Ufuna i-breakfast ye-vegan burrito elula yokwenza ekhaya? Zama lokhu. Leli phepha elingenayo i-egg-free, le-milk-free ne-vegan le-burrito lihlanganisa ne- tofu nge-anyanisi anyanisi, u-garlic, amakhowe no-utamatisi kanye ne-sauce esiphundu se-tasco ukuze uthole ukudla okunempilo ukuqala usuku. Unamaprotheni amaningi avela ku-tofu, futhi iningi lamagciwane ukuze likugcwalise nge-fibre, ngakho-ke iresiphi ye-vegan ye-breakfast ye-burrito elula yenza umqondo wesidlo sasekuseni osheshayo nesondlo. Ngaphezulu kwakho konke ukhilimu omuncu ongasona uketshezi lwe-milk kanye ne-vegan ushizi, uma unesandla esithile, noma, engeza kwenye salsa noma i-guacamole uma ungathanda.
Njengokwenza imifino ye-vegetarian ne-vegan burritos? Ungase futhi ufune ukuzama le recipe ye- vegetarian, amaqanda kanye nobhontshisi burrito noma le recipe eyisisekelo se-vegetarian breakfast burrito namaqanda.
Uma ungaqiniseki ukuthi yini i-vegan, uzodinga ukuhlola le ncazelo elula ye- vegan lapha , futhi uma ufuna ezinye zokupheka ze-vegan, uzothola okuningi zokupheka kwe-vegan lapha.
Okuzokwenza
- Ama-tortillas angu-4 (ulula)
- 3 tbsp amafutha yemifino (noma olunye uhlobo lwamafutha okupheka)
- I-clove i-garlic (i-minced)
- I-1/2 anyanisi (eqoshiwe)
- I-1 pound eqinile noma i-tofu eyengeziwe-eqinile (igonywe, bese iqoshiwe ibe cubes 1-intshi)
- 1/2 amakhowe amakhowe (aqanjiwe)
- 1 utamatisi amakhulu (aqoshiwe)
- 1/8 i-tsp turmeric
- dash i-Tabasco sauce (noma ukunambitha)
- dash usawoti (noma ukunambitha)
- dash pepper (noma ukunambitha)
- Ukuzikhethela: ukhilimu omuncu ongewona ubisi
- Okuzikhethela: ushizi we-vegan, ovuliwe
Indlela Yokwenza
Ama-tortillas afudumele phezu kwesitofu noma nge-microwave kuze kube yilapho ishisa futhi ithambile.
Esikhathini esikhulu se-skillet noma se-frying, sautee u-garlic no-anyanisi emafutheni omifino ngomzuzu owodwa noma amabili, bese ufaka ama-tofu, ama-mushroom kanye no-utamatisi oqoshiwe bese upheka, uvuselela njalo, cishe amaminithi angu-4-6, noma kuze kube amakhowe esithambile futhi ephekiwe.
Susa i-pan kusuka ekushiseni. Hlanganisa i-turmeric kanye nama-dashes ambalwa we-sauce yaseTabasco, bese uzinikela ngesizini ngomusa nosawoti, ukunambitha.
Beka ama-spoonfuls ambalwa we-tofu nemifino yemifino ku-tortilla ngayinye yefulawa. Phezulu nge ukhilimu omuncu we-vegan ne- vegan ushizi uma uthanda, bese ugoqa ama-burritos wakho bese ushonta eshisayo. Ungathola ukuthi une-tofu ne-veggies eyanele yokwenza ama-burritos angaphezu kwe-4 afanelekile, kuye ngokuthi uwenza kanjani ngokugcwele.
Ukugoqa ama-burritos wakho, faka ungqimba wokugcwalisa umugqa oqondile ongaphansi kwe-tortilla, ushiya cishe amasentimitha angu-2 ekugcineni. Bese, phinda lezo ziphetho (izinhlangothi ezingakwesokunxele nangakwesobunxele), bese ugoqa u-burrito up kuwe.
Bona futhi:
- Ukupheka okuningi kwe-tofu
- Ukupheka okungaphezulu kwemifino
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 1523 |
| Inani lamafutha | 50 g |
| I-Fat egcwele | 14 g |
| I-Fat Unsaturated | 16 g |
| I-cholesterol | 0 mg |
| I-sodium | 3,096 mg |
| Ama-carbohydrate | 219 g |
| I-Fiber Dietary | 17 g |
| Amaphrotheni | 49 g |