Njengesobho? Like tempeh? Zama lokhu okulula kwemifino ye-tempeh kanye nesobho yemifino iresiphi!
Lena yindawo yokudla yemifino yokudla yemifino ekhishwa ngamakhemikhali nge-cartots eningi, e-anyanisi kanye ne- tempeh eyengeziwe yokwenza iphrotheni ikhuthaze izitshalo , izitshalo kanye nokudla okungenakusihlwa ngoMsombuluko! Izingane, ungakhonza kule recipe ye-tempeh kanye neyotamatisi isobho nge-vegan eshicilelwe isangweji eshicilelwe ngesidlo sasekuseni saseMelika, esenziwe kahle.
Le recipe iresiphi i-vegetarian, i-vegan, iphansi e-kilojoule, futhi, uma kudingeka, ingenziwa kalula nge-gluten. Kuzodingeka uqiniseke ukuthi i-tempeh oyisebenzisayo i-gluten-free (iningi liyilo, kodwa embalwa ayikho, ngakho funda ilebula) kanye nomhluzi wemifino (noma, yenza umhluzi wakho wemifino ozenzela ). Zonke ezinye izithako ziphephile kunoma ubani onokuzwela kwe-gluten.
Uma uthanda ukupheka nge-tempeh , uzothanda le recipe ye-vegetable elula ye- vegetable , noma, uma ngabe isobho le-tomato oyifunayo, nansi ngisho nangokwengeziwe kunempilo yesobho ye-tomato isobho zokuzama ukuzama .
Jabulela!
I-Tempeh isobho se-soup iresiphi nesithombe esihlonishwayo yi-Lightlife Foods.
Okuzokwenza
- I-tempeh ye-1-ounce ye-8 ounce, uthathe ama-cubes angu-1/2-intshi
- 1/4 indebe yamafutha omnqumo, ihlukaniswe
- 1 anyanisi omkhulu, oqoshiwe
- 1/2 tsp. usawoti
- Amakhilogremu ama-2, ahlutshiwe futhi anqunywe ku-1/2-inch rounds
- 4 1/2 izinkomishi
- umhluzi wemifino
- 1/4 indebe utamatisi unamathisele
- 1 tsp. ilamula kalamula (fresh is best)
- Isipuni esingu-1 eqoshiwe i-dill fresh
Indlela Yokwenza
- Esikhathini sommbila omkhulu wesobho, ukushisa izipuni ezimbili zamafutha omnqumo phezu komlilo ophakathi. Engeza o-anyanisi oqoshiwe kanye nosawoti nokushisa, uvuselele njalo, imizuzu engu-6 kuya kwangu-8 noma kuze kube yilapho u-anyanisi elula.
- Okulandelayo, engeza izaqathe ezilicucwe, bese umboza ibhodlela lesobho, bese unciphisa ukushisa kuya phansi. Vumela izaqathe ukuba zipheke, zivuselele njalo, cishe imizuzu emihlanu.
- Okulandelayo, engeza umhluzi wemifino bese ulethe ngamathumba phezu kokushisa okukhulu. Uma umhluzi wezitshalo ushisa, nciphisa ukushisa ukuze ubambe kancane futhi uvumele ukushisa, ukumbozwa, eminye imizuzu engu-30.
- Ku-blender, uhlanza ngokucophelela inhlanganisela yesobho ku-batches uze ube bushelelezi futhi ube mnandi, bese ufaka u-tomato unamathisele kanye nejusi lemonsi ku-blender bese uxuba imizuzwana embalwa ukuze ufake.
- Esikhathini se-skillet, ukushisa izipuni ezimbili ezisele ezamafutha phezu kokushisa okuphakathi. Engeza i-tempeh ye-cubed uphinde upheke imizuzu engu-3 kuya emihlanu, uvuselele njalo ukupheka i-tempeh ngokulinganayo kuzo zonke izinhlangothi. Engeza i-dill bese upheka imizuzwana engu-30. Isobho lensimbi ezitsheni eziyisithupha naphezulu kwesitsha ngasinye nge tempeh ephekiwe kanye nedill.
Le recipe ye-tempeh neyotamatisi isobhozo zombili amaprotheni aphakeme , imifino, i-vegan ne-calorie ephansi.
Ulwazi lomsoco:
Yenza ama-six servings yemifino ye-tempeh yemifino.
Ama-calories / Ukukhonza: 241
Inani lamafutha 13 g 19%; I-Satatated Fat 2 g 9%; I-Trans Fat 0 g
I-cholesterol 0 MG 0%
I-sodium 1,017 MG 42%
I-Vitamin A 484% I-Vitamin C 13%
I-carbohydrate 24 g 8%; I-Fiber Diet 9 g 34%; Ama-Sugars 9 g 1%
Amaprotheni 8 g 16%; I-calcium 8% I-Iron 12%
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 248 |
| Inani lamafutha | 14 g |
| I-Fat egcwele | 3 g |
| I-Fat Unsaturated | 8 g |
| I-cholesterol | 0 mg |
| I-sodium | 849 mg |
| Ama-carbohydrate | 23 g |
| I-Fiber Dietary | 5 g |
| Amaphrotheni | 12 g |