I-veggies ekhishwe kancane kancane yenza lokhu kudla okuhlaza kwemifino kuhlanganise nekhasi lokudla okolweni. Yenziwe nge-bell pepper, i-poblano pepper, u-anyanisi, u-garlic, utamatisi kanye no-cilantro oqoshiwe futhi ugcwala ushizi olunzima oluthiwe. Lena ithuba elihle lokuhlola ushizi olunzima olunzima lwe-Italy kunokuba kuvamile. Uma umisa ngesitolo sokudla, thatha i-Asiago noma i-Romano ushizi ukuze ubheke ngaphezulu, noma, uma ubheka nje into ongayenza nalokho onakho, i-Parmesan ushizi nayo, kuhle kakhulu.
Sebenzisa i-pasta yonke yengqolowa ukuze wenze le pasta yemifino ibe yinto enempilo kakhulu, futhi njalo ungashiya ushizi umdwebo we-vegan pasta primavera (noma uphelele ngesambatho esincane somsoco kunalokho, uma ukhetha).
Lezi zitshalo zemifino i-pasta primavera nemifino iresiphi ye-Wheat Foods Council.
Okuzokwenza
- 1 inkomishi idonsa i-bell pepper
- 1 inkomishi idliwe i-poblano, i-pasilla noma i-anaheim pepper
- 1 inkomishi idonisi anyanisi
- 2 clove garlic, diced
- 1 inkomishi utamatisi, diced
- 1/2 indebe cilantro entsha (ozikhethela)
- 1/4 indebe eluhlaza anyanisi, oqoshiwe (ama-scallions)
- Ama-ounces angu-8 ayi-pasta
- 2 tbsp amafutha omnqumo
- 1/2 inkomishi ushizi ovuthiwe (i-Asiago noma i-Romano noma ngisho nje ushizi we-Parmesan)
Indlela Yokwenza
Okokuqala, pheka i-pasta yakho yonke yekakolweni ngokwemiyalo yephakheji; gxuma kahle, bese ubeka eceleni.
Ngesikhathi i-pasta ipheka, i-sautee i-pepper eqoshiwe, i-poblana, i-pasilla noma i-anaheim pepper, no-anyanisi, u-garlic no-utamatisi kumunye wezipuni wamafutha omnqumo kuze kufike kancane, cishe imizuzu engu-3-4. Qinisekisa ukuthi usebenzisa i-pan enkulu ngokwanele yalokhu, ngoba uzobe ungeze kuwo wonke ama-pasta alandelayo.
Okulandelayo, engeza i-pasta ephekwe bese wengeza isipuni esisele esengeziwe samafutha omnqumo.
Hlanganisa imizuzu emibili ukusabalalisa nokuxuba kuze kuhlanganise kahle futhi konke kuthukuthele.
Khipha ekushiseni bese uthele esitsheni sokukhonza uma usebenzisa eyodwa, uphinde ufafaze ama-cilantro, ama-scallions, kanye noshizi ngaphezulu kwe-pasta ephekwe kanye nemigodi.
Jabulela isidlo sakho semifino esilula nesondlo!
Izinkonzo: Yenza imisebenzi eyisithupha yengqolowa ephelele yengqolowa
Ama-calories ngokukhonza: 236
Ukudla okunomsoco: Ukukhonza okunye kwalesi sidlo kunikeza cishe: amakholori angu-236; 6 g amafutha (4 g agcwele); 17 mg i-cholesterol; 244 mg sodium; 37 g ama-carbohydrate; 6 g fiber; 12 g amaprotheni; 36 mcg folate no-2 mg iron.
Njengale recipe? Nakhu okulula okudliwayo okudliwa yi-pasta ongawadla:
- I-cream engezansi yamafutha we-vegan pasta primavera iresiphi
- Utamatisi omisiwe owenziwe ngama-Sun kanye ne-walnut penne
- I-pasta yonke yengqolowa i-primavera ne-pepper
- I-Lemon ne-pine nut cappellini pasta iresiphi
- Okudliwa okungenamsoco okungadli inyama
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 283 |
| Inani lamafutha | 8 g |
| I-Fat egcwele | 2 g |
| I-Fat Unsaturated | 4 g |
| I-cholesterol | 6 mg |
| I-sodium | 147 mg |
| Ama-carbohydrate | 44 g |
| I-Fiber Dietary | 4 g |
| Amaphrotheni | 10 g |