Esi sitya seVegan "Chorizo" iRice Bowl siSityalo esisekwe kwiMfezeko

Umxholo

• "Chorizo" Rice Bowl
• Uphengululo lwe

Zikhulule ekutyeni okusekelwe kwizityalo kunye nale vegan "chorizo" isitya serayisi, ngoncedo lwencwadi entsha yeblogger yokutya uCarina Wolff,Ukutyala iiprotein zokupheka oya kuthi uzithande. Iresiphi isebenzisa i-tofu ukwenza inyama kodwa i-vegan "chorizo." Nangona ungakhange uthandwe ngabantu abasebenzisa inyama kwixesha elidlulileyo, awufuni ukubhala le recipe. I-tofu iyaqhekeka ibe yinto efana nenyama kwaye iyancwina iziqholo ezisetyenziswa rhoqo kwi-chorizo ​​yonyaka. (Idibeneyo: UkuKhangela kwam kweyona Veggie Burger kunye nezinye iindlela zokutya ezinokuthengwa ngemali)

Ukuthetha ngesondlo, uya kufumana amanqatha e-monounsaturated kwii-avocado, ivithamin A kwiitapile, kunye nefayibha kwirayisi emdaka. Kwaye ngenxa yokuba isitya asiqulathanga nyama akuthethi ukuba ayinayo iprotein; isitya ngasinye siqulathe 12 grams. (Okulandelayo: Zama ezi 10 ezinye izitya ze-vegan ezenza ukutya okungenanyama.)

"Chorizo" Rice Bowl

Yenza: ii-servings ezi-4

Ixesha lokulungiselela: imizuzu emi-5

Ixesha lokupheka: imizuzu engama-50

Izithako

Irayisi kunye neetapile

• 1 indebe engaphekwanga irayisi emdaka
• I-2/2 yeekomityi zemifuno ephantsi ye-sodium
• I-1/2 yekomityi ayinayo ityuwa eyongeziweyo yeetumato ezidayiweyo
• 1/2 ithisipuni ityuwa
• Iitapile ezinkulu ezi-1, zicociwe
• Icephe eli-1 leoli yeoli yomnquma

IChorizo

• 8 ounces organic firm tofu
• I-1/4 yekomityi inqunyulwe ngokucokisekileyo yeetumato zelanga zomiswe ngeoli
• I-1/3 indebe ecoliweyo yama-mushroom
• I-4 i-clove yegalikhi encinci, ihlutshiwe kwaye igayiwe
• Ikomityi ye-1/4 icwecwe kunye ne-anyanisi emhlophe egayiweyo
• Iipunipoli ezi-2 zeapile cider iviniga
• 1 1/2 amacephe epilisi e powder
• I-1/2 ithisipuni yepayipi ye-cayenne
• 3/4 ithisipuni yepaprika
• 1/2 ithisipuni ikumin yomhlaba
• 1/8 ithisipuni yetyuwa
• 1/4 ithisipuni ipepile emnyama
• Icephe eli-1 leoli yeoli yomnquma

Ukugqiba

• I-avocado eyi-1 ephakathi, ihlutshiwe kwaye inqunywe

Imikhombandlela

1. Yerayisi: Yongeza irayisi, umhluzi, iitumato, kunye netyuwa embizeni ephakathi, kwaye uzise kwimathumba. Nciphisa ukumisa, ukumboza, kwaye upheke imizuzu engama-30 okanye ude umhluzi ungene.
2. Ukulungiselela i-oven ukuya kwi-425 ° F. Umgca we-10-by-15-intshi yokubhaka iphepha kunye ne-aluminium foil. Ukusabalalisa iitapile ngokulinganayo kwiphepha lokubhaka kwaye ugcobe ngeoli yeoli. Bhaka imizuzu engama-20 okanye de iitapile ziqale ukukrola ngaphandle.
3. KwiChorizo: Khupha i-tofu kwaye uyibethe yome ngetawuli yephepha. Yongeza kwisitya esikhulu kwaye ucofe ngemfoloko de udibane. Yongeza utamatisi omisiwe ngelanga, amakhowa, igalikhi, i-anyanisi emhlophe, i-apula cider iviniga, i-chili powder, i-cayenne pepper, i-paprika, i-cumin, ityuwa kunye nepelepele. Yiphosa kude kube ngumxube ogqityiweyo kunye neziqholo.
4. Fudumeza ioli kwipani enkulu yokuthosa kwindawo ephakathi. Yongeza umxube we-chorizo ​​​​upheke imizuzu emi-6 ukuya kwe-7, uvuselele ngamanye amaxesha, de kube crispy kancinane.
5. Ukugqiba: Yongeza irayisi ezityeni, kwaye ngaphezulu ngebhatata, ichorizo ​​kunye neavokhado. Khonza ushushu.

Ulwazi ngesondlo

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

Uphengululo lwe