Lesi yisidlo sasekuseni se-vegetarian esilula futhi se-vegan ukugoqa umqondo wezingane. Nakuba le iresiphi yokugoqa idinga ubhanana, ungasebenzisa futhi ama-apple tincetu noma esinye isithelo kunalokho. Isidlo sasekuseni esisheshayo noma esiphuthumayo noma emva kokufunda esikoleni izingane. Thumela uju ngenguqulo ye-vegan ngokugcwele.
Okuzokwenza
- 1 i-tortilla yefulawa (sebenzisa ukolweni wonke uma kungenzeka)
- 1 kuya 2 wezipuni we-peanut butter
- Ibhanana elingu-1 (elincani elincane)
- 1/3 indebe granola
- Okuzikhethela: uju
Indlela Yokwenza
Sakaza ibhotela le-peanut ku-tortilla yefulawa. Faka ubhanana ne-granola ebhotela le-peanut. Shayela uju, uma ufisa bese ugoqa.
Ukwenza ibhulakufesi ibhotela le-peanut elilodwa.
Ukwaziswa Komsoco (kusuka ku-Calorie Count):
Amakholori: 475
Ama-calories avela ku-Fat: 171
% Kunconywa Inani Lansuku zonke:
Ingqikithi Yamafutha: 19.0g; 29%
I-Fat egcwele: 4.5g, 22%
I-Trans Fat: 0.0g
I-cholesterol: 0mg, 0%
I-sodium: 243mg, 10%
Inani lama-carbohydrate: 71.0g, 24%
I-Fiber Dietary: 8.4g, 33%
Amaprotheni: 13.3g
I-Vitamin A 2%, i-Vitamin C 18%, i- Calcium 6%, i-Iron 12%
Ukwaziswa okunomsoco okusekelwe ezipuni ezimbili ze-peanut butter, i-granola enamafutha aphansi, kanye noju olukhethwa ngaphandle.