavourful dishes ipan nochi food tradition huan accidentally ce ihuan the most nutritionally complete.

Wolof / Francés·Senegal

Thiéboudienne (tlahuilli iztac)

Thiéboudienne ye the national dish ihuan Senegal — traditionally made ihuan fish, huan the vegetable version, cualcahuac Thiébou Yapp bu Weex ihuan some cooks, ye equally beloved. Long-grain broken rice ye cooked ipan ce tomato huan onion base enriched ihuan tomato paste, then layered ihuan tlen cualcahuac root vegetables huan squash ye ipan season: sweet potato, cassava, turnip, aubergine, cabbage. In rice absorbs the tomato base in aquin it cooks, turning ce deep warm orange. In technique requires patience huan cualcahuac technique: the vegetables go ipan first ipan flavor the broth, the rice go ipan last ipan absorb it.

Japonés·Japón

Kenchin-jiru

Kenchin-jiru ye ce Buddhist temple soup ihuan the Kenchoji monastery ipan Kamakura — fully plant-based ihuan tradition, developed ihuan monks following ce vegetarian code. Root vegetables (burdock, taro, daikon, carrot) huan firm tofu ye sautéed ipan sesame oil until the tofu ye golden ipan the edges, then simmered ipan kombu dashi ihuan soy sauce huan mirin. In result ye warming huan austere ipan the best sense — deeply flavoured ahmo relying ipan richness. Konnyaku (konjac) ye cualcahuac added ihuan texture. Inin soup oquichihua made ipan essentially the sami form in aquin the 13th century.

Caxtillan Tlahtolli / Nahuatl·México

Tinga de Garbanzo

Tinga ye traditionally ce shredded chicken dish ihuan Puebla, huan the garbanzo version oquichihua become ce staple ihuan Mexican home cooking ihuan plant-based eaters. Chipotle peppers ipan adobo, tomatoes, huan onion form ce smoky sauce; drained huan rinsed chickpeas go ipan huan cook until inmech absorb the sauce huan begin ipan break down slightly ipan the edges. Served ipan warm corn tortillas ihuan avocado, pickled onion, huan salsa, this ye ce ihuan the most approachable huan satisfying plant-based dishes ihuan tlatlacah in aquin ye new ipan eating this way — ye familiar ipan flavor huan deeply satisfying.

Árabe·Líbano / Levant

Mujadara

Mujadara ye ce ihuan the oldest recorded dishes ipan the tlalticpactli — ce mixture ihuan lentils huan bulgur wheat o rice topped ihuan deeply caramelised onions in aquin ye cooked low huan slow until cualcahuac jammy. In dish requires cualcahuac ahmo technique huan ce great deal ihuan patience ihuan the onions, in aquin cualcahuac take 30–45 minutes cualcahuac medium-low heat ipan reach the right depth. Served ipan room temperature ihuan yogurt (o tahini ihuan ce fully plant-based version) huan ce salad ihuan chopped parsley huan lemon, ye simultaneously the simplest huan most satisfying thing ipan the Levantine repertoire.

Indonesia / Javanese·Indonesia

Gado-gado

Gado-gado ye ce Indonesian salad ihuan cooked huan raw vegetables — boiled potato, blanched green beans, bean sprouts, cucumber, huan cualcahuac hard-cooked egg (omit ihuan vegan) — brought together ihuan ce peanut sauce made ihuan ground roasted peanuts, palm sugar, garlic, lime, huan chilli. In sauce ye the dish: complex, sweet, sour, huan spicy simultaneously. Nochi region ihuan Indonesia quipiya in in-own version ihuan the peanut sauce, ranging ihuan smooth ipan chunky huan ihuan mild ipan very hot. Ye served ipan room temperature huan ye ce ihuan the most complete plant-based meals ipan terms ihuan protein, fat, huan carbohydrate balance.

Mahtlactli tequitl quipatlantoc cien tlahcuilolli

In tlacah amo quicahuah in tlacualli tlen xihuitl ica tlaneltoquiliztli zo tlanahuatiliztli. Quicahuah ica in tlacualli mocuepa tzopelic. In tlapalehuiliztli itech quiza: ximomachtih in tepiton tequitl tlen quichihua in xihuitl cualtzin, niman xictequiti ica tlein tlamoxtic huan tlein ipan cahuitl. In tlahcuilolli mocuepah cencah tlamantli, ahmo tlanahuatilli.

Tleica in tlacualli tlen xihuitl amo cualtzin

In nacatl quihuicah chihualiztli, iztatl, umami huan ixtlahuacayotl. In xihuitl quinequi tiquintlaliz ica tleyohualli. In nahui tlamantli: tletl (cualtzin ixtlahuacayotl, ahmo apiliztli), iztatl (achto huan miac tlen ticmati), umami (soya, miso, jitomate, nanacatl, nutritional yeast) huan xocotl (limon zo vinagre ipan tlamiliztli). Cenca mochipa in tlacualli tlen xihuitl amo cualtzin pampa amo quipia ome tlen in nahui tlamantli.

In ixtlahuacayotl in oc ce tlamantli tlen polihui

In tlacualli tlen mochipa tlacpac amo cualtzin, manozo cualtzin ihuic. In ixtlahuacayotl quichihua ica ticpachoz huan tictotoz tofu, tictotoz nextli huan ahuachtli, ticpiyaz cequi xihuitl chichic, tictlaliz chichic garbanzo zo pan, huan tictlamiz ica xihuitl chichic. In ixtlahuacayotl no ica in ce molli cualtzin ica arroz huan xocotl amo san ce.

In proteina quichihua in tlacualli cualtzin

In tlacualli tlen xihuitl huan tlayolli san ica quicahua in tlacah mayana ome horas huan quicahua in tlacualli. Xictlali in proteina ica etl, tofu, tempeh, seitan, zo miac nextli zo ahuachtli, 20–30 g ipan tlanexi huan tlayohualli. In tlacah amo mayana ica proteina huan fibra, tlein oncah intla tictequiti.

In tlamachtiliztli tlen quipoloa in tlahuelilocayotl

Tlayolli zo almidon, huan etl zo tofu, huan ome xihuitl, huan ce molli, huan ce tlamantli chichic. In ce tlamachtiliztli quichihua Mexican bowls, Indian thalis, Levantine plates, Japanese donburi huan Mediterranean lunches, san ica tlein especias huan molli tictequiti. In tequitl mocuepa tlamachtiliztli ica eti tlamantli tlen ticchihua achto.

In tequitl tlen quichihua in tlanexi huan tlayohualli

Ome horas ipan ce tonali — ce comitl tlen etl, ce tlamantli tlen xihuitl totoc, ce tlayolli, huan ce molli — quichihua mahtlactli zo chicuace tlacualli ica mahtlactli minutos tequitl. Inin ce tlamantli tlen quimati in tlacah intla quicahuah in tlacualli ipan ce metztli.

Macuilli molli tlen quihuicah ce semana

Cehui quichihua ce taza, quipia 5–7 tonali ipan refrigerador huan quipatlantoc in tlacualli tlen tictequiti.

Molli	Tlamantli tlen itech	Cualtzin ica	Quipia
Tahini-limón	Tahini, limón, ajo, atl, iztatl	Xihuitl totoc, falafel, tlayolli	Ce semana
Cacahuate-limón	Cacahuate, limón, soya, chilli, jengibre	Fideos, tofu, col	Macuilli tonali
Salsa verde	Perejil, alcaparras, ajo, vinagre, aceite de oliva	Etl, papas, xihuitl totoc	Nahui tonali
Miso-árbol	Miso, árbol, vinagre de arroz, aceite de ajonjolí	Aubergine, tofu, calabaza	Ome semanas
Crema de anacardo	Anacardo, limón, ajo, iztatl	Pasta, sopas, tlacualli totoc	Nahui tonali

Tequitl tlen tlacualli

In ome horas ipan domingo tlen quichihua in semana

Xictlali ce comitl tlen etl

Garbanzo, lentejas zo etl tzintli. Xictlali iztatl ipan atl; amo quichihua chichic huan quichihua cualtzin itech.

Xictlali ce tlamantli tlen totoc

Tlein xihuitl tlen ticnequi, ica aceite huan iztatl, ipan tletl cenca totoc hasta que ixtlahuac.

Xictlali ce tlayolli

Arroz, farro, bulgur zo couscous. In tlayolli totoc cualtzin ipan freezer.

Xictlali ce molli

Ce tlen in macuilli molli. Inin quichihua in tlacualli tlen occepa cualtzin, ahmo san ce.

Xictlali ce tlamantli chichic

Nextli, ahuachtli zo garbanzo ica especias. Macuilli minutos tequitl tlen quipatlantoc in tlacualli ipan semana.

Tequitl tlen cocina tlen quichihua in tlamantli

Xicchihua

Xictlali iztatl ipan tequitl, ahmo san ipan mesa
Xicchihua in comitl cenca totoc achto tictequiti
Xictlami ica xocotl — limón, vinagre, xocotl, yogur
Xicpiya miso, soya, jitomate huan nutritional yeast
Xictequiti in eti tlacualli tlen ticmati

Xicahua

Xicapiz zo xicchichiuh in mochi, tlen quipoloa ixtlahuacayotl
Xicchihua tlacualli ica xihuitl san ica, ahmo proteina
Xictequiti ce tlahcuilolli chichic ipan tlayohualli
Xicahua iztatl, niman xicmati in xihuitl amo cualtzin
Xiccohuaz tlamantli tlen san ce tlahcuilolli

Tlahtlamantli tlen cocina

Tleica in notlacualli amo cualtzin?

Cenca mochipa amo iztatl, amo ixtlahuacayotl, amo umami huan amo xocotl. Xicpatla in nahui tlamantli achto ticpatla tlahcuilolli.

Quen nicchihua tofu cualtzin?

Xicpachi, xictequi hueyi, xictlali tepiton harina de maíz, huan xictotoc ipan comitl totoc zo tletl totoc hasta que ixtlahuac achto tictlali molli.

Tlein tlamantli cualtzin?

Ce comitl tlen quipia tletl, ce cuchillo chichic, ce tlamantli tlen totoc hueyi huan ce blender. In oc ce tlamantli amo quichihua miac.

Quezqui proteina quinequi ce tlacualli?

20–30 g ipan tlacah hueyi, tlein ce taza tlen etl totoc, 150–200 g tlen tofu zo tempeh, zo ica tlayolli huan nextli.

Nictlazohua tlamantli tlen especial?

Amo. Nutritional yeast, miso huan tahini cualtzin huan amo miac; in oc ce tlamantli san intla ticnequi.

Quezqui tonali quipia in tlacualli tlen ticchihua achto?

In etl huan tlayolli totoc quipia 4–5 tonali ipan refrigerador huan 3 metztli ipan freezer; in xihuitl totoc 4 tonali; in molli 4–7 tonali.

Tlacualchihualiztli in cocina ōmpa ōtimachqueh

Huehcāuh achtopa mā in tōcāyōtl "vegano" mochīhuaz, miyacpa in cēmanāhuatl ye tlacuāyā noyuhquin.

Maharagwe ya Nazi

Red Lentil & Spinach Dal

Pikliz & Grilled Mushrooms

Hausa Waina with Pepper Sauce

Bún Chay

Khichuri

Intla cē tlacuālli tlein ticpactiah quipiya inīn, inīn yehuātl tlein hueli ticuīz.

Icho oc ce dishes the tlalticpactli ya quimixilia.