Lesi isobho se-bean esitshalo semifino kanye ne-vegan yindlela elula, esheshayo, enempilo, ephansi kanye neeprotheni ephezulu yemifino yemifino eyokufudumala umndeni wakho ngaphansi kwemizuzu engaphansi kwemizuzu eyi-15. Kuyinto iresiphi ephathekayo ukuthi ungenza futhi i-vegan ne-gluten-mahhala. Kulula futhi ukuthi ungabandakanya izingane zakho ekusizeni ukwenza, ukuzinikeza isipiliyoni esiwusizo ekudleni.
Uzoqala ngamabhontshisi omnyama akheniwe ukuze uqede isikhathi sokubilisa ubhontshisi nokupheka kusukela ekuqaleni futhi ungasebenzisa i-salsa elungiselelwe ezentengiselwano noma i-salsa yakho ehlanzekile ekwakhiwa .
Udinga ukuthi ube yi-vegan? Ungenza le vegan isobho semifino ngokumane ushiye ushizi kanye ukhilimu omuncu noma ukufaka ushizi we- vegan noma ukhilimu omuncu we-vegan .
Udinga ukuba ube yi-gluten? Uma udinga lokhu iresiphi ukuba ibe yi-gluten futhi, sebenzisa amanzi esikhundleni somhluzi wemifino , noma hlola ukuze uqiniseke ukuthi umhluzi owusebenzisayo awunayo i-gluten (iningi alikho, kodwa kukhona okunye, ngakho-ke funda ilebula uma kudingeka). Le iresiphi yemifino ebomvu yemifino yemifino ifika kuwe ngokuhlonipha ngamabhontshisi aseBush's®.
Okuzokwenza
- Amaminithi amabili ama-ounce ama-black beans (anganqunywa)
- Ama-ounces angu-16
- umhluzi wemifino
- 1/2 indebe salsa
- 1 tbsp i-chili powder
- Okuzikhethela: ushizi okhishiwe
- Okuzikhethela: ukhilimu omuncu
- Okuzikhethela: anyanisi oqoshiwe
- Okuzikhethela: i-cilantro eqoshiwe
Indlela Yokwenza
- Mash eyodwa yezinyosi ezimnyama nama-mazambane ama-mazambane. Noma, faka ubhontshisi ku-processor yokudla ngamanzi ambalwa ambalwa uma kudingeka kuze kube yilapho esebenza kahle.
- Thela zombili amathini amabhontshisi epanini elingaphakathi.
- Engeza umhluzi wemifino, i-salsa, ne-chili powder.
- Letha kumathumba.
- Sekulungele ukukhonza uma sekufikile emathunjini.
- Uma uthanda, sebenzela isobho sommbila omnyama osikiwe ushizi we-shredded, ukhilimu omuncu, anyanisi, kanye ne-cilantro. Yiqiniso, ungasebenzisa ushizi we-vegan kanye nama-cream we-vegan omuncu.
Le iresiphi yenza amafutha amane aphansi e-vegetarian black soup soup. Uma lokho kungaphezu kwakho nomndeni wakho kuzoba khona kanye, lokhu yisobho esikhulu ukujabulela usuku olulandelayo. Ungaphinda ufeze isobho esengeziwe ukuze uphinde uvuselele ukudla noma ukudla okudlula kamuva. Ungayifaka microwave it ukuvuselela, noma ngokuphinda uvuselele phansi stovetop epanini.
Ukwaziswa Komsoco (ngaphandle kwezimbonjana ozikhethela):
Amakholori 213
ama-kilojoule anamafutha: 24
Inani lamafutha: 2.7 g
I-cholesterol: 0m g
Inani lama-carbohydrate: 32.9 g
I-fibre yezokudla 11 g
Amaprotheni: 14.5 g
I-Vitamin A 13%
I-Vitamin C 3%
I-calcium 12%
I-Iron 20%
Ingabe uthanda isobho sebhontshisi noma upheka ukudla kwemifino kanye ne-vegan? Nazi eminye imibono embalwa:
- Izitshalo zokupheka okulula kakhulu zemifino yemifino : Ubhontshisi inikeza amaprotheni nokuvuna kulezi zinsizi ezinobumnandi bezitshalo zemifino nezitshalo.
- Isithombo sezinyosi ze-bean nesobho se-tortilla ye-zucchini : Yini ongayenza nge-zucchini? Nasi umqondo uma ingadi yakho ikunika inzuzo.
- Izidlo ze-vegan ezingenalo i- gluten: Uma udingeke utshele i-gluten kanye namaqanda, inyama kanye nobisi, nansi imibono ye-vegan engenayo i-gluten ukukusiza ukuthi unqume ukuthi yini ongayidla.