I-Jambalaya iyisiphuzo se-rice eseningizimu esiphundu ne-utamatisi nama-veggies. Le recipe ye-jambalaya yemifino ne- vegan isitayela seCreole, okusho ukuthi irayisi iyamiswa ngo-tomato, hhayi nje kwamanzi. Nakuba le iresiphi idinga i-zucchini ne-okra, imilenze oyisebenzisayo impela kuwe. Isitshalo seqanda, amakhowe noma u-squash ophuzi nawo uzosebenza kahle. Ngayo yonke leyo mizimba, inyama esikhundleni sokuthi iresiphi idinga ukuthi ingeyodwa, kodwa kuhle ukufaka ukuthi uzobe ukhonza lokhu njengesitsha esikhulu.
Le recipe ye-jambalaya yemifino kanye ne- Vegan ipheka imali enomusa, ngakho-ke uhlele ukusala! Kuzosebenza cishe ayisithupha njengesidlo esikhulu, noma ayisishiyagalombili uma ukhonza njengesitsha sokudla eceleni kwamanye ama-entrees.
Kunezindawo ezimbalwa lapho i-gluten ingafihla kule recipe, ngakho-ke qaphela uma upheka noma ubani odla i-gluten. Hlola umhluzi wakho wemifino ukuze uqiniseke ukuthi awunayo i-gluten (noma, yenza umhluzi wakho wemifino ozenziwe ), futhi cishe uzodinga ukukhipha usawoti onolisiwe, njengoba iningi liqukethe izithasiselo ezine gluten efihliwe. Abaningi abathintekayo inyama abengekho gluten, ngakho-ke uzodinga ukushiya lokho futhi.
Okuzokwenza
- 1 anyanisi, oqoshiwe
- 3 i-clove garlic (i-minced)
- 2 izimbambo zesilimo esidliwayo esinamagatsha anamanzi (oqoshiwe)
- 1 i-pepper eluhlaza bell (oqoshiwe)
- 1 1/2 izinkomishi ezingcolile ilayisi omhlophe
- I-6 6 oz ingafaka utamatisi unamathisele
- 5 izinkomishi umhluzi yemifino
- 2 i-zucchinis (ilicutshiwe)
- 1 1/2 izinkomishi okra, fresh noma iqhwa
- 1 ingathatha utamatisi OR OR 4 utamatisi amakhulu (aqoshiwe)
- 1 inkomishi yemifino yenkomo yenyama yenkomo inyama, njengama brand Gimme Lean noma ama-Morningstar Farms Crumbles (ozikhethela)
- 1 tsp oregano
- 1/2 tsp paprika
- 1/2 tsp cayenne (noma ukunambitha)
- 1/2 tsp pepper omnyama
- 1 tsp i-parsley omisiwe
- I-1/2 tsp usawoti okolisiwe
Indlela Yokwenza
- Esikhathini esikhulu, xuba utamatisi unamathele ngemhluzi yemifino uze ubushelelezi bese ubeka eceleni.
- Embizeni enkulu, hamba u-anyanisi, u-garlic, isilimo esidliwayo esinamagatsha anamanzi kanye ne-pepper eluhlaza kuze kube yilapho ulula kancane, cishe amaminithi angu-5. Engeza ilayisi elingavuthiwe futhi uvumele ilayisi ukuba ishonte ngomzuzu owodwa, ivuse. Engeza unamathisela utamatisi nomhluzi wemifino yemifino. Ncishisa ukushisa, ikhava futhi uvumele ukumisa imizuzu engaba ngu-10, uvuselele ngezikhathi ezithile.
- Esikhatsini se-skillet ehlukile, gxuma i-okra, i-zucchini kanye nenyama yemifino esikhundleni senyama kuze kube yilapho izikhumba zisanda kupheka futhi inyama yesikhashana isuke ibe mnyama, cishe imizuzu engama-3 ukuya kwemihlanu.
- Ngemuva kokuba ilayisi seliphekwe imizuzu engaba ngu-10, yengeze inyama eyinhlanzi yenyama kanye nemigodi, izinongo nama-utamatisi aqoshiwe, evuselela kahle ukuhlanganisa.
- Vala, bese uvumela ukumamitha amaminithi angu-10 kuya kwangu-15 ngaphezulu, uvuselele ngezikhathi ezithile, kuze kube yilapho izikhumba ziphekwe ngokugcwele futhi ilayisi ithambile.
Khonza i-jambalaya yakho yemifino nge-sauce eshisayo uma ungathanda, futhi ujabulele!
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 231 |
| Inani lamafutha | 1 g |
| I-Fat egcwele | 0 g |
| I-Fat Unsaturated | 0 g |
| I-cholesterol | 3 mg |
| I-sodium | 635 mg |
| Ama-carbohydrate | 47 g |
| I-Fiber Dietary | 5 g |
| Amaphrotheni | 9 g |