Osikapa osikapa “Chorizo” Vegan a bụ izu oke dabere na osisi

Ndinaya

• "Chorizo" osikapa efere
• Nyochaa maka

Mee ka onwe gị dị mfe iri nri sitere na osisi site na nnukwu efere osikapa "chorizo" vegan, site n'ikike onye na-ede blọgụ nri Carina Wolff,Ntụziaka protein osisi nke ị ga -ahụ n'anya. Ntụziaka na-eji tofu mepụta anụ mana anụ anaghị eri anụ "chorizo." Ọbụlagodi na ndị nnọchi anụ anaghị amasị gị n'oge gara aga, ị chọghị iwepu uzommebe a. Tofu ahụ na-adaba n'ime anụ dị ka crumbles ma na-amịpụta ngwa nri ndị a na-ejikarị eme ihe na chorizo ​​​​dị ụtọ. (metụtara: Ọchịchọ m maka Veggie Burger kacha mma na ụdị anụ ọzọ ego nwere ike ịzụta)

N'ikwu okwu na-edozi ahụ, ị ​​ga-enweta abụba na-enweghị atụ site na ube oyibo, vitamin A sitere na nduku dị ụtọ, na eriri sitere na osikapa agba aja aja. Ma naanị n'ihi na nnukwu efere enweghị anụ apụtaghị na ọ nweghị protein; otu efere nwere gram 12. (Na -esote: Gbalịa efere efere vegan iri ndị a na -eme maka nri enweghị anụ.)

"Chorizo" osikapa efere

Na-eme: 4 servings

Oge nkwadebe: nkeji 5

Oge nri: minit 50

Efrata

Osikapa na nduku

• 1 iko osikapa agba aja aja na-esighị ya
• 2 1/2 iko obere-sodium akwukwo nri efere
• 1/2 iko tomato diced na-enweghị nnu
• 1/2 teaspoon nnu
• 1 nnukwu ụtọ nduku, diced
• 1 tablespoon mmanụ oliv nke na-amaghị nwoke

Chorizo

• 8 ounces organic siri ike tofu
• 1/4 iko finely chopped mmanụ juru n'ọnụ nke anwụ akpọnwụwo tomato
• 1/3 iko finely chopped bọtịnụ mushrooms
• 4 obere cloves galik, bee na minced
• 1/4 iko peeled na minced ọcha yabasị
• 2 tablespoons apụl cider mmanya
• 1 1/2 tablespoons chili ntụ ntụ
• 1/2 teaspoon ose cayenne
• 3/4 teaspoon paprika
• 1/2 teaspoon ala cumin
• 1/8 teaspoon nnu
• 1/4 teaspoon ose oji
• 1 tablespoon mmanụ oliv nke na-amaghị nwoke

Imecha

• 1 ube oyibo ọkara, peeled na sliced

Ntuziaka

1. Maka Rice: Tinye osikapa, efere, tomato, na nnu n'ime ite ọkara, ma weta obụpde. Belata ọkụ, kpuchie, ma sie nri nkeji 30 ma ọ bụ ruo mgbe ofe jupụtara.
2. Maka nduku: Kpoo ọkụ ahụ ruo 425 ° F. Debe mpempe akwụkwọ achịcha 10-na-15-inch na foil aluminom. Gbasaa poteto ụtọ na ibe achịcha wee fesaa ya na mmanụ oliv. Nri maka minit 20 ma ọ bụ ruo mgbe poteto na -amalite ịpụ apụ n'èzí.
3. Maka Chorizo: Sụgharịa tofu ma were akwa nhicha akwụkwọ hichaa ya. Tinye na nnukwu efere ma jiri ndụdụ gwakọta ya ruo mgbe a ga-akụ ya. Tinye tomato a mịrị amị, mushrooms, galik, yabasị ọcha, apụl cider mmanya, ntụ ntụ, ose cayenne, paprika, cumin, nnu, na ose. Tụọ ruo mgbe agwakọtara ya na ngwa nri.
4. Kpoo mmanụ ọkụ n'ime nnukwu ite frying na ọkara. Tinye ngwakọta chorizo ​​na esi nri nkeji 6 ruo 7, na -echegharị oge ụfọdụ, ruo mgbe ọ ga -adịtụ nkọ.
5. Iji mechaa: Tinye osikapa n'efere, tinyekwa poteto ụtọ, chorizo ​​​​, na ube oyibo. Na-ejere ozi ọkụ.

Ozi nri

Na -eje ozi: 380 cal., 13.6g abụba, carb 54.1g, eriri 7.6g, 12g pro.

Nyochaa maka