Kakaretso bakeng sa frittata ea meroho ea limela le vegan e nang le tofu ho e-na le mahe. Vepa ea phepo e nepahetseng e fana ka monate o motle ho frittata ena e thehiloeng ho tofu. Ho tšoana le quiche, sejana sena se phethahetse hoseng kapa brunch. Leka ho fafatsa tse ling tsa cheese (lebese kapa soya) holimo bakeng sa tatso e fetang.
Ha ho mohla o entseng frittata ea vegan mme o sa tsebe hantle hore na u ka lebella eng? Frittata ea vegan e entsoeng ka tofu e tla ba le tatso e tšoanang le sejo sa frittata ea mahe, empa sebopeho se tla fapana haholo. Mahe a fa frittata ho hlahisa leseli le "spongy", ha tofu e etsa liphetolelo tse nyenyane tsa molomo ka molomo o "boreleli" ha u lutse ho eona. Leha ho le joalo, monate o tšoana haholo, 'me o etsoa hantle,' me le litapole tsohle, eiee e tala, le "umami" ea letsoai ea moriana oa soya, u ke ke ua hlokomela phapang leha e le efe. Haholo-holo haeba u sebeletsa li-mimosas tse seng kae ka lehlakore!
Fritatta e etsa lijo tse monate haholo bakeng sa lijo tsa hoseng tsa Easter , brunch kapa lijo tsa motšehare.
Seo U tla se Hloka
- 1/4 senoelo sa oli ea mohloaare (kapa oli e 'ngoe ea ho pheha)
- 1 onion (e nyenyane e khaotsoeng)
- Li-eiee tse 4 tse tala (khethoa, arola meroho ho tloha tlase)
- 4 cloves garlic (minced)
- 2 litapole tse mahareng (tse tšesaane)
- 1 tsp. letsoai
- 1/2 tsp. pepere e ntšo (e arotsoe)
- 1 12 oz. mokotla o fokolang (o tsitsitseng, o tšolotsoeng le ho hatelloa)
- 1/4 senoelo sa soy sauce
- 4 tbsp. tomoso ea phepo e nepahetseng
- O ikhethela: cheese
Kamoo U ka e Etsang
Ntlha ea pele, hula 'me u hatise tofu ea hau. Bo-tofu ba bangata ba tla latsoa ka ho fetisisa haeba u ka o hatella pele hobane tofu e tšoana le seponche - metsi a mangata ao ue ntšang ka bonolo, ho e-na le monate o monate o ka koahela! Ha o tsebe hantle hore na o ka etsa joang tofu hantle? Sheba tataiso ena e bonolo ka mohato: Joang ho hatella tofu.
Hang ha tofu ea hau e hatelloa haholo, pele ho chesa ovine ho likhato tse 325.
Kopanong e kholo ea ho chesa, salisa eiee, konofolo, le libotlolo tsa liiee tse tala oli ea mohloaare ka metsotso e 2-3.
Eketsa litapole, letsoai le pepere, le sautee metsotso e 10-15, e hlohlelletsa ka linako tse ling ho fihlela litapole li le masoeu a khauta.
Tlatsoana, moriana oa soya, le tomoso e nang le phepo e nepahetseng ka mokhoa oa lijo kapa blender ho fihlela o kopane hantle. Motsoako o tla ba o teteaneng. Kenya li-eiee tse tala le litapole mme u tšollele patsi e entsoeng ka mafura.
Pheha metsotso e 45-50, ho fihlela hlooho e tiile ebile e phehiloe hohle.
Ha frittata ea hao e ntse e chesa, fafatsa ka holimo ka chisi haeba u lakatsa. Lumella frittata hore e pholile hanyenyane pele e slicing le ho sebeletsa, kaha sena se tla se thusa ho beha le ho tiisa ka ho eketsehileng. Thabela!
Meroho e mengata ea li-Vegetarian le Vegan Recipes ea lijo tsa hoseng:
- Tšoara le ho ea: Likhopolo tse nepahetseng tsa lijo tsa hoseng tseo u ka li jang ha li ntse li matha
- Beyond Basics: Joang ho ba le tofu bakeng sa lijo tsa hoseng
- Liprotheine tse phahameng tsa nama tsa lijo tsa hoseng
- Li-7 tsa meroho le li-vegan tsa quinoa tsa hoseng
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 239 |
| Total Fat | 13 g |
| Fat Satated | 2 g |
| Fat Unsaturated | 7 g |
| Cholesterol | 0 mg |
| Sodium | 1,028 mg |
| Li-carbohydrate | 24 g |
| Fiber Fiber | 3 g |
| Liprotheine | 10 g |