Vegan ena "Chorizo" Rice Bowl e Phethahetse ka Limela

Litaba

• "Chorizo" Rice Bowl
• Tlhahlobo bakeng sa

Itokisetse ho ja ka limela le sekotlolo sena sa vegan sa "chorizo", ka tumello ea buka e ncha ea blogger ea lijo Carina Wolff,Jala Li-Recipes Tseo U Tla li Rata. Recipe e sebelisa tofu ho etsa "chorizo" ea nama empa e le vegan. Esita le haeba u sa khahloa ke baemeli ba nama nakong e fetileng, ha u batle ho ngola risepe ena. Tofu e oela ka har'a li-crumbles tse kang nama 'me e tšela linoko tse atisang ho sebelisoa ha ho noa chorizo ​​​​. (Related: Patlo ea ka ea Burger ea Veggie e Molemohali le Mefuta e meng ea Nama eo Chelete e ka e Rekoang)

Ha u bua ka phepo e nepahetseng, u tla fumana mafura a monounsaturated ho avocado, vithamine A ho tloha litapole, le fiber ho tloha raeseng e sootho. Hobane feela sekotlolo se se na nama ha ho bolele hore ha se na protheine; sekotlolo ka seng se na le ligrama tse 12. (Ka mor'a moo: Leka likotlolo tse ling tse 10 tsa vegan tse etsang lijo tse monate tse se nang nama.)

"Chorizo" Rice Bowl

E etsa: li-servings tse 4

Nako ea ho itokisa: metsotso e 5

Nako ea ho pheha: metsotso e 50

Lisebelisoa

Raese le litapole

• 1 kopi e sa butsoang raese e sootho
• Likopi tse 2 1/2 tsa moro oa meroho o tlaase-sodium
• 1/2 senoelo sa tamati e tšetsoeng letsoai
• 1/2 teaspoon letsoai
• Litapole tse 1 tse kholo, tse betliloeng
• 1 tablespoon oli ea mohloaare e sa tsoakoang

Chorizo

• Li-ounces tse 8 tsa organic firm tofu
• 1/4 senoelo sa tamati e omisitsoeng ka letsatsi e entsoeng ka oli
• 1/3 senoelo sa li-mushroom tse hahiloeng hantle
• Li-clove tse nyane tse 4, tse ebotsoeng le tse halikiloeng
• 1/4 senoelo se khabisitsoeng le minced oiee e tšoeu
• 2 tablespoons asene ea cider ea apole
• 1 1/2 tablespoons phofo e phofo
• 1/2 teaspoon pepere ea cayenne
• 3/4 teaspoon paprika
• 1/2 teaspoon komine ea fatše
• 1/8 teaspoon letsoai
• 1/4 teaspoon pepere e ntšo
• 1 tablespoon oli ea mohloaare e sa tsoakoang

Ho qeta

• 1 avocado e mahareng, e ebuoeng ebe ea tšeloa

Litsela

1. Bakeng sa Rice: Kenya raese, moro, tamati le letsoai pitseng e mahareng, 'me u tlise ho pheha. Fokotsa ho bososela, koahela, 'me u phehe metsotso e 30 kapa ho fihlela moro o kenngoa.
2. Bakeng sa litapole: Preheat ontong ho ea ho 425 ° F. Tšoaea pampiri ea ho baka ea 10-by-15-inch ka foil ea aluminium. Abela litapole ka ho lekana pampiring ea ho baka ebe u tšela oli ea mohloaare. Bake metsotso e 20 kapa ho fihlela litapole li qala ho hlaba ka ntle.
3. Bakeng sa Chorizo: Hlatsoa tofu 'me ue omelle ka thaole ea pampiri. Eketsa sekotlolo se seholo 'me u kopanye ka fereko ho fihlela o robeha. Kenya litamati tse omisitsoeng ka letsatsi, li-mushroom, konofolo, eiee e tšoeu, asene ea apole cider, phofo ea pepere, pepere, komine, letsoai le pepere. Lahlela ho fihlela motsoako o koahetsoe ka tsela e tšoanang le linoko.
4. Chesa oli ka pane e kholo ea ho hadika kahare. Kenya motsoako oa chorizo ​​'me u phehele metsotso e 6 ho isa ho e 7, u hlohlelletsa ka linako tse ling, ho fihlela crispy e nyane.
5. Ho qeta: Eketsa raese ka likotlolo, 'me ka holimo ka litapole, chorizo ​​le avocado. Sebeletsa ka mofuthu.

Tlhahisoleseling ea phepo e nepahetseng

Ka ho sebeletsa: 380 cal., 13.6g mafura, 54.1g carb., 7.6g fiber, 12g pro.

Tlhahlobo bakeng sa