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vegetudiant

vie et recettes vegan pour petit budget.

Mercredi 9 octobre 2013 à 11:08

Bonjour.
Je vais vous proposer une nouvelle "recette". Vous la connaissez surement, mais en version omnivore.

Il y a plusieurs versions de fajitas, celles que je connais sont boeuf et poulet. Je vais donc la "traduire" en vegan.

http://vegetudiant.cowblog.fr/images/fajita.jpg

Dans tous les cas il vous faudra:
des casseroles, faits tout, cuillère en bois etc.


Pour ceux "façon poulet" je vous les propose en aigre douce.
Il faut
-de la salade, des tomates et des oignons (rouges et/ou blancs), des haricots rouges (petite boite) et du maïs (1/2 boite)
-des protéines de soja texturées, gros morceaux ( à 6e50/kg. pour cette recette vous devriez en avoir pour 40cts je pense. je mets 3 bonnes poignées de main)
- un gros bol d'eau (saladier) qui passe au micro-onde ou résiste au chaud
- un cube de  bouillon de légume (facultatif)
- de la sauce tomate ou du concassé (petite brique/pot)
-du sucre roux (une à deux cuillères à soupe)
-des crêpes à fajitas (celles de chez Lidl sont vegan)
- de l'huile végétale de cuisson (olive c'est meilleur. tournesol fait l'affaire. ou culiness oméga 3 ou fruit d'or sans lactose...)

Solution n°1:
Prendre le saladier/bol, mettre les protéines de soja, le remplir d'eau pour les couvrir. mettre au micro-onde 4minutes environ.

Solution n°2:

Prendre un saladier, mettre le bouillon de légumes et de l'eau bouillante sur les protéines. ça sera un peu meilleur.


Une fois les protéines réhydratées, les égoutter un peu (vider l'eau qui reste, attention à ne pas se brûler! et les presser avec du sopalin si nécessaire).
Mettre votre huile/beurre/graisse dans un fait tout, et faire revenir les oignons puis les protéines, pour que ça caramélise.
Rajoutez la sauce tomate (et les tomates si voulues chaudes/molles), le sucre. les haricots et le maïs Laisser mijotez.

Prendre une crêpe, poser de la salade (et les tomates si voulues crues et croquantes), puis le mélange sauce/protéines.

Pour les végétariens non vegans, vous pouvez mettre du fromage qui fond dessus/dedans. Pour les vegan je pense qu'il existe du simili fromage qui fond (type simili mozarella ou emmental, mais je n'en ai jamais trouvé dans ma ville, donc pas essayé!).

Mettre au micro-onde pour chauffer un peu la crêpe si vous préférez.


Pour la version "simili boeuf"


Il faut
-de la salade, des tomates et des oignons (rouges et/ou blancs). 1/2 boite de maïs, 1 petite boite de haricots rouges.
-du haché végétal (même que pour les lasagnes)
- de la sauce tomate ou du concassé (petite brique/pot)
- du piri piri , de la harissa, du tabasco ou toute autre sauce un peu piquante, voir du piment. à doser selon votre goût.
-du sucre roux (facultatif, une cuillère à café pour enlever l'acidité de la tomate)
-de la crème fraiche de riz ou de soja (facultatif, ça rajoute une texture plus légère et "fromagère")
-des crêpes à fajitas (celles de chez Lidl sont vegan)
- de l'huile végétale de cuisson (olive c'est meilleur. tournesol fait l'affaire. ou culiness oméga 3 ou fruit d'or sans lactose...)

Prendre le fait tout, mettre votre graisse (un peu, genre 1 ou 2 cuillères). Faire dorer/cuire le haché végétal et les oignons.
Rajouter la sauce tomate, puis le pirir-piri (facultatif, ou autre selon le goût), puis le sucre pour casser l'acidité. ajouter le maïs et les haricots rouges.
si vous voulez une texture crémeuse, ajouter une bonne cuillère de crème soja ou riz.

Procéder au "dressage". Crêpe, salade, tomates crues (facultatif. ou champignons pour changer), mélange haché/sauce.

Idem, pour les végétarien non végétaliens, possibilité de mettre du râpé dedans/dessus.

Mettre au micro-onde pour chauffer un peu la crêpe si vous préférez.

Voilà, ça prend 10minutes cuisson comprise, et c'est assez facile :)
Budget: environ 5euros pour 6 crêpes (3 personnes ou 2 gloutonnes)
ça se garde dans une boite plastique hermétique 2/3 jours au frigo et se réchauffe plutôt bien (2minutes à peine au micro-onde). Idéal pour amener à la pause déjeuner du boulot!

Par http://www.h2-eau.fr le Lundi 13 juillet 2015 à 8:54
Une fois les protéines réhydratées, les égoutter un peu (vider l'eau qui reste, attention à ne pas se brûler! et les presser avec du sopalin si nécessaire).
Par http://www.sosirradies31.fr le Mardi 15 septembre 2015 à 4:54
Ce n'est pas parce que l'on n'adhère pas aux choix de ces personnes qu'on doit les insulter. Ca craint!
Par http://www.casquetteree.fr le Vendredi 25 septembre 2015 à 3:05
Les avis sont assez partagés sur la question.
Par http://www.ludovicblaisin.fr le Mercredi 18 novembre 2015 à 7:38
Rajouter la sauce tomate, puis le pirir-piri (facultatif, ou autre selon le goût), puis le sucre pour casser l'acidité. ajouter le maïs et les haricots rouges.
Par http://www.triphop.it le Jeudi 19 novembre 2015 à 1:16
(facultatif), de la pâte à tarte (brisée pour moi aujourd'hui), du sucre (rapadura: sucre de canne roux non raffiné).
Par http://www.gardenbaby.fr le Samedi 5 décembre 2015 à 8:15
Prendre le saladier/bol, mettre les protéines de soja, le remplir d'eau pour les couvrir.
Par http://www.hotel-restaurant-causse-mejean.fr le Vendredi 8 janvier 2016 à 3:39
Merci pour cette recette, je la teste cette semaine ! :)
Par http://www.ecquants.fr le Jeudi 10 mars 2016 à 9:06
Je suis actuellement étudiante, et vegan.
Par http://www.ballon-concept.fr le Vendredi 1er avril 2016 à 11:18
A l’aide d’un mixeur (ou d’une fourchette), réduisez les spéculos en poudre. Ajoutez le tofu, la farine, la maïzena, le sucre et la levure.
Par http://www.ecquants.fr le Samedi 23 avril 2016 à 5:41
Il faut battre quelques minutes,
Par http://www.daproject.fr le Lundi 27 juin 2016 à 2:35
la chayote, chayotte, o
Par http://www.proof-reading.service le Vendredi 22 juillet 2016 à 13:09
So, some people thrive on being badly treated, and it usually goes hand in hand with obsessive tendencies. It is my opinion.
Par http://www.vansfranceofficiel.fr le Samedi 23 juillet 2016 à 6:06
và la base il s'agit d'une recette libanaise à base de pois-chiche et de sésame, et d'épices.
C'est un pur délice, ça ne coûte pas très cher (entre 1 et 3e le pot en verre, 100g environ)....et c'est addictif !
Par http://www.woodmade.fr0 le Mercredi 3 août 2016 à 9:22
far beyond count
Par salomon pas cher le Samedi 24 septembre 2016 à 5:01
Vous la connaissez surement, mais en version omnivore.
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