Ukuthakazeliswa kwemifino: I-Quinoa ne-Black Bean Burgers

Izitshalo zemifino kanye nabangewona izitshalo eziphilayo zizokujabulela lezi zihlahla eziphephile ezinempilo futhi enempilo ezenziwe nge-high-protein quinoa kanye nobhontshisi abamnyama obumnandi . Noma yikuphi ubhontshisi obusiwe uzosebenza kule recipe, kodwa ubhontshisi obumnyama banambitheka okuthize "inyama" esebenza kahle lapha.

Lena iresiphi enkulu yokusebenzisa ubhontshisi obuphekiwe obusalayo, kodwa uma kungenakwenzeka ukuba ube khona, ungasebenzisa ubhontshisi obomvu okheniwe esikhundleni.

Okuzokwenza

• 1/3 indebe ye-quinoa eluhlaza
• 1 inkomishi umhluzi yemifino
• Izinkomishi ezi-1 1/2 eziphekwe ubhontshisi omnyama (noma 1 inamba yamabhontshisi abamnyama (bheka ngezansi))
• Usawoti kanye nopelepele
• 1/2 indebe isinkwa
• 1/4 indebe ebomvu i-pepper (eqoshwe kahle)
• 1/4 inkomishi anyanisi ohlaza okwesibhakabhaka (eqoshwe kahle)
• 1 iqanda
• 1 ithisipuni cumin
• 1 ithisipuni ikhanda i-paprika (noma i-paprika evamile)
• 1/4 ithisipuni usawoti (noma ukunambitha)
• 1/4 isipuni omnyama pepper (noma ukunambitha)
• 2 wezipuni amafutha omnqumo
• Ukuqothula Isibhontshisi Esimnyama Esikhunjini:
• 1 kuya 2 wezipuni amafutha omnqumo
• 1/2 inkomishi anyanisi oqoshiwe
• 1 ithisipuni igayikhi encibilikisiwe
• 1 ithisipuni cumin
• 1/2 isipuni isiliva
• 1 ithisipuni ikhanda i-paprika (ozikhethela)
• Usawoti ukunambitha
• Pepper ukunambitha

Indlela Yokwenza

Yenza Burgers Veggie

1. Esitokisini esincane, ulethe i-quinoa kanye nomhluzi wemifino ukuze ungene.
2. Vala bese upheka phezu kokushisa okuphansi emaminithini angu-12 kuya kwangu-15.
3. Vala ukushisa bese uvumela i-quinoa ukuba ihlale, ihlanganiswe, imizuzu emihlanu ubude.
4. Susa ikhava bese upheqa i-quinoa ngefoloki.
5. Engeza ubhontshisi omnyama esitsheni esikhulu. Fafaza ubhontshisi ngosawoti kanye nopelepele bese usaka ubhontshisi ngokucophelela nge-masher amazambane.
6. Engeza i-quinoa ephekiwe, i-breadcrumbs, i-pepper ebomvu eqoshiwe, anyanisi oluhlaza, amaqanda, i-cumin ne-paprika esitsheni ngamabhontshisi ahlambulukile.

1. Hlanganisa konke ndawonye kahle ngemfoloko. Engeza ngaphezulu kwamakhekhe we-breadcrumbs uma ingxube imanzi kakhulu ukuze ifake ibe yi-patties. Isizini ingxube nosawoti kanye nepelepele ukunambitha.
2. Yenza le ngxube ibe yi-4 noma i-patties, ngayinye ibe ngu-1 intshi ubukhulu. Sishisa amafutha omnqumo esikhwameni esinzima phezu komlilo ophakathi.
3. Pheka ama-patties e-skillet kuze kube yilapho uboshwe kahle ngakolunye uhlangothi, imizuzu engaba ngu-3 kuya kwemi-5.
4. Ngokucophelela flip i-patties bese upheka ngakolunye uhlangothi kuze kube yimbala. Qhubeka ukuvula uphinde upheke ama-patties aze aphekwe futhi aphekwe ngaphandle, cishe amaminithi angu-8 kuya kwangu-12 inani.
5. Khonza i-quinoa ne-black beef burgers ebuntsini, nge-condiments ehambisanayo njenge-ketchup, lwesinaphi, ama-pickle, i- salsa criolla noma i- guacamole .

Isikhathi sezinyosi ezimnyama ezikhunjelwe

1. Faka amafutha omnqumo e-skillet phezu kokushisa okuphakathi.
2. Engeza u-anyanisi, i-garlic, i-cumin, i-powder yesikhumba kanye ne-paprika, uma uthanda.
3. Ukupheka, ukuvuthisa kaningi, kuze anyanisi ithambile futhi ibe mnandi.
4. Engeza ubhontshisi osemathinini ku-skillet, kufaka phakathi uketshezi.
5. Pheka phezu komlilo ophakathi, uvuselele njalo, kuze kube yilapho iningi lamanzi likhuphukile.
6. Yidla futhi uzinike ngosawoti kanye nopelepele uma kudingeka.

Izinkombandlela Zokudla (ngokukhonza ngamunye)
Ama-calories	477
Inani lamafutha	16 g
I-Fat egcwele	3 g
I-Fat Unsaturated	10 g
I-cholesterol	52 mg
I-sodium	543 mg
Ama-carbohydrate	64 g
I-Fiber Dietary	17 g
Amaphrotheni	22 g

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