I-vegan eyenziwe nge-utamatisi iresiphi egcwele izinto ezigcwele ilayisi ne-veggie ingxube futhi ichithe kancane nge-vegan ushizi. Utamatisi oveziwe nge-vegan angakhonzwa njengesilwane se-appetizer, eceleni noma isidlo esikhulu. Indlela enhle yokusebenzisa irayisi esele.
Bheka futhi: Ukupheka okungaphezulu kwemifino ehlanziwe utamatisi
Okuzokwenza
- 2 tbsp yemifino noma amafutha omnqumo
- 1/2 anyanisi ophakathi, omncane oqoshiwe
- I-1/2 green pepper bell, encane eqoshiwe
- 1/3 indebe eluhlaza, upheke
- 2/3 indebe isala irayisi eliphekwe
- 1/2 tsp. i-anyanisi powder
- 1/2 tsp. i-garlic powder
- 1/4 indebe egayiwe i-vegan ushizi, nanoma yiluphi uhlobo kanye nokunye okunye okumele kwenziwe
- 4 utamatisi omkhulu ophakathi
Indlela Yokwenza
I-oven yangaphambi kokushisa ibe ngama-375 degrees.
Lungisa utamatisi ngokukhipha kancane phezulu, bese uphuma ngaphandle kwe-pulp yangaphakathi. Beka utamatisi ngamunye kumathini we-muffin, noma, khipha kancane phansi ukuze udale indawo ephahleni futhi ubeke ebhodini lokubhaka.
Faka i-anyanisi ne-green bell pepper emafutheni kuze kufike kancane, cishe imizuzu engu-4-5. Engeza i-peas, ilayisi negalikhi kanye ne-anyanisi powder, evuselela ukuhlanganisa, bese ususa ekushiseni. Gcoba 1/4 indebe egayiwe i-vegan ushizi.
Gcwalisa ngobumnandi utamatisi ngamunye nge-ilayisi nemifino yemifino. Fafaza kancane ushizi we-vegan phezulu phezulu kwetamatisi ngayinye.
Bhaka ngamaminithi angu-12-14, noma kuze kutholakale utamatisi bese ushizi ucibilika.
Ukupheka okungaphezulu kwemifino kanye ne-vegan
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 217 |
| Inani lamafutha | 7 g |
| I-Fat egcwele | 1 g |
| I-Fat Unsaturated | 5 g |
| I-cholesterol | 0 mg |
| I-sodium | 7 mg |
| Ama-carbohydrate | 34 g |
| I-Fiber Dietary | 3 g |
| Amaphrotheni | 4 g |