纯素天贝藜麦寿司 Vegan Tempeh Quinoa Sushi

PS：裴丽萨为中国人民大学哲学院研究生；杜汶珂为中国人民大学商学院本科生。两人通过中国人民大学素食文化协会相识，成为对于低碳饮食消费有着共同追求朋友。

-纯素天贝藜麦寿司-

Vegan Tempeh Quinoa Sushi

-食材-

INGREDIENTS

米饭Sushi rice 

 200克 三色藜麦                       200g three coloured quinoa    300毫升 纯净水300ml water 50毫升 米醋（无酒精）50ml  rice vinegar 5克  盐5g  salt 

 馅料Filling 100克 天贝100g tempeh 80克 平菇80g oyster mushrooms 一条 黄瓜one  cucumber 一个 甜菜根one  beetroot   一根 胡萝卜one  carrot 15克  紫甘蓝15g red cabbage    少许 胡椒粉A small amount of pepper 少许 味噌酱A small amount of miso sauce 少许  酱油soy sauce 少许  熟芝麻sesame 

甜菜根鹰嘴豆泥酱
beetroot chickpea sauce 40 克  (熟)鹰嘴豆40g cooked chickpeas       30克 甜菜根30g beetroot   

-做法-

INSTRUCTIONS

1. 藜麦提前浸泡2小时，去除苦感。
Rinse and then soak the quinoa for about 2 hours in advance.
2. 泡好后将藜麦和2.5倍的水倒入锅中。将藜麦在开水中煮沸15-20分钟左右（不需要盖盖子），令其膨胀至变透明，此时口感有嚼头略带弹性。
After soaking, pour quinoa and 2.5 times the amount of water into a pot. Boil quinoa for 15-20 minutes (no cover is required), make it swell until the quinoa becomes transparent. At this point, the consistence of quinoa is slightly elastic.

3. 煮好的饭翻松后，让饭再焖个10～15分钟，使米粒的口感更能发挥出来。 Use a spoon to turn the quinoa then cover and let the quinoa rice sit for another 10-15 minutes.
4. 趁热盛到大盆中（因为热的饭在拌醋时才能入味吸收）。调制寿司醋（米醋加盐混合），然后倒入饭中。拌醋时饭勺要以平行角度切入饭中翻拌,垂直搅拌会造成饭粒过度松散,也不要压饭粒,尽量保持饭粒完整、松软，让饭充分吸收醋味。 Prepare sushi vinegar (mixed with white vinegar and salt) then pour into the quinoa rice and mix.
5. 待醋味充分浸入后，让米饭冷下来。 Let the quinoa rice cool down.

6. 紫甘蓝洗净，切成细丝腌制15分钟左右。 Wash and shred the purple cabbage, then add some salt and let it rest for about 15 minutes.
7. 胡萝卜、黄瓜、甜菜根洗净，（胡萝卜、甜菜根去皮），切长条，放在一个盘子备用。（留少许的甜菜根做酱）。 Wash the carrot, cucumber and beet root (peel carrot and beet root), cut long strips and put them on a plate. Leave a little bit of beetroot for making the sauce.
8. 平菇撕条。热锅后将平菇倒入锅干炒至水分出来。加入少许的酱油和芝麻加拌均匀，再炒两分钟左右，放在一个盘子备用。 Tear the oyster mushrooms into parts. Heat the pan and fry the mushrooms until the water comes out. Add a little bit of soy sauce and sesame and mix well, stir for about two minutes, and put aside.
9. 天贝切长条，将少许的味噌、酱油和胡椒粉搅拌均，天贝腌制10分钟左右，放在一个盘子，烤箱预热180度烤至金黄（大约15分钟）。 Cut the tempeh into strips, mix a bit of miso sauce, soy sauce and pepper and marinate the tempeh in it for about 10 minutes, then bake or fry until it turns golden.

10. 准备甜菜鹰嘴豆泥。用搅拌机把鹰嘴豆和少许煮熟的甜菜根打成泥。 Prepare the beet chickpea sauce. Cook the beetroot 5-10 min and blend with the cooked chickpeas.
11. 准备竹帘，铺上一片海苔，海苔光滑面朝下，放上适量的米饭铺平。涂上自制寿司酱，然后放上天贝、平菇、胡萝卜、黄瓜、甜菜根条、腌制紫的甘蓝。开始用寿司卷帘卷起。双手指端压住食材固定，以双手大拇指抬起卷帘；快速盖过食材，右手边拉竹帘，左手往内边滚边压。再用双手压紧实；继续边压边卷至完成。 Place the quinoa rice and the other ingredients on a piece of seaweed then roll to sushi.

12. 寿司吃法：寿司蘸自制纯素沙拉酱特别美味。 Eat together with vegan yogurt dip. 

-自制纯素沙拉酱-

Homemade vegan yogurt dip

-食材-

INGREDIENTS

200克 自制植物酸奶200g vegan yogurt 点击链接查看自制做纯素酸奶的做法：Open the link below to read how to make homemade vegan yogurt.
自制纯素“酸奶”揭秘方法大全（收藏版）homemade vegan yogurt methods 一勺 白米醋（无酒精）1tsp white vinegar (alcohol free) 一勺 柠檬汁1tsp lemon juice 一勺 营养酵母1tsp nutritional yeast ½勺  盐½ tsp salt ¼ 勺¼ tsp pepper 

-做法-

INSTRUCTIONS

 将所有食材搅拌均匀（也可以用破壁机），装进玻璃缸，放入冰箱冷藏,即可。
Stir all the ingredients evenly (or use a mixer), fill into a glass container and refrigerate ( it can keep for about 2-3 days).

Vegan纯净素美食

-天贝-

Tempeh
天贝（Tempeh）被誉为 “ 素食的圣品 ”。  天贝起源于印度尼西亚，是以大豆为原料，经脱壳、浸泡、接种根霉菌后用香焦树、麻粟村或月桂树等阔叶树的叶子包上,利用其树叶上寄生的特定种类真菌——根霉发酵而制得的一种高蛋白大豆发酵食品, 天贝营养丰富,风格独特,与大豆原料相比,在许多方面具有优良的品质其风味独特，外观新奇，倍受东南亚人民的青睐。 
它的蛋白质媲美牛肉，因为经过发酵，蛋白质的吸收率可达到90%以上，而且零胆固醇，富含钙、铁、镁、磷、锌、等矿物质，以及维他命B12（可以帮助脂肪和蛋白的新陈代谢、消除疲劳），堪称完美食物！ 天贝和豆腐同样是豆制品，但是从图中可以看出，蛋白质、维生素B12、等微量元素，天贝的含量都大大的多于豆腐。
天贝的益生菌是肠道的好伙伴。有易消化，并且可减少肠道气体。  低脂高蛋白、零胆固醇、高钙、性价比高、全食物、含有B12等等这些特质，让天贝从其他食物中脱颖而出，开始越来越大范围的流行天贝已经悄然成为了欧美网红圈的健康食物代表~


►低脂高蛋白，
100g天贝中所含的蛋白质为20g，比牛肉还多2g，可是脂肪却比牛肉少的多，GI值却非常非常低，是增肌减脂的必备良品，而且性价比可比牛肉高多了!►易消化，易吸收，不胀气！
因为天贝经过发酵，所以比一般的豆制品要更好消化。并且，黄豆内的营养成分通过发酵，被进一步的激发出来，比普通黄豆、豆腐营养价值更高。 而且天贝将蛋白质消化吸收率从大豆的 65.3%提高到93.8%以上。发酵产生活性很强的蛋白酶，使天贝游离氨基酸（用于合成蛋白质）和多肽（蛋白质的一部分）明显增多。所以天贝容易消化不涨气，从而满足了老年人、体弱者、消化系统弱的人群对蛋白的需求。
 ►比牛奶安全的高钙！
100g黄豆天贝中所含钙为111mg，可以和牛奶中的钙含量媲美。而钙和其他矿物质，如维生素K和维生素D一起，能保持骨骼密度，防治薄弱，骨骼脆，骨折。但是天贝比牛奶更胜一筹，因为牛奶中的钙会导致人的体质酸化，喝多了反而会泻钙。 以美国为例，美国女性平均每天摄取2磅的奶类产品，却仍有约三千万人罹患骨质疏松症；过量地摄取奶制品或增强骨骼药物实际上可能引致脆骨、骨折与癌症。
►丰富的维生素B族!
大豆经过酵解，维生素B族含量明显增加。不过虽然天贝中含有B12，但其含量并没有传说中那么的高，所以还是建议大家同时摄取多样的发酵食物来补充足够的B12。 
►富含益生菌，对肠胃有益!
吃发酵食物的好吃非常多。发酵食物里含有的显微植物群会在肠内形成一道保护膜，预防一些会让人肠道不适的病菌，如沙门氏菌和大肠杆菌。
而且，天贝类的发酵食品还能增强人体抗体，让人抵抗力增强。再加上，它还能调节食欲，减少大家对糖和精制碳水化合物的渴望！  Tempeh is known as "a vegan superfood". Tempeh is currently one of the most popular meat substitutes in the market. Whether you’re vegetarian or not, it is a great addition to any diet. It’s very nutritious, contains prebiotics, is high in protein, and is also a versatile ingredient.  What is Tempeh?
Tempeh is a plant-based protein source that originated in Indonesia. It’s made from fermented soybeans that have been formed into a block, though store bought tempeh often includes additional beans and grains. Though it’s known for its high protein content, it offers a host of different health benefits. For example, it’s loaded with vitamins and minerals like calcium, manganese, phosphorus, and iron! The protein content in Tempeh is comparable to beef, because after fermentation, the protein absorption rate can reach more than 90%, but in comparison to beef Tempeh has zero cholesterol. Tempeh is rich in minerals such as calcium, iron, magnesium, phosphorus, zinc, etc, also it contains vitamin B12 (helps metabolism of fat and protein, and eliminates fatigue). Both tempeh and tofu are great meat alternatives, but through the fermentation process the content of protein, vitamin B12, and other trace elements is higher than in tofu. ►Low fat and high protein The protein content in 100g tempeh is 20g, that’s 2g more than in beef, but its fat content is much less than in beef, also its GI value is very low.Not only that, but the fermentation process has already helped convert some of the protein into amino acids, reducing the amount of work required by your digestive system.
 ►Easy to digest, easy to absorb, does not lead to bloating Because tempeh is fermented, it is better digested than the other bean products. Moreover, the nutritional components in soybean are further stimulated by fermentation, this is why tempeh is more valuable than that of ordinary soybean and tofu.  ►Higher in calcium and safer than milk The calcium content in 100g tempeh is 111mg, which can be compared with that in milk.  Calcium, together with other essential minerals like vitamin K and vitamin D, is needed to maintain bone mineral density and prevent weak, brittle bones and fractures. On the contrary, the statistics show that excessive intake of dairy products or bone enhancement drugs may actually lead to brittle bones, fractures and cancer.For example women in the United States consume about 2 pounds of dairy products per day, but about 30 million people are still suffering from osteoporosis.

►Rich in vitamin B group After fermenting, the content of B-vitamins in tempeh is increased significantly. However, although it contains some vitamin B12, the amount is not as high as it is said, therefore it is suggested to supplement B12.   ►Rich in probiotics, good for the stomach
The consumption of fermented, probiotic foods has many benefits. The microflora that lives in fermented foods creates a protective lining in the intestines and shields it against pathogens like salmonella and E. coli.Tempeh and other fermented foods can help increase the amount of beneficial bacteria in the gut, which can have far-reaching effects on health. Probiotics can help break down sugars and carbohydrates so they’re more easily digested, control harmful bacteria in the body, fight diarrhea, help with indigestion, fight chronic inflammation and even boost immune system function. 更多菜谱：

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