Le pasta elula ye - pasta ne- milk- primavera iresiphi ingalungiswa njengesidlo esikhulu esiphephile. Yenziwe isiphuzi esimhlophe esimhlophe esenziwe nge-white sauce ne-garlic kanye ne-basil for ukunambitheka, lokhu kuyisitsha sokugcwalisa esiphuthumayo sokudla okunomsoco okusheshayo nokulula. Zama bese ubona ukuthi awukona nje ukukhetha ukuwuthela ekutheni uhambe ngokuphindaphindiwe kwezitsha ozenzayo ngokuphindaphindiwe.
I-Pasta primavera ingenye yalezo zokupheka ezingenziwa kunoma iyiphi inamba yezindlela ezahlukene; akukhona neze indlela engalungile. Ngezinkomo eziningi ezinempilo - kufaka phakathi i-broccoli, izaqathe, amakhowe , nama-peas aqhwaqisiwe - le pasta elula ihlanganisa ndawonye imifino kanye ne-pasta ku-sauce emhlophe enamafutha aphansi kanye ne-vegan soymilk asekelwe esimweni esinomsoco wokunambitheka. Ngamafutha amancane futhi angenalo ubisi ngokuphelele, le pritavera ye-pasta enezinwele zezingelosi ikhulu kakhulu emafutheni futhi ayinayo i-cholesterol ngokuphelele.
Okuzokwenza
- 3 tbsp amafutha omnqumo
- I-anyanisi e-1, eqoshiwe
- 3 clove garlic, nengulube
- 1 tbsp basil omisiwe
- 6 tbsp ufulawa
- 3 izinkomishi
- ubisi lwe-soy
- 1/4 indebe
- imvubelo yesondlo
- 1 inhloko encane broccoli, uthathe florets
- 1 isanqante esesiphakathi, enqanyuliwe
- Amakhowe amasha ahlanza amakhilogremu angu-1/2
- 1 inkomishi ipea efriziwe, thawed
- Usawoti kanye nopelepele ukunambitha
- 1 pounds angel izinwele pasta
Indlela Yokwenza
- Ncoma amafutha omnqumo epanini elikhulu phezu komlilo ophakathi. Engeza u-anyanisi oqoshiwe, ne-garlic kanye ne-basil futhi uvumele ukushisa kuze kube yilapho u-anyanisi ushintshashintsha imizuzu engu-5 ukuya kwangu-7. Okulandelayo, gqugquzela ufulawa ukwenza unamathisele obunzima.
- Kwengeza kancane ubisi lwe-soy, uvuselele njalo. Hlanganisa imvubelo yesondlo, bese upheka phezu kokushisa okuphansi kuze kube yilapho ingxube ikhula.
- Ephakeni elihlukile, besebenzisa imifino yemifino, udoti ama-broccoli kanye nama-carrots aqoshiwe kuze kube yilapho engasondeli, bese uwafaka emsizeni omhlophe kanye nama-mushroom nama-peas okhuni. Engeza usawoti kanye nepelepele ukunambitha, bese upheka phezu kokushisa okuphansi kuze kube yilapho uphelela ngokugcwele, ukuvusa kaningi.
- Pheka i-pasta yezinwele zezingelosi ngokusho kwemiyalezo yephakheji, bese ukhonza i-pasta primavera i-sauce phezu kwe-pasta elungiselelwe.
> Le recipe iphinde iphinde ibe nemvume evela kuThe Compassionate Cook Cookbook.
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 855 |
| Inani lamafutha | 17 g |
| I-Fat egcwele | 3 g |
| I-Fat Unsaturated | 10 g |
| I-cholesterol | 0 mg |
| I-sodium | 696 mg |
| Ama-carbohydrate | 148 g |
| I-Fiber Dietary | 16 g |
| Amaphrotheni | 30 g |