I-pasta e fagioli yemifino, noma i-pasta yase-Italiya nobhontshisi, i-recipe enkulu ye-protein yamaprotheni wezitshalo nezitshalo (noma ama-Italians!). I-Pasta fagioli yenziwa ngamadokolta amancane (sebenzisa amaqabunga amancane, izibopho zomnsalo, noma izimbambo ze-macaroni) kanye nobhontshisi omhlophe okuphekwe ku-sauce e-Italy enomusi ophethwe yi-utamatisi, ene-garlic eningi, i-basil, i-oregano ne-paprika eningi ukunambitheka okunye.
Ngiyayithanda le dish, ngoba ngiyathanda kakhulu ukulayisha up carbs (yum!) Kodwa ubhontshisi omhlophe, utamatisi sauce kanye namakhambi fresh atshayela the carbs, wanezela ukuthuthukisa amaprotheni.
Le recipe ye-pasta fagioli yenziwa ngamabhontshisi amakhulu asempumalanga ngenqwaba ye-fiber enempilo namaprotheni. Ukuze wenze i-pasta fagioli yakho iphinde ibe yiprotheni, sebenzisa i-pasta yonke yengqolowa. Njengoba kunjalo, lokhu iresiphi yomibili yemifino kanye ne- vegan ngokuphelele (futhi bekungeyona i-gluten-free uma usebenzisa i-pasta engenama-gluten), kodwa ungayiqeda nge-Parmesan ushizi uma ungadli imvubelo ye- vegan, noma imvubelo yesondlo , uma ukhona.
Okuzokwenza
- I-1 tsp usawoti + 1/2 tsp
- Izinkomishi ezi-1 1/2 ezincane zegobolondo noma i-bowle tie pasta
- 4 izinkomishi amanzi
- Amathini amabili amabhontshisi amakhulu enyakatho
- 3 tbsp amafutha omnqumo
- I-anyanisi e-1, eqoshiwe
- 3 clove garlic, nengulube
- 2 tsp basil fresh, oqoshiwe
- 1 tsp oregano omisiwe
- 1/2 tsp pepper
- 1 1/2 tbsp i-paprika
- 1 inkomishi utamatisi sauce
Indlela Yokwenza
Pheka iphasika emanzini nge 1 ithisipuni kasawoti. Vala ukushisa bese uvala cishe wonke amanzi, ugcine cishe 1/4 kuya ku-1/3 indebe yamanzi okupheka, bese ufaka ubhontshisi. Cover futhi ubeke eceleni.
Esikhatsini se-skillet ehlukile, faka u-anyanisi oqoshiwe, i-garlic egayiwe, i-basil eqoshiwe entsha, bese ubeka i-1/2 ithisipuni kasawoti kanye nopelepele amaminithi angu-3 kuya kwangu-5, kuze kube yilapho u-anyanisi elula.
Engeza u-anyanisi nezinongo kumabhontshisi kanye ne-pasta bese ubeka phezu kokushisa okuphansi.
Njengoba ingxube iyashisa phezu kokushisa okuphansi, engeza i-paprika ne-tomato sauce bese uphazamisa kuze kube yilapho ihlanganiswa futhi igcwele. Ungakwazi ukungeza uketshezi oluncane kakhulu, uma ukhetha isidlo "se-soupier", noma ukushisa kancane kancane ukupheka umswakama obuningi uma uthola futhi amanzi amaningi.
Khonza i-pasta fagioli yakho yemifino eshisayo futhi uyibeke phezulu nge-Parmesan ushizi noma imvubelo yesondlo ukuze ugcine i-vegan. Jabulela isidlo sakho saseNtaliyane!
Yenza isidlo esiphelele ngokukhonza eceleni kwesaladi eluhlaza okwesibhakabhaka kanye nesinkwa esenziwe nge-garlic . Futhi iwayini? Ukubomvu okuphakathi, okufana ne-Pinot Noir noma i-Chianti, okungcono kuyi-Italian, yebo!
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 521 |
| Inani lamafutha | 12 g |
| I-Fat egcwele | 2 g |
| I-Fat Unsaturated | 8 g |
| I-cholesterol | 0 mg |
| I-sodium | 612 mg |
| Ama-carbohydrate | 85 g |
| I-Fiber Dietary | 15 g |
| Amaphrotheni | 21 g |