Iresiphi enempilo ephakeme ye-protein ye-vegan pasta, ephelele kumifino, ene-17 amagremu amaprotheni ngokukhonza kuzo zonke lezo zibhontshisi, kanye nokuningi kwezakhi kanye ne-fibre. Le iresiphi ye-pasta ihlanganisa izinhlobo ezintathu zobhontshisi nge isipinashi emsanzini omhlophe we-vegan. Isidlo se-pasta esidliwayo esinomsoco nesidlo se-vegan.
I-Vegetarian engaphezulu ne-Vegan Izindlela zokupheka zase-Italy:
Vegan Tofu Manicotti
I-Angel Hair Pasta Primavera
I-Low Fat Vegan Isitshalo Seqanda Lasagna Recipe
Isinkwa se-Minestrone
Tofu Cacciatore
I-Garlic elula ye-Pasta Recipe
I-Vegan Tofu Lasagna Recipe
I-Vegan Pesto Recipe
Iphunga ne-Sage Pasta Sauce
Okuzokwenza
- 1 isipuni samafutha omnqumo
- 1 anyanisi omkhulu, lisikiwe
- 2 clove garlic, ochotshoziwe
- 1 red pepper bell, oqoshiwe
- 1 ithisipuni omisiwe oregano
- I-ounce engama-15 ingaqothula utamatisi, noma izindebe ezimbili eziqoshiwe
- 1/2 indebe ephekwe ubhontshisi bezinso
- 1/2 indebe ephekwe ngamabhontshisi we-navy
- 1/2 indebe yokupheka ephekwe
- Usawoti kanye nopelepele ukunambitha
- 1 indebe amathanga amancane we-pasta
- 2 wezipuni imargarini
- 4 ufulawa wezipuni
- 2 izinkomishi ubisi soy
- I-1/2 isipuni esishubile
- Izinkomishi ezingu-1 1/2 eziphekwe isipinashi eluhlaza
Indlela Yokwenza
- Sishisa amafutha epanini elikhulu phezu komlilo ophakathi. Pheka kancane u-anyanisi, ugarlic, nopelepele kuze kube yilapho imifino ithambile, cishe imizuzu engu-8.
- Engeza i-oregano, utamatisi, ubhontshisi nama-chickpeas. Isizini ukunambitha ngosawoti kanye nopelepele. Vala isikebhe bese uhlalisa imizuzu engu-20.
- Lungiselela i-pasta ngokulandela izinkomba zephakheji. Geza bese wengeza engxenyeni ebhontshisi ephekiwe bese ubeka le ngxube kwisidlo esingasetshenziswanga sokukhonza.
- Ukwenza isoso, ukushisa igargarini epulasini elingenaphakamiso phezu komlilo ophakathi. Hlanganisa ufulawa futhi kancane kancane wengeze ubisi soy. Letha esimeni, uvuselele njalo, upheke imizuzu emibili kuya kwezingu-3, bese ukhetha inkathi kanye nosawoti kanye nosawoti.
- Ugaxe isipinashi emasipuni amabili amanzi ngamaminithi angu-5. Gcoba kahle bese ufaka ku-sauce. Hlanganisa kuze kuhlanganiswe kahle.
- Thela i-sauce phezu kwenhlanganisela yebhontshisi bese ukhonza ngokushesha.
Ukwaziswa okunempilo, ngokukhonza:
Amakholori: 371; Ama-calories avela ku-Fat: 85
% Kunconywa Inani Lansuku zonke:
Ingqikithi Yamafutha: 9.5g, 15%; I-Fat egcwele: 1.4g, 7%; I-Trans Fat: 0.0g
I-cholesterol: 0mg, 0%
I-sodium: 104mg, 4%
Inani lama-carbohydrate: 56.9g, 19%
I-Fiber Diet: 12.6g, 51%
Amaphrotheni: 17.0g
I-Vitamin A 42%, i-Vitamin C 68%, iCalcium 11%, i-Iron 28%
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 442 |
| Inani lamafutha | 9 g |
| I-Fat egcwele | 2 g |
| I-Fat Unsaturated | 4 g |
| I-cholesterol | 0 mg |
| I-sodium | 408 mg |
| Ama-carbohydrate | 74 g |
| I-Fiber Dietary | 13 g |
| Amaphrotheni | 18 g |