Le iresiphi yemifino kanye ne-vegan ye-cauliflower isobho nge amazambane ikhulu kakhulu emafutheni futhi iyindlela ephansi yekhalenda yemifino. Ngokungafani nezinye eziningi zokupheka izobho amazambane, lona usebenzisa umhluzi wemifino, i- margarine ye-vegan namaqabunga e-bay ukuze afake ukunambitheka esikhundleni sebhotela. Lokhu kusho ukuthi le iresiphi yesobho yemifino ephansi kakhulu inezinhlamvu ezimbili zamafutha kuphela ngokukhonza. Ngenxa yalokho, uzofuna ukuqinisekisa ukuthi usebenzise umhluzi wemifino enhle ukuze uthole ukunambitheka okuningi. Uma ungasebenzisi umhluzi omusha wezitshalo , ungasebenzisa umhluzi ophuziweyo noma u-bouillon cubes yemifino ukuze uthole okuncane ukuze ukhulise ukunambitheka.
Le recipe ye-cauliflower kanye nesobho sezambane i-vegetarian, vegan, futhi uma nje usebenzisa umhluzi wemifino ye-gluten (funda ilebula, njengoba ezinye zikhona futhi ezinye zingenalo i-gluten), ayi-gluten-free.
Okuzokwenza
- 1 tbsp. amafutha omnqumo (noma i-vegan margarine)
- 2 i-clove i-garlic (i-minced)
- I-anyanisi e-1 (i-diced)
- 1 amazambane (aqoshiwe)
- 1 ikhanda elikhulu lekholifulawa (eliqoshiwe)
- 3 izinkomishi umhluzi yemifino
- Amaqabunga amabili
- Usawoti ukunambitha
- Pepper omnyama ukunambitha
- 1 i-dash nutmeg
- Okuzikhethela: kuvuliwe
- ushizi we- vegan we-topping
- Okuzikhethela: anyanisi eluhlaza okwehliswayo, oqoshiwe
Indlela Yokwenza
- Esikhathini isobho esikhulu noma ummbila we-stock on heat medium, sautee anyanisi kanye nogarlic ku margarine vegan noma amafutha omnqumo imizuzu 3 kuya kwemihlanu, noma kuze anyanisi nogalikhi cishe soft.
- Engeza amazambane aqoshiwe nekholifulawa oqoshiwe bese upheka amaminithi ambalwa, uvuselela njalo.
- Engeza umhluzi wemifino kanye namaqabunga amaqabunga bese uletha esimeni.
- Uma nje ingxube ibonakala, yanciphisa izinga lokushisa libe liphansi, limboze imbiza, futhi uvumele ukupheka imizuzu engu-25 ukuya kwangu-30.
- Susa ngokucophelela amaqabunga e-bay, bese udlulisela isobho ku-blender kanye ne-puree kuze kube yilapho ubushelelezi futhi ucebile, noma ushiye kancane ukuthungwa uma ungathanda.
- Isizini kancane kancane ngosawoti, pepper kanye nedash of nutmeg futhi kabusha ukushisa uma kudingeka.
- Okuphezulu nge-vgan shizi kanye nama-anyanisi aluhlaza, uma ngabe ufisa, ngaphambi nje kokukhonza.
Yenza ama-servings amane.
Amaqiniso Okudla:
Ngaphandle kwe-vegan ushizi, le recipe inikeza cishe:
Amakholori: 100, ama-Calories avela ku-Fat: 19
Ingqikithi yamafutha: 2.1g, 3%, i-Fat egcwele: 1.7g, 8%
I-cholesterol: 0mg, 0%
I-sodium: 607mg, 25%
Ingqikithi yama-carbohydrate: 14.7g, 13%
I-Fiber Diet: 3.1g, 12%
Ama-Sugars: 3.6g
Amaprotheni: 6.2g
I-Vitamin A 1%, i-Vitamin C 69%, i-Calcium 4%, i-Iron 6%, ngokusekelwe kokudla kwekhalori ka-2000
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 218 |
| Inani lamafutha | 3 g |
| I-Fat egcwele | 1 g |
| I-Fat Unsaturated | 1 g |
| I-cholesterol | 0 mg |
| I-sodium | 714 mg |
| Ama-carbohydrate | 42 g |
| I-Fiber Dietary | 7 g |
| Amaphrotheni | 11 g |