Sonke sikhona: sigqolozele i-pantry futhi sizibuza ukuthi yini okufanele siyenze emhlabeni ngalelo thini elimnyama elingahleliwe. ubhontshisi . Kodwa uma ucabangela ukuthi labo bafana abancane bagcwele amaprotheni kanye ne-fiber, bathanda imifino futhi benza isisekelo esiguquguqukayo sokudla okunempilo (sawubona amasaladi, amasobho nezitsha zokusanhlamvu), akufanele kube nzima ukuthola ugqozi oluthile. Awudingi nokuwacwilisa! Usulungele ukugibela isitimela se-legume? Usenhlanhleni—sinamaresiphi angama-55 kabhontshisi omnyama ongawazama.
OKUhlobene: Amaresiphi angama-27 weChickpea Awusoze Wakhathala
Isithombe: Liz Andrew/Styling: Erin McDowell1. Izambane Elimnandi kanye ne-Black Bean Tacos ne-Blue Cheese Crema
Sikunikeza imvume ephelele yokuthi udle ezine.
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Isithombe/Isitayela: Katherine Gillen2. Ushizi Wamazambane Omnandi oneTurkey kanye Nobhontshisi Omnyama
Lona ungenziwa kalula i-vegan; vele ubeke i-turkey ephansi ngobhontshisi omnyama (noma olunye uhlobo lukabhontshisi).
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Isipuni se-Fork Bacon 3. U-Huevos Rancheros noBhontshisi Omnyama kanye ne-Chipotle Salsa
Ama-brunchers amnandi, lena eyakho. Ingxenye engcono kakhulu ukuthi kuthatha imizuzu engaphansi kwengama-20 ukwenza.
Nginike Ihhavini 4. Ibhodwe Elisheshayo Ubhontshisi Omnyama
Umpheki ocindezelayo wenza umsebenzi osheshayo wesobho nezitshulu ngokuvamile okungathatha amahora ukuwenza. Le recipe isebenzisa ubhontshisi omnyama omisiwe, kodwa asikho isidingo sokucwilisa kusengaphambili.
I-Modern Proper 5. Isitsha se-Quinoa
Uma sibona ngeso lengqondo isaladi lesidlo sasemini esimnandi, esigcwele, esingadabuki, yilokhu kanye esikucabangayo.
Ikhishi lokulangazelela 6. I-Ultimate Vegan Black Bean Burgers ne-Creamy Tahini Garlic Sauce
Ithi sala kahle kumabhega e-veggie e-freezer ahlala ekwehlisile. Lezi zisekelwe ezitshalweni futhi zigcwele amaprotheni (futhi ungazifriza ngokwakho).
Ingcosana ye-Yum 7. U-Quinoa Ubhontshisi Omnyama We-Crock Pot Upelepele Ogcwele
Ayikho inyama yenkomo egayiwe futhi-akukho cala ekugayweni kwenkomo-lokho kuyinto enhle kakhulu.
Healthy Nibbles & Izingcezu 8. Ibhulakufesi elilayishiwe Nachos
Ngeke sibe nandaba nokuvuka nge-skillet nachos embozwe ushizi.
I-Modern Proper 9. I-Butternut Squash Quesadilla ne-Caramelized Onion
Ingabe i-quesadillas iyisidlo sakusihlwa esisheshayo, esikahle, nesijabulisa isixuku? Lowo ngumbuzo wokukhuluma.
Ukhukhi kanye Kate 10. Isaladi Kabhontshisi Omnyama Omusha
Lokhu kungenza ukugcwaliswa okuhle kakhulu kokugoqa kwe-ulethisi noma ama-burritos...noma idiphu elincane lama-chips e-tortilla.
Ingcosana ye-Yum 11. Isaladi Amandla Womkhohlisi
Yini eyenza kube isaladi yamandla? Nokho, ishibhile, kulula ukulenza futhi kudinga imizuzu emihlanu nje yokulungiselela. O, futhi kumnandi kakhulu.
Idlala Kahle Ngebhotela 12. Easy Chorizo Sweet Potato Tacos Nobhontshisi Black
Ukugcwaliswa ngokwako kuyizithako ezintathu nje ezinambithekayo, ukuze ukwazi ukuchitha isikhathi ulungiselela okokugcoba okuthandayo.
Kanjani Ukudla Okumnandi 13. Izilayidi zeButternut Ezimnyama ezineKetchup yeChipotle
Ngokusobala mancane ukuze ukwazi ukudla okuningi kuwo.
I-Cotter Crunch 14. Easy Southwest Black Bean Polenta Casserole
Ayinayo i-gluten, imifino kanye nefriji. Yini enye ongayicela?
Ukhukhi kanye Kate 15. Veggie Black Bean Enchiladas
Bagcwele i-broccoli, isipinashi kanye ne-bell pepper, kodwa ungashintshanisa ngeminye imifino uma uthanda.
Uphizi Omnandi kanye Nesafroni 16. Imbiza Esheshayo I-Quinoa Enchilada Casserole
Isidlo sakusihlwa sesilungile emaminithini angu-30.
Ihlelwe kahle ngu-Erin 17. Ubhontshisi Omnyama WaseCuba kanye Nelayisi ne-Baked Plantains no-Red Pepper
Into elandelayo ehamba phambili ohambweni oluya e-Cienfuegos.
I-Half Baked Harvest 18. I-Chipotle Black Bean, Ilayisi Elinsundu kanye neMango Quesadillas
Reinvent Taco ngoLwesibili.
I-Foodie Crush 19. I-Southwestern Stuffed Bell Peppers
Ummbila, irayisi kanye nenyama yenkomo egayiwe kuletha ukunambitheka okukhulu, kodwa i-chipotle Gouda ithatha lokhu phezulu.
Isidlo sakusihlwa eZoo 20. Inkukhu Santa Fe
Isisekelo esisha somndeni.
OKUhlobene: 50 Izidlo Zenkukhu Ezingalindelekile Zokwenziwa Ngokushesha
TERI LYN FISHER/DLA NJENGOBA UNIKELA IFOKO21. Amazambane Amnandi Agcwele Ngokugcwele NgeYogathi Ye-Chipotle-Lime
Ubhatata uzogcinwa izinsuku ezinhlanu efrijini, ukuze ukwazi ukuwosa ngokuphelele ngaphambi kwesikhathi. Ukulungiselela ukudla, ubani?
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Emily Morgan22. Isobho likaKhokhothi Elimnandi Elimnandi Elisheshayo nelilula
Udinga ubufakazi bokuthi isidlo sakusihlwa singaba mnandi futhi sibe umzamo omncane? Ungabe usabheka okunye. Lesi sidlo sithatha imizuzu engama-35 ukusuka ekuqaleni kuya ekupheleni.
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Isithombe: Mark Weinberg/Styling: Erin McDowell23. I-Low-Carb Zucchini Enchiladas
AmaTortilla, besingakwazi neze. (FYI, lena ishisa kahle kakhulu, ukuze wenze inqwaba futhi uyidle isonto lonke.)
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Isithombe: Liz Andrew/Styling: Erin McDowell24. Slow-Cooker Inkukhu Enchilada Casserole
Into enzima kakhulu okufanele uyenze ukuvula isikhwama se-tortilla chips.
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Isithombe: Liz Andrew/Styling: Erin McDowell25. Umquba Kabhontshisi Omnyama
Phula isitsha ephathini yakho elandelayo ye-cocktail futhi uyibuke inyamalala njengomlingo.
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Amapuleti Amandla26. Quick Guacamole Quinoa Salad
Uma idiphu kanye nesaladi kunomntwana omnandi kakhulu, lokhu kungaba yikho.
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Isithombe: Liz Andrew/Styling: Erin McDowell27. Slow-Cooker Meal-Prep Burrito Bowls
Pakisha eyodwa yengane yakho futhi izokhuthaza konke umona wesidlo sasemini.
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UDAVID FRENKIEL/IKSHISHINI ELINCANE ELILUHLAZA28. I-Portobello kanye ne-Avocado Quesadillas ne-Magic Green Sauce
Ukugcwaliswa kwenkukhu noshizi kwakudala sekudala. Faka izinongo ngamakhowe acwebile, ukwatapheya okhilimu kanye nobhontshisi.
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Isithombe: Liz Andrew/Styling: Erin McDowell29. Ushili Wemifino Yembiza Eyodwa
Chili ngehora? Uyabheja ukuthi kungenzeka. Futhi ngeke uphuthelwe ngisho nenyama.
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Ingcosana ye-Yum 30. Izikhumba Zamazambane Ezimnandi zaseMexico ezinempilo
Ummbila ogazingiwe, ubhontshisi omnyama, i-cilantro entsha, ubhatata umoshi, i-chipotle ebabayo noshizi oncibilikisiwe, konke kulayishwe kusigaxa sethu esolintshi esiyintandokazi—yini okungafanele ukuyithanda?
Ikhishi lokulangazelela 31. Ama-Muffin Ane-Flourless Black Bean Brownie
Awukwazi ngokuphelele ukunambitha ubhontshisi kulokhu kudla okumnandi, kodwa engeza amathani amaprotheni kanye ne-fiber. Izingane zakho ngeke ziwazi umehluko.
Ukusiza Okugcwele 32. Tofu Scallion Black Bean Scramble
Ibhulakufesi eligcwele amaprotheni elizokugcina uqhubeka kuze kube isidlo sasemini. Ithiphu: Ungeqi i-tahini, yengeza ukhilimu omnandi emaqandeni akho.
I-Foodie Crush 33. Izitsha ze-Chipotle Lime Shrimp
Ingxenye engcono kakhulu mayelana nalesi sidlo esilula ukuthi singenziwa ngendlela oyifisayo—khululeka ukushintsha noma yiziphi izinhlamvu, amaprotheni noma imifino onayo. Ungagcini nje nge-chipotle marinade.
Kanjani Ukudla Okumnandi 34. Izilayidi zeButternut Ezimnyama Ngeketchup yeChipotle
Mancane, ngakho-ke qhubeka futhi ube namabili (noma amathathu).
Ikhishi lokulangazelela 35. Amasendishi Esaladi Ane-Protein Eningi Kabhontshisi Omnyama
Uma unemizuzu emihlanu uzoba nesikhathi esanele sokwenza lesi sidlo sasemini esingapheki esinempilo nesanelisayo.
I-Vegan elula 36. I-Avocado kanye ne-Black Bean Tortas
Le sandwich egcwele ukunambitheka yenza i-ham yakho noshizi kubukeke kufiphele.
I-Vegan elula 37. Isaladi Ubhontshisi Omnyama, Umbila & Ukwatapheya
Ungakwazi ukuhlanganisa le saladi ye-zesty nama-chips e-tortilla, uyengeze esaladini eluhlaza noma uyisebenzise phezu kwebhega. Noma ungavele ujabulele uphuma endishini ngokhezo nje. Kunjalo lokho kuhle.
I-Half Baked Harvest 38. I-Poblano Ebabayo, Ubhontshisi Omnyama kanye ne-Quinoa Enchiladas
Umuthi odla imifino onenhliziyo enhle osebenzisa ukudla okuningi okuyisisekelo njengo-anyanisi, u-garlic, ubhontshisi, iquinoa nezinongo. Kanye nawo wonke ushizi ngoba, kahle, ushizi.
Ikhishi lokulangazelela 39. Ukotapheya Onempilo Ubhontshisi Omnyama Brownies
Ubani othi ukudla okunempilo kusho ukweqa uphudingi? Hhayi thina. Lawa ma-brownies amabhontshisi amnyama angenalo ubisi anomsoco futhi okumnandi.
Ama-Peas Amabili NePod Yawo 40. Isaladi Kabhontshisi Omnyama
Kugcine kulula ngale saladi eyanelisayo, enokhilimu omuncu.
Ingcosana ye-Yum 41. I-Crock-Pot Ingulube I-Adobo enobhontshisi Omnyama
Iyeke isitshulu.
Nginike Ihhavini 42. Imizuzu eyi-10 Iphayinaphu Elimnyama I-Tostadas
Hamba ku-Tex-Mex ngemizuzu nje.
I-Vegan elula 43. Ubhontshisi Omnyama WaseCuba & Isitsha Somango
Havana, ooh na-na (ay) ...
Ikhishi lokulangazelela 44. Isaladi Elimnandi Elithosiwe kanye Nobhontshisi Omnyama neSalsa Yommbila Wophayinaphu Omusha
Isihluthulelo sokujabulisa izivakashi ngaphandle komzamo omkhulu? I-salsa eyenziwe ekhaya.
Isithombe: Liz Andrew/Styling: Erin McDowell45. Salmon Bowl nge Farro, Black Beans kanye Tahini Dressing
Igcwele amaprotheni.
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I-Carlsbad Cravings 46. Idiphu likabhontshisi obhakiwe
Ukwenza lokhu kuwo wonke amaphathi kuze kube sekupheleni kwesikhathi.
Isithombe: Liz Andrew/Styling: Erin McDowell47. Ukwatapheya kanye Nobhontshisi Omnyama Isaladi
Yidla ukudla okusele kwasemini isonto lonke.
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Ukusiza Okugcwele 48. I-Black Bean Skillet Scramble with Cheesy Polenta
Wina i-brunch, ngosizo lwe-polenta e-silky.
Lexi's Ikhishi Elihlanzekile 49. Isobho likabhontshisi omnyama weVegan Easy
Isidlo sasemini sizobe sesilungile ngokuncanyana (futhi silayishwe izaqathi nesilimo esidliwayo esinamagatsha anamanzi, ukuze uthole umthamo owengeziwe wemifino).
Ukusiza Okugcwele 50. I-Vegan Black Bean kanye ne-Corn Burgers
Yenza ama-patties ambalwa futhi uwafake efrijini ngesidlo sakusihlwa sangesonto elizayo.
OKUhlobene: Amaresiphi angama-Burger amakhulu angama-50 emhlabeni jikelele
Ikhishi le-Snixy 51. I-Skinny Black Bean kanye neVeggie Mexican Pizza
Izingane zizokuthanda lokhu (kanjalo nabantu abadala).
Ingulube neQuill 52. I-Soyrizo Enezinongo kanye ne-Empanadas Kabhontshisi Omnyama
Ubani owayazi ukuthi ungabhaxabula ama-empanada ethini?
Ikhishi lokulangazelela 53. I-Slow-Cooker Ubhontshisi Omnyama, I-Quinoa kanye Nesobho Le-Tortilla Yenkukhu
Sizodla lesi ubusika bonke.
Kanjani Ukudla Okumnandi 54. Game Day Beer Chili
Noma njengoba sithanda ukuyibiza, i-chili kabhiya yansuku zonke.
Isithombe: Liz Andrew/Styling: Erin McDowell55. AmaNacho amancane
Imvume yokudla i-nachos ngedina inikeziwe.
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OKUhlobene: Ukudla okuyi-12 Ongakwenza Ngekani likabhontshisi weCannellini
