Mpunga wa Vegan "Chorizo" uwu Ndi Ungwiro Wotengera Zomera

Zamkati

• "Chorizo" Rice Bowl
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Dzichepetseni pakudya pazomera ndi ndiwo zamasamba za "chorizo", mothandizidwa ndi buku latsopano la wolemba mabala Carina Wolff,Bzalani Maphikidwe a Mapuloteni Amene Mudzawakonda. Chinsinsicho chimagwiritsa ntchito tofu kupanga "chorizo" ya nyama koma yamasamba. Ngakhale simunakondwerepo ndi omwe adalowa m'malo mwa nyama m'mbuyomu, simukufuna kulemba izi. Tofu amathyola nyama ngati nyama ndipo amathira zonunkhira zomwe amagwiritsidwa ntchito pokonza chorizo. (Zogwirizana: Kufufuza Kwanga kwa Veggie Burger Yabwino Kwambiri ndi Nyama Njira Zogulira Ndalama Zomwe Mungagule)

Kunena zopatsa thanzi, mupeza mafuta a monounsaturated kuchokera ku mapeyala, vitamini A kuchokera ku mbatata, ndi fiber kuchokera ku mpunga wabulauni. Ndipo chifukwa choti mbaleyo ilibe nyama sizitanthauza kuti ilibe mapuloteni; mbale iliyonse imakhala ndi magalamu 12. (Chotsatira: Yesani mbale 10 izi zamasamba zomwe zimapangidwira chakudya chopanda nyama.)

"Chorizo" Rice Bowl

Zimapanga: 4 servings

Nthawi yokonzekera: Mphindi 5

Nthawi yophika: Mphindi 50

Zosakaniza

Mpunga ndi mbatata

• 1 chikho cha mpunga wosaphika
• 2 1/2 makapu otsika-sodium masamba msuzi
• 1/2 chikho chopanda mchere wothira tomato
• 1/2 supuni ya supuni mchere
• 1 mbatata yayikulu, yodulidwa
• Supuni 1 ya mafuta a azitona owonjezera

Chorizo

• 8 ounces organic firm tofu
• 1/4 chikho chodulidwa mafuta wothira mafuta dzuwa
• 1/3 chikho finely akanadulidwa batani bowa
• 4 cloves adyo, peeled ndi minced
• 1/4 chikho peeled ndi minced woyera anyezi
• Supuni 2 apulo cider viniga
• Supuni 1 1/2 supuni ya ufa
• 1/2 supuni ya supuni tsabola wa cayenne
• Supuni 3/4 paprika
• 1/2 supuni ya supuni ya chitowe
• 1/8 supuni ya supuni mchere
• 1/4 supuni ya supuni ya tsabola wakuda
• Supuni 1 ya mafuta a azitona owonjezera

Kuti amalize

• 1 sing'anga avocado, wosenda ndikudulira

Mayendedwe

1. Za Mpunga: Onjezerani mpunga, msuzi, tomato, ndi mchere mumphika wapakati, ndipo mubweretse ku chithupsa. Bweretsani ku simmer, kuphimba, ndi kuphika kwa mphindi 30 kapena mpaka msuzi watengeka.
2. Kwa mbatata: Yambitsani uvuni ku 425 ° F. Lembani pepala lophika 10-by-15-inch ndi zojambulazo za aluminiyumu. Patsani mbatata mofanana pa pepala lophika ndikudzaza mafuta. Kuphika kwa mphindi 20 kapena mpaka mbatata itangoyamba kuphulika kunja.
3. Kwa Chorizo ​​​​: Thirani tofu ndikuipukuta ndi thaulo la pepala. Onjezerani mu mbale yaikulu ndikuphwanya ndi mphanda mpaka mutaphwanyidwa. Onjezerani tomato wouma dzuwa, bowa, adyo, anyezi woyera, apulo cider viniga, ufa woumba, tsabola wa cayenne, paprika, chitowe, mchere, ndi tsabola. Sakanizani mpaka osakanizawo ataphimbidwa mofanana ndi zonunkhira.
4. Thirani mafuta mu poto yayikulu pakatikati. Onjezerani chorizo ​​​​kusakaniza ndikuphika 6 mpaka 7 mphindi, kuyambitsa nthawi zina, mpaka pang'ono crispy.
5. Kutsiriza: Onjezerani mpunga m'mbale, ndipo pamwamba ndi mbatata, chorizo, ndi peyala. Kutumikira ofunda.

Zambiri Zaumoyo

Pa kutumikira: 380 cal., 13.6g mafuta, 54.1g carb., 7.6g fiber, 12g pro.

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