I-recipe ye-frittata yemifino yokudla yemifino ne-vegan ene tofu esikhundleni samaqanda. Imvubelo yempilo inikeza iphunga elimnandi kule frittata esekelwe ku-tofu. Ngokufana ne-quiche, lesi sidlo siphelele kwasekuseni noma nge-brunch. Zama ukufafaza ushizi othile (i-milk or soy) phezulu ukuze uthole ukunambitheka okuningi nakakhulu.
Awuzange wenze i-vegan frittata futhi ungaqiniseki ukuthi yini ongayilindela? I-frittata ye-vegan eyenziwe ne-tofu izoba nesinambithe esifanayo nesidlo se-frittata esisekelwe eqanda, kodwa ukuthungwa kuzoba okuhlukile. Amaqanda anika u-frittata ebhakabhakeni nokukhanyisa "okwesiponti", kanti i-tofu yenza izinguqulo ze-vegan kancane kakhulu ngomlomo "oshisayo" uzizwa uma uluma kuwo. Noma kunjalo, ama-flavour afana kakhulu, futhi enza kahle, futhi nawo wonke lawo mazambane, anyanisi eluhlaza, kanye no-"umami" usawoti we-soy sauce, ngeke ukwazi ukubona umehluko noma yikuphi. Ikakhulu uma ukhonza ama-mimosas ambalwa ohlangothini!
I-Fritatta yenza isidlo sakusihlwa se- Easter sasekuseni, i-brunch, noma ukudla kwasemini.
Okuzokwenza
- 1/4 indebe yamafutha omnqumo (noma amanye amafutha okupheka)
- 1 anyanisi (encane encane)
- 4 anyanisi aluhlaza (oqoshiwe, uhlukanise imifino kusuka phansi)
- 4 i-clove garlic (i-minced)
- 2 amazambane aphakathi
- 1 tsp. usawoti
- 1/2 tsp. umnyama omnyama (ohlukaniswe)
- 1 12 oz. iphakheji tofu (iqinile, igcwele futhi igxishiwe)
- 1/4 indebe ye-soy sauce
- 4 tbsp. imvubelo yesondlo
- Okuzikhethela: ushizi
Indlela Yokwenza
Okokuqala, vula bese ucindezela i-tofu yakho. I-tofu iningi izodla ukunambitheka kangcono uma ucindezela kuqala ngoba i-tofu ifana nesiponji - amanzi amaningi owakhipha ngokucophelela kuwo, i-flavour ewusizo kakhulu ingangena! Awuqiniseki ukuthi ungayenza kanjani ngokucophelela ukuze ufunde kahle? Bheka lesi sinyathelo esilula ngesinyathelo: Indlela yokucindezela i-tofu.
Uma i-tofu yakho icindezelwe kahle, ngaphambi kokushisa i-ovini kuya kuma-degree angu-325.
Epanini elikhulu lokudoba, jabula u-anyanisi, u-garlic, namabhodlela ama-anyanisi aluhlaza emafutheni omnqumo amaminithi angu-2-3.
Engeza amazambane, usawoti kanye ne-pepper, futhi usebenzise i-sautee imizuzu engu-10-15, uvuselele ngezikhathi ezithile kuze kube yilapho amazambane enombala obomvu.
Hlanganisa i-tofu, i-soy sauce, nemvubelo yesondlo ku-processor yokudla noma i-blender kuze kuhlanganiswe kahle. Uxube luyoba lukhulu kakhulu. Engeza u-anyanisi aluhlaza kanye namazambane bese uthele epanini lokugaya okugcoba.
Pheka imizuzu engu-45-50, kuze kufike phezulu kuphekwe futhi kuphekwe yonke indlela.
Ngenkathi i-frittata yakho isashisa, ufafaza phezulu nge ushizi uma uthanda. Vumela i-frittata ukuba ipholile kancane ngaphambi kokucwenga nokukhonza, njengoba lokhu kuzokusiza ukusetha nokuqinisa kancane kancane. Jabulela!
I-Vegetarian engaphezulu ne-Vegan Breakfast Recipes:
- Ukubamba nokuhamba: Imibono yokudla kwasekuseni okunempilo ongayidla
- Beyond Basics: Kufanele ube kanjani tofu for kwasekuseni
- Amaprotheni aphezulu angenasidlo sakusasa kwasekuseni
- Imibono yasendlini yasendlini yasendlini yasekuseni yemifino ne-vegan
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 239 |
| Inani lamafutha | 13 g |
| I-Fat egcwele | 2 g |
| I-Fat Unsaturated | 7 g |
| I-cholesterol | 0 mg |
| I-sodium | 1,028 mg |
| Ama-carbohydrate | 24 g |
| I-Fiber Dietary | 3 g |
| Amaphrotheni | 10 g |