Isilwane semifino esenziwe ngokwezifiso zombili we-tempeh nobhontshisi kusho lokhu iresiphi yesikhumba ephakamisa amandla amakhulu amaprotheni futhi enokuthungwa okwanelisayo. Njengoba i-tempeh ibonakala isikhathi eside kule recipe, asikho isidingo sokuyilungisa ngaphambili, njengamaphikishi amaningi we- tempeh .
Qaphela ukuthi ngoba le recipe ibiza umsizi we-soy akuyona i-gluten. Ngaphezu kwalokho, ezinye izinhlobo ze-tempeh zenziwa ngamabele okufaka i-gluten, kuyilapho ezinye izinhlobo zingekho-gluten. Shintsha i-sauce ye-soy bese uqinisekisa ukuthi i-tempeh yakho ayinama-gluten uma ulungiselela lesi silwane kunoma ubani onokuzwela ukolweni noma gluten.
Okuzokwenza
- 2 tbsp. amafutha omnqumo, ahlukaniswe
- Iphakethe elingu-8-ounce
- i-tempeh , icacisiwe
- 2 tsp. I-soy sauce
- 1 red pepper bell, oqoshiwe
- 1 i-pepper eluhlaza bell, eqoshiwe
- 2 clove garlic, nengulube
- I-anyanisi e-1, eqoshiwe
- I-4-ounce ingakhanjiswa i-chilis eluhlaza
- I-15 15 -ukuthola kungabhontshisi wezinso noma ubhontshisi
- I-8 8-ukuvuma kungakhipha utamatisi
- 1 tbsp. i-chili powder
- 1/2 tsp. i-cumin powder
- 1/4 tsp. i-cayenne pepper, noma ukunambitha
- Okuzikhethela: 1 encane ingaba nommbila
- Okuzikhethela: i-cilantro entsha yokuhlobisa
Indlela Yokwenza
- Uma usebenzisa i-isipuni esisodwa samafutha omnqumo, shayela i-tempeh kuze kube yilapho imbala encane yegolide, cishe imizuzu engama-3 kuya kwemi-5, bese ufaka ku-add soy sauce, bese uhamba ngomzuzu owodwa noma amabili, kuze kube yilapho isoso soyisi inamathele futhi ichithekile. Beka eceleni.
- Esikhathini sesobho esikhulu noma ebhodweni le-stock, suka u-anyanisi, u-garlic bese ubeka i-pepper emafutheni omnqumo asele kuze kube yilapho nje ulula.
- Nciphisa ukushisa bese wengeza izithako ezisele, ngaphandle kwe-cilantro futhi kufaka ne-tempeh.
- Vumela ukumisa okungenani imizuzu engamashumi amabili kuze kube yimizuzu engamashumi amane, ivuselela ngezikhathi ezithile, futhi ungeze oketshezi oluthe xaxa uma kudingeka.
- Gcoba ngokufafaza kwe-cilantro ehlongoziwe.
Yenza u-6 amasevisi we-tempeh.
Ukwaziswa okunempilo, ngokukhonza:
Amakholori: 399
Inani le-Fat: 10.0g, 15% inani lansukuzonke (ngokusekelwe kokudla kwekhalori ka-2000) I-Fat egcwele: 1.7g, 8% I-Cholesterol: 0mg, 0%
I-sodium: 200mg, 8%
Ingqikithi yama-carbohydrate: 56.9g, 19%
I-Fiber Diet: 13.8g, 55%
Ama-Sugars: 5.5g
Amaprotheni: 24.7g
I-Vitamin A 40%, i-Vitamin C 103%, i-Calcium 13%, i-Iron 36%
Ukudla okunomsoco Ibanga: A
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 496 |
| Inani lamafutha | 11 g |
| I-Fat egcwele | 2 g |
| I-Fat Unsaturated | 5 g |
| I-cholesterol | 0 mg |
| I-sodium | 194 mg |
| Ama-carbohydrate | 76 g |
| I-Fiber Dietary | 17 g |
| Amaphrotheni | 28 g |