Iresiphi ephasisayo yomalusi womhlambi wezithombo zemifino ocebile futhi ocebile besebenzisa imifino eminingi enempilo kunokudla inyama. Ungase uzame futhi le pie yomalusi wemifino nge-TVP ukuze uthole isidlo esiningi sokudla inyama, noma, zama lokhu kuphasisa umalusi wezitshalo ngamalenti .
Le iresiphi i-vegetarian, kodwa ukuze igcine i-vegan, kuzodingeka ushiye ushizi weParmesan ozikhethela bese usebenzisa i-yogurt ye-vegan engelona ilanga. Futhi-ke, qinisekisa ukuthi usebenzise i-margarine ye-vegan noma isabelo se-butterfly se-vegan.
Ukufuna zokupheka zemifino elula, enempilo futhi enempilo? Ungadlulisa amehlo kuzo zonke izindlela zokupheka zemifino noma zonke zokupheka ze-vegan .
Okuzokwenza
- 1 isanqante, eqoshiwe
- 1/2 indebe broccoli, ezincane oqoshiwe
- 1/2 inkomishi ikholifulawa, eqoshiwe
- 1/2 indebe yebhontshisi eluhlaza
- 1/2 indebe ye-peas eluhlaza
- 1/2 amakhowe amakhowe, aqotshiwe
- 4 amazambane, oqoshiwe
- 1/4 indebe ye-soy noma i-yogurt evamile
- 1/2 indebe kaParmesan esanda kumiswa (okukhethwa kukho)
- 2 wezipuni imargarini
- Ufulawa wekhefu we-1/4
- 1 inkomishi
- umhluzi wemifino
- Ubisi obisi-2/3 noma ubisi lwe-soy
- Isipuni 2 esiqoshiwe sage fresh
- Usawoti (ukunambitha)
- I-Pepper (ukunambitha)
Indlela Yokwenza
- Ngaphambi kokushisa ihhavini kuya ku-375 F.
- Okokuqala, lungiselela imifino yakho. Hlanganisa isanqante, i-broccoli, ubhontshisi we-cauliflower ubhontshisi, ama-peas aluhlaza nama-mushroom ahlosiwe, kanye nomusi kuze kube yilapho kuthenda. Beka eceleni. Ungayishiya eyodwa noma emibili yemifino uma ungawathandi noma ungenayo noma uyenze okungaphezulu kwalokho onakho nokuthi uyayithanda.
- Okulandelayo, lungisa amazambane akho. Ukuzibheka njalo kuthanda ukuzikhethela. Mhlawumbe ungakhathazeki uma nje uzipheka, kodwa abantu abaningi bayathanda ukuba bahlungwe. Uma ungakhulumi, faka amazambane akho amahle, okungenani.
- Bilisa amazambane emanzini kuze kube lula. Ziphuze kahle, bese uphakamisa amazambane akho kanye nama-tablespoons amabili asele wegargarini, i-yogurt, kanye noshizi olukhethwa yi-Parmesan.
- Okulandelayo, ulungise lo sauce. Esikhathini esikhulu samanzi, gcoba ndawonye izipuni ezimbili zegargarini, ufulawa, umhluzi wemifino , ubisi lwe-soy kanye nomswakama phezu kokushisa okuphansi futhi uvuselele ukuhlanganisa kahle. Pheka kuze kube yilapho isuphu iqala ukugxuma bese wengeza kancane kasawoti kanye nopelepele, ukunambitha.
- Yengeza imifino egobile, uvuselele ukuhlanganisa kahle ne-sauce, bese ususa ekushiseni bese ubeka eceleni.
- Okokugcina, hlanganisa iphaya lakho lomalusi. Hlanganisa imifino e-sauce esitsheni esikhulu sokubhaka, futhi usakaze phezulu ingxube yamazambane.
- Ufafaze ushizi owengeziwe we-parmesan phezulu uma ungathanda. Isizini kancane nge touch of usawoti owengeziwe kanye pepper, uma ungathanda.
- Beka kuhhavini bese ubhake imizuzu engu-30 kuya kwangu-40 noma kuze kube yilapho igolide elincane.
Bheka futhi: Imibono yokuthola imifino enempilo eminingi
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 371 |
| Inani lamafutha | 8 g |
| I-Fat egcwele | 3 g |
| I-Fat Unsaturated | 3 g |
| I-cholesterol | 7 mg |
| I-sodium | 652 mg |
| Ama-carbohydrate | 65 g |
| I-Fiber Dietary | 10 g |
| Amaphrotheni | 13 g |