Kusukela ekhishini likaBetty Crocker kufika le mbono elula yokudla yemifino yemifino I-chickpea eyosiwe kanye nekholifulawa taco iresiphi iphelele kithi izitshalo nezitshalo. Akuyona ngempela ukudla okunomsoco waseMexico okwemifino , kodwa kuqinisekile kuyiphundu (futhi inempilo!). Yisebenzela ngehlangothini lelayisi yaseSpain, uma ungathanda, noma mhlawumbe ubhontshisi obunwetshiwe owenziwe noma u- guacamole owakhiwa kabusha . Jabulela!
Ngenkathi le recipe kokubili imifino kanye ne-vegan (ayikho i-cheese edingekayo!), Qiniseka ukusebenzisa ama-tortillas mahhala we-gluten noma olunye uhlobo lwe-gluten-free wrap uma udinga lokhu iresiphi ibe yi-gluten.
Kunempilo kakhulu? Ayinempilo ngokwanele? Skrolela phansi ukuze uthole imiqondo ehlukahlukene ye-taco yokuzama ukuzama.
Okuzokwenza
- 2 amakhilogrelidi (1 inhloko ephakathi, ehlukaniswe ngama-florets)
- 2 tbsp. Amafutha e-Olive
- 1/2 tsp. usawoti
- I-1 i-chickenpeas (i-15 oz) i-chickpeas (igcwele futhi ihlanjululwe)
- 1 tbsp. Amafutha e-Olive
- 1/2 tsp. usawoti
- 1/4 tsp. i-chili powder
- 1/4 tsp. umcibisholo womhlabathi
- 1/4 tsp. umhlaba oregano
- 2 izinkomishi fresh amahlamvu cilantro
- 1/3 indebe ye-pepitas
- 1 i-garlic encane kakhulu i-clove, inqunywe ngesigamu
- 2 tbsp. i-jalapeño chiles eqoshiwe
- 2 tbsp. ijusi elimhlophe
- 1/2 tsp. usawoti
- 1/4 indebe yamafutha omnqumo
- Ama-tortillas angamhlophe angama-gluten-angamhlophe (ashisa njengoba kuqondiswe iphakethe)
- Okuzikhethela: 1/4 indebe ye-cilantro entsha (yokuhlobisa)
Indlela Yokwenza
- I-oven yangaphambi kokushisa kuya ku-425 ° F.
- Faka i-cauliflower florets esitsheni esikhulu. Ukushayela ngamafutha amabili wezipuni; ufafaze 1/2 isipuni sikasawoti. Faka kuze kube yilapho iboshwe ngokulinganayo.
- Hlela i-cauliflower kwiphepha elikhulu lekhukhi. Bhaka imizuzu engu-15 bese ususa kuhhavini bese uvuselela. Bamba amaminithi angu-15 kuya kwangu-20 ubude noma kuze kube yi-caulifulala ithambile futhi iboniswe.
- Okulandelayo, lungiselela ama-chickpeas agwetshiwe. Esigodini esincane, hlanganisa ama-chickpeas ngamafutha omnqumo, usawoti, i-powder, i-cumin ne-oregano, ukuphosa ngobumnene ukugqoka ngokulinganayo. Spread the chickpeas kusendlalelo olulodwa epanini elingu-15x10x1-intshi. Bhaka amaminithi angu-15, bese ususa kuhhavini bese uphazamisa. Bamba amaminithi angu-10 kuya kwangu-15 ubude noma kuze kube yizikhumba zezinkukhu zifakwe okwesibhakabhaka futhi zifakwe kancane.
- Okulandelayo, lungisa i-cilantro pepita pesto. Endaweni yokudla noma i-blender, faka i-cilantro, i-peptias, i-garlic, i-pepper jalapeno, i-lime juice nosawoti. Vala futhi usebenze usebenzisa ama-quick-on-and off off. Ngeprosesa yokudla noma i-blender egijima, shayela kancane kancane ku-1/4 indebe yamafutha ngama-tube feed, uyeke uhlangothi ukuze uhambisane ne-spatula. Susa i-pesto futhi ubeke esitsheni esincane.
- Ukuhlanganisa ama-tacos, isipuni mayelana ne-1 isipuni pesto ku-tortilla ngayinye; phezulu nge-1/2 indebefuladi egosiwe ne-1 isipuni se-crispy chick peas. Gcoba nge-cilantro entsha, uma uthanda. Khonza ngama-peas asele asele.
Yenza ama-tacos angu-8 wezitshalo nemifino.
Ulwazi lomsoco, nge-taco ngayinye:
Amakholori 280 (Amakholomu avela ku-Fat 150);
Ingqikithi ye-Fat 16g (i-Fat egcwele i-2.5g, i-Trans Fat 0g);
I-cholesterol 0mg; I-sodium 550mg; Potassium 460mg;
Isamba sama-carbohydrate 27g (I-Fiber Diet 6g); Amaphrotheni 8g
Inani Lansuku zonke: I-Vitamin A 6%; I-Vitamin C 35%; I-calcium 6%; I-Iron 15%
Njengama-tacos yemifino? Ungase futhi ufune ukuzama la ma -tacos amaminithi angu-10 we-TVP alula kakhulu noma lawa ma -tempeh tacos ayizinkanyezi ezinhlanu . Ukuze uthole okuthile okungaphezu kwesisindo esikhulu, zama lezi zici ze- seitan ezilula ngemifino egosiwe , noma upheqa ngemibono eminingi ye-vegan lapha , nakwezinye izindlela zokupheka kwe-vegan lapha.
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 390 |
| Inani lamafutha | 17 g |
| I-Fat egcwele | 2 g |
| I-Fat Unsaturated | 10 g |
| I-cholesterol | 0 mg |
| I-sodium | 587 mg |
| Ama-carbohydrate | 51 g |
| I-Fiber Dietary | 10 g |
| Amaphrotheni | 14 g |