Le Vegan "Chorizo" Ilayisi Bowl Ingukuphelela Kwesitshalo

-Delile

• "Chorizo" Isitsha selayisi
• Buyekeza kwe-

Zenzele ukudla okuncike ezitshalweni ngaleli vegan "chorizo" isitsha selayisi, ngezilokotho zencwadi ye-blogger yokudla uCarina Wolff,Tshala Amaprotheni Ungadliwa Ongawathanda. Iresiphi isebenzisa i-tofu ukuze idale inyama kodwa i-vegan "chorizo." Ngisho noma ungazange uthandwe yizinto ezithatha inyama esikhathini esidlule, awufuni ukubhala le recipe. I-tofu ihlehla ibe yizicucu ezinjengenyama bese icwilisa izinongo ezivame ukusetshenziswa ekunandiseni i-chorizo ​​​​eyisinongo. (Okuhlobene: Ukusesha Kwami I-Veggie Burger Engcono Kakhulu Nezinye Izindlela Zenyama Imali Engayithenga)

Uma ukhuluma ngokudla okunempilo, uzothola amanoni e-monounsaturated avela kuma-avocado, uvithamini A kusuka kuzambane elimnandi, kanye nefayibha elayisi elinsundu. Futhi ngoba isitsha asinayo inyama akusho ukuthi asinayo amaprotheni; isitsha ngasinye siqukethe amagremu ayi-12. (Okulandelayo: Zama lezi ezinye izitsha eziyi-10 ze-vegan ezenzela ukudla okumnandi okungenanyama.)

"Chorizo" Isitsha selayisi

Kwenza: ama-servings ama-4

Isikhathi sokulungiselela: imizuzu emihlanu

Isikhathi sokupheka: imizuzu engu-50

Izithako

Ilayisi namazambane

• 1 inkomishi irayisi elingavuthiwe elinsundu
• 2 1/2 izinkomishi umhluzi yemifino ephansi-sodium
• I-1/2 inkomishi utamatisi oqoshiwe ongekho usawoti
• 1/2 isipuni sikasawoti
• 1 ubhatata omkhulu, oqoshiwe
• Isipuni esingu-1 samafutha omnqumo ayintombi nto

Chorizo

• Ama-ounces angu-8 e-organic firm tofu
• I-1/4 indebe eqoshiwe ehlanganiswe u-utamatisi omiswe elangeni
• 1/3 indebe eqoshiwe amakhowe amakhowe
• 4 ama-clove kagalikhi, ahlutshiwe futhi agayiwe
• 1/4 indebe ehlutshiwe futhi egayiwe u-anyanisi omhlophe
• 2 wezipuni apple cider uviniga
• 1 1/2 wezipuni i-chili powder
• 1/2 isipuni cayenne pepper
• 3/4 ithisipuni i-paprika
• 1/2 ithisipuni i-cumin yomhlabathi
• 1/8 isipuni sikasawoti
• 1/4 isipuni pepper omnyama
• Isipuni esingu-1 samafutha omnqumo ayintombi nto

Ukuqeda

• 1 ukwatapheya ophakathi, ohlutshiwe futhi osikiwe

Izikhombisi-ndlela

1. OkweRice: Faka irayisi, umhluzi, utamatisi, nosawoti ebhodweni eliphakathi, ubilise. Yehlisa ekubileni, ikhava, bese upheka imizuzu engama-30 noma kuze kungene umhluzi.
2. Okwezambane: Shisisa ihhavini ibe ngu-425°F. Khombisa ishidi lokubhaka elingu-10-by-15-intshi eline-aluminium foil. Sabalalisa ubhatata ngokulinganayo ekhasini lokubhaka bese ugcwala ngamafutha omnqumo. Bhaka imizuzu engama-20 noma kuze kube yilapho amazambane eqala ukukhala ngaphandle.
3. KwiChorizo: Khama i-tofu bese uyiphathisa ngomile ngethawula lephepha. Faka esitsheni esikhulu bese ugaxa ngemfoloko uze uqhekeke. Faka utamatisi omiswe ngelanga, amakhowe, ugarlic, u-anyanisi omhlophe, uviniga we-apula cider, upelepele we-cayenne, i-paprika, ikhumini, usawoti kanye nopelepele. Phonsa kuze kube yilapho ingxube iboshwe ngokulinganayo nezinongo.
4. Shisisa amafutha epanini elikhulu lokuthosa phakathi nendawo. Engeza ingxube ye-chorizo ​​bese upheka imizuzu engu-6 kuya kwengu-7, uvuselele ngezikhathi ezithile, kuze kube yilapho usu-crispy kancane.
5. Ukuze uqedele: Faka irayisi ezitsheni, bese ungeza ubhatata, i-chorizo, nokwatapheya. Khonza ngokufudumele.

Ulwazi Lokudla Okunomsoco

Ngokusebenza: 380 cal., 13.6g fat, 54.1g carb., 7.6g fiber, 12g pro.

Buyekeza kwe-