I-Fettuccine Alfredo ngokuvamile isidlo saseNtaliyane esinezinhlanzi, kodwa lokhu iresiphi ye-pasta engekho yobisi inempilo. Ugcina ubuhle obuhle kodwa ushiya wonke ushizi nebhotela ngemuva. Le iresiphi ye-vegan ithatha isikhathi esincane nomzamo wokulungiselela kepha kuyidayisi eduduzayo yokudla kwesonto. Esikhundleni se-Parmesan ushizi nekhilimu, le recipe isebenzisa ubisi lwe-soy kanye nofulawa ukuze ususe le sauce. Amafutha omnqumo athatha indawo yebhotela, egcina ukunambitheka, kodwa enikeza isidlo ukwandisa ukondla okwenyuka omega-3's.
Okuzokwenza
- 8 ama-ounces fettuccine pasta
- 1/4 indebe yamafutha omnqumo
- 2 ufulawa wezipuni
- 2 1/4 izinkomishi zobisi soy (sebenzisa okuhlukahlukene okusebenzisa i-agent eqina, njengoSilk)
- 3 wezipuni thyme fresh
- Usawoti kanye nosawoti omnyama, ukunambitha (ukushaywa phansi uma kutholakala)
- Okuzikhethela: imifino egobile, uma ifisa
Indlela Yokwenza
- Gcwalisa epanini elingu-3-quart elingaphansi kwesigamu esigcwele ngamanzi.
- Letha amanzi emathumba, bese ufaka i-pasta. Pheka kuze kudliwe i-pasta bese uvula .
- Phakathi naleso sikhathi, yenza umsizi. Esikhathini esiphansi esingaphansi komlilo ophansi, ukushisa amafutha.
- Engeza ufulawa bese upheka imizuzu engaba ngu-2, uvuselela njalo nge-wire whisk uze ube bushelelezi.
- Njengoba uqhubeka ukugqugquzela, engeza i-soymilk ne-thyme esheshayo futhi ulethe isimemezelo imizuzu engaba ngu-4 kuya kwemihlanu. Usawoti kanye nopelepele ukunambitha.
- Khonza ngemifino ye-fettuccine ne-steamed, uma uthanda.
Izithako zokufakelwa namacebiso wokupheka
Ukuhlobisa i-pasta e-cheesy kulula njengokunye, kokubili, i-veggie. Ukwengeza ukunambitheka okuyingqayizivele kulolu iresiphi, ubilise noma udoti u-squash udoti kuze kube ithenda. Hlanganisa, uma kudingeka, bese uhlangana ne-soymilk kule recipe. Ngaphandle kwalokho, usanda kufaka u-butternut u-squash fettuccine alfredo ku-regantoire yakho ye-vegan.
Uma ungathanda izingcingo ezingaphezulu, engeza u-soy ukhiliki ushizi enhlanganisweni nekhasi lemon. Engeza utamatisi omisiwe welanga futhi kukhona ukunambitheka okuningi nombala ongakujabulela.
Ufuna i-Parmesan ukutshala ku-pasta yakho? Kukhona iresiphi ye-vegan yokwanelisa lezo zithandwa ushizi. Konke okuzodinga indebe yeParmesan engenazibisi yi-wezipuni ezintathu zemvubelo yesondlo, izingqayi ezintathu / 4 ze-cashews, isipuni esisodwa sikashukela nesipuni sesipuni se-garlic powder. Hlanganisa ndawonye bese ufafaza kude. Lokhu kungagcinwa esiqandisini kuze kube amasonto amabili.
Enye indlela yokuthuthukisa lokhu kudliwa kungeza inyama ye-meatball. I-vegan ye-Parmesan ushizi ifakwe ku-tempeh enezinongo zase-Italy futhi iphekwe epanini. Ezinye zokupheka zisebenzisa i-tofu, ama-chickpeas noma ngisho nomzala womzimba ngokuthi "inyama". Izithako ozikhethayo zizoxhomeke kakhulu ekuthunjweni oyithandayo. I-Tempeh izohlinzeka ngokuthungwa kwe-grainier. Uma ugwema i-soy, ubhontshisi kanye nemifino kuyindlela enhle. Sebenzisa ama-chickpeas, ubhontshisi omnyama noma ubhontshisi bama-cannellini.
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 498 |
| Inani lamafutha | 19 g |
| I-Fat egcwele | 3 g |
| I-Fat Unsaturated | 12 g |
| I-cholesterol | 0 mg |
| I-sodium | 409 mg |
| Ama-carbohydrate | 70 g |
| I-Fiber Dietary | 6 g |
| Amaphrotheni | 12 g |