E hauʻoli i ka hanaʻana a me kaʻaiʻana i kēia mau mea kiʻekiʻe kiʻekiʻe no nā mea hua'ōpala a me nā holoholona vegan
ʻO kēlā me kēia o kēia mau meaʻaiʻai meaʻai lapalapa me ka pauʻole o kaʻaiʻana, no laila eʻike ponoʻoe i ka nui o ka pilina e loaʻa ana i kēlā me kēia lawelaweʻana. ʻO nā meaʻai a pau he meaʻawaʻawa a me kaʻaiʻole, me ka loaʻaʻole o nā mea holoholona (keʻoleʻoe e kiʻi aku me ka kirimaʻala a me ka cheese, e like me ke kiʻiʻia).
Aia kēia mauʻike i ka papa heleʻana o nā mea pilikino ma ka lawelaweʻana. No kaʻoi aku o ke kālā, hoʻomaka i ka luna o ka papa inoa.
E hauʻoli!
ʻO Tofu Chili mea kanu
(28.9 kelemu protein) Pīkīʻoki a me ka tofu e hāʻawi i hoʻokahi pālua o pūmua. Aia i loko o kēia meaʻai nā'āhiho a me ka bele pepa, ka mea āu iʻikeʻole ai ma ka hoʻonaninui chili.
ʻOiwi Tempeh Chili
(24.7 grams ka protein) Hoʻopili kēia chili i ka beans a me ka tempeh, he meaʻai i hanaʻia mai ka hua puana i kālaiʻia me ka palaoa e like me ka bale. ʻOi aku ka meaʻono i ka tofu, ai ka wā e komo ai i loko o ka chili, hiki i kahi mea maʻa keʻai. Eia naʻe, inā makemakeʻoe i kahi meaʻaiʻona lamaʻole, ponoʻoe e nānā no ka gluten-free tempeh.
ʻOiwi Bean a me ka Pīpī Potato
(21.4 grams protein) Hoʻokani nā honoʻuala a me nā kāloka i ka māmā o kaʻaila chili i loko o kēia meaʻai. Hiki iāʻoe ke hana i kēia gluten-ʻole ma ka kohoʻana i kahi'ōpū punahele free-free aiʻole e hana i ka wai ma kahi. Loaʻa iāʻoe kahi kahā nui o ka huaʻa A A me ka nui o nā huaʻa C a me ka hao me kēia meaʻai āpau.
ʻAiʻia ka momona me ka'ōpīpī
(21 grams ka protein) Inā makemakeʻoe i ka meaʻono momona momonaʻole, nānā hou. Hanaʻia me nā kāloti, nāʻuala, a me ka hīmele,ʻo kēiaʻano kahe o kaʻohe, he mea maikaʻiʻo ia o ka lāʻauʻo A a me C. Ke makemake nei wau i kaʻoki i ka sou!
'Apena Lēkana MeaʻAi Loaʻa
(18.7 grams ka protein)ʻO kēia meaʻai hoʻolimalima momona ka meaʻai e hoʻohana i ka wai lemon, lau, a me ke kō mai i kahi meaʻono.
He ipuʻoluʻolu ia e leʻaleʻa ai i ke anuanu.
ʻOiwi Pilikino TVP Chile
(18.7 grams ka protein) Hoʻolālā kēiaʻano ho'āla pilalala nui-protein e hoʻohana i ka protein protein (TVP) i mea pani no kaʻiʻo i loko o ka chili. Hiki iāʻoe ke hana aʻoi aʻe paha i ka mea ola ma o ka hoʻololiʻana i ka nui o ka pepa cayenne a iʻole nā meaʻulaʻula.
Hoʻopiʻi a me kaʻike Black Bean Soup (kiʻiʻia)
(14.5 grams ka protein) Ma ka hoʻohanaʻana i nā pī baʻa a me ka salsa i hoʻomākaukauʻia, hiki iāʻoe ke hoʻokomo i kēia'ōpani pīniʻeleʻele i ka manawa pono wale no e hoʻomaʻemaʻe ai ia ma luna o ka stoveop. Ināʻoe i loko o ka hale kuke aiʻole ka pahu uela, ponoʻoe i kahi mau kapuaʻi mai kahi meaʻaiʻai meaʻai nui a me kaʻaila vela.
ʻO ka palaoaʻo ka'ākīpika kaʻohiʻo Chili
(14.2 grams protein) Hiki iāʻoe ke hele i nā mea hihiu ma ka hoʻouluʻana i nā makai i kēia chili kūkā. E noʻonoʻoʻoe i nā pepaʻulaʻula, aiʻole nā mele pēpē, nā kāloti i kāhiʻia, ka kulina, ke zucchini, a me nā tōmato. Ināʻoe e hāʻawi nei i kahi makana i kāu mahinaʻai, ponoʻoe e hana i kēia mea a hoʻopau i nā meaʻai i nā pule ma hope. Hiki iāʻoe ke hauʻoli i ka makani nui o ka mea kanu A. A me C.
Kauhale Pea Maʻemaʻe
(12.5 grams ka protein) Eʻoluʻolu i nā meaʻono o India me kēia'ōhinu'ōmaʻomaʻa i'ōwiliʻia me ka turmeric, cayenne, cumin, a me cloves.
Meaʻaiʻo Chili me ka Mock Meat
(12 grams protein) Inā hanaʻoe i ka chili no kekahi mea eʻoki ana i kaʻiʻo, hoʻohanaʻo ia i kahi'ōmole maikaʻi me ka mea momona a me kaʻole cholesterol.