Super Easy Vegetarian and Vegan Chili Recipe

Ngisho noma le- vegan elula yokwenza i- recipe isebenzisa izithako ezisemathinini, inqwaba yezinongo iyakhonjiswa ukuze ikunikeze ukunambitheka okuzenzela. Isiliva sama-vegetarian sikhulu ukukhonza ngamaqembu amakhulu noma ukuletha ama-potlucks, futhi lokhu iresiphi elula kakhulu elula ngeke idumise. Ngenye yezinto zokupheka zemifino ezithandwayo lapha lapha kuTheSpruce futhi umqondo omuhle we-vegan dinner yesonto ebusuku. Isikhukhula sesibili esidumile semifino lapha iTheSpruce yilokhu lezinyosi ezimnyama ezinamazambane . Isilwane sezitshalo esenziwe nge tofu siyinto eyintandokazi uma uthanda tofu (futhi uma ungenjalo, yilapho kufanele ufune tofu !).

Le recipe yomibili yemifino kanye ne- vegan , futhi, ingenziwa kalula nge-gluten ngaphandle kokusebenzisa amanzi esikhundleni semhluzi yemifino. Noma, yenza umhluzi wakho wemifino owenziwe ngokwakho, noma vele uzungeze ukuthola umhluzi wemifino ye-gluten (imikhiqizo eminingana iyatholakala). Ngokufanayo, uma ungeza i-TVP yokuzikhethela, hlola izithako ukuqinisekisa ukuthi i-gluten yakho ayikho mahhala uma kudingeka. I-Bob's Red Mill Brand TVP ayi-gluten, kodwa ungase ufune ukuphindaphinda kabili hlola uhlu lwezithako zezingxube ezifihliwe uma usebenzisa olunye uhlobo.

Okuzokwenza

• 1 15 oz. ingaba nobhontshisi obumnyama noma we-pinto, obonwe
• 1 15 oz. kungaba izinyosi zezinso, zikhishwe
• 1 15 oz. kungaba diced utamatisi (musa ukukhipha)
• I-anyanisi ye-1/2, eqoshiwe
• 3 clove garlic, nengulube
• I-pepper ye-bell, i-diced (noma yimuphi umbala)
• 2 tbsp. Amafutha e-Olive
• 1/4 indebe yemifino yemifino
• 2 tbsp. i-chili powder
• 1/2 tsp. usawoti (noma ukunambitha)
• 1/2 tsp. pepper (noma ukunambitha)
• I-Dash cayenne pepper (ozikhethela)
• Dash flakes obomvu (ozithandayo)
• 1/2 indebe
• I-TVP + 1/2 yamakhebe amanzi (okukhethwa kukho)

Indlela Yokwenza

1. Esikhathini sokupheka esiphezulu noma esikhulu, gcoba u-anyanisi, i-pepper bell ne-garlic emafutheni omnqumo imizuzu emi-3 kuya emihlanu, kuze kube yilapho u-anyanisi elula, uvuselela ngezikhathi ezithile.
2. Okulandelayo, engeza utamatisi ongagciniwe, umhluzi wemifino kanye ne-poully powder kanye nesibindi.
3. Nciphisa ukushisa kuya ephakathi nendawo bese wengeza ubhontshisi. Hlanganisa njalo bese upheka imizuzu engama-20 okungenani. Engeza i-TVP namanzi amaminithi angu-10 ngaphambi kokupheka. Yiqiniso, uma usupheka isikhathi eside kuncono, kodwa uma ucindezelwe isikhathi, imizuzu engu-20 ihle.

1. Ukuze uthole i-spicier chili, engeza u-pepper owengeziwe we-cayenne kanye ne-pepper flakes, uma ungathanda.

Unezinsalela? Hlola amathiphu ambalwa ukuthi ungasebenzisa kanjani isiliva esisele.

Amaqiniso Okudla:
Ukusebenza kwalesi sikhilimu semifino (esekelwe ezintweni eziyisithupha) kunika cishe:
Amakholori: 334, ama-Calories avela ku-Fat: 54
I-Total Fat: 6.0g, 9%, i-Fat egcwele: 0.9g, 4%
I-cholesterol: 0mg, 0%
I-sodium: 260mg, 11%
Inani lama-carbohydrate: 55.4g, 18%
I-Fiber Dietary: 15.5g, 62%
Ama-Sugars: 5.9g
Amaprotheni: 18.7g
I-Vitamin A 49%, i-Vitamin C 107%, iCalcium 11%, i-Iron 35%, ngokusekelwe kokudla kwekhalori ka-2000

I-Vegetarian engeziwe ne-Vegan Chili Recipes:

• I-Chili yemifino
• Wheat Berry Chili
• I-Alarm Four Alarm Vegetarian Chili
• I-Crock Pot Barley Chili
• I-Crockpot Chili
• I-Veggie Crock Pot Pot kakhulu
• Tofu Chili
• I-Black Bean Chili

Izinkombandlela Zokudla (ngokukhonza ngamunye)
Ama-calories	590
Inani lamafutha	7 g
I-Fat egcwele	1 g
I-Fat Unsaturated	4 g
I-cholesterol	0 mg
I-sodium	327 mg
Ama-carbohydrate	102 g
I-Fiber Dietary	30 g
Amaphrotheni	34 g

(Ulwazi lomsoco eziphethweni zethu lubalwa ngokusebenzisa i-database yesithako futhi kufanele kuthathwe njengokulinganisa. Imiphumela yomuntu ngamunye ingahluka.)