Mokokotlo oa li-Vegetarian Croacock Taco Soup (Ka Ntho ea Vegan)

Tlhahiso ena ea sopho e entsoeng ka meroho ea Mexico e nang le lipeo tsa liphio, linaoa tsa linaoa le linaoa tse ntšo li bonolo, li khotsofatsa ka mokhoa o monate, ebile li potlakela ho itokisetsa (u hlile u tlohela ntho e 'ngoe le e' ngoe ka har'a mokokotlo).

Ke mokhoa o behiloeng-le-le-o lebaleha o nang le li-fibre, liprotheine le lik'habohaedreite tse tlase tse nang le glycemic tse batlang li se na mafura ebile li phethahetse bakeng sa mokhoa oa bophelo o phathahaneng.

Ho feta moo, ke khetho e ntle ea limela le vegan bakeng sa malapa ka tekanyetso. E boloka vegan ka ho tlohela chisi e khethollang le li-toppings tse bolila, kapa sebelisa li-substitutes tsa lebese le mahala.

Ena ke lijo tse fokolang kapa tsa mokha ka ho fetisisa ha u sa tsebe hantle hore na likhetho tsa hau tsa baeti le lithibelo tsa lijo-ke tsa bohlokoa hakae ho fana ka ntho ho bohle. Leka e 'ngoe ea tofu, lijo tsa leoatleng, le nama e fapaneng ka tlase.

Seo U tla se Hloka

• 1 (14-ounce) na poone (e ts'oetsoe)
• 1 (li-14-ounce) li na le linaoa tsa liphio (kapa linaoa tsa navy, tse tšolotsoeng)
• 1 (li-14-ounce) li na le linaoa tsa pinto (tse tšolitsoeng)
• 1 (14-ounce) na linaoa tse ntšo (li noa)
• Ho ikhethela: 1 (li-ounce tse 7) ho na le li-chiles tse tala (u ka 'na ua batla ho tlohela sena haeba u pheha bana)
• 1 (14-ounce) e ka senya litamati (mokhoa oa Mexican o molemo ka ho fetisisa haeba o ka o fumana, o sa thijoe)
• 1 (o-ounce) sephutheloana sa motsoako o monate
• 1/4 teaspoon komine
• 3/4 teaspoon eiee e phofo
• 1/2 teaspoon letsoai
• 1/2 teaspoon phofo ea konofolo
• Hloekisa: li-chips tsa tortilla kapa li-chips (ho latsoa)
• Hloekisa: chisi e grated (ho latsoa)
• Ho khabisa: Liiee tse tala tse khethiloeng (ho latsoa)
• Hloekisa: cilantro e entsoeng ka holimo (e latsoang)
• Ho ikhethela: tranelate e bolila (ho latsoa)

Kamoo U ka e Etsang

1. Beha poone e tšolotsoeng, linaoa tsa liphio, linaoa tse nonneng, linaoa tse ntšo, li-chilies tse tala, le li-tomate tse sa koahetsoeng ka mokotong oa hau oa likopi 'me u li fe moferefere o potlakileng.
2. Ka mor'a moo, eketsa motsoako o monate oa limela, komine, phofo ea onion, letsoai le phofo ea konofolo 'me kapele o tsose hape.
3. Pheha sebakeng se tlaase lihora tse 8 ho isa ho tse 10. Ntle le moo, haeba u potlakile, u ka beha sena holimo ka lihora tse 3.
4. Latsoang 'me u fetole lijalo pele u sebeletsa. Haeba sopho e le e teteaneng bakeng sa seo u se ratang, eketsa moro oa meroho ho o tšesaane. Haeba e le tšesaane haholo, e phehe nako e teletsana ka sekoahelo.

1. Ho sebeletsa, hlahisa likotlolo tsa likotlolo tse entsoeng ka likhama-thollo, li-grated chisi, li-eiee tse teteaneng, li-cilantro tse khethiloeng, tranelate e bolila-'me u lumella lelapa la hao kapa baeti hore ba phahamise sopho ea bona ho ba rata.

Tofu Variation

Bakeng sa liprotheine tse eketsehileng, kenyelletsa tofu, seitan , kapa protheine ea meroho e entsoeng ka letsoho (TVP) . Haeba u sebelisa tofu kapa seitan, latela litaelo tsena. Haeba u sebelisa TVP, sheba pampiri ka mor'a litaelo. Lihlahisoa li tla eketseha ho tloha ho lihlahisoa tse 6 ho ea ho 8 servings likarolong tsohle tse tharo.

1. Hlatsoa li-ounces tse 12 tsa tofu e tiileng kapa e tiileng le ho e khaola ka likotoana tse 8.
2. Beha likaroloana tsa tofu pampiring e kholo ea pampiri. Hodimo ho na le lithaole tse ling tse ngata tsa pampiri ebe u beha skillet e boima haholo (top-cast-iron) holimo ho tlosa metsi a feteletseng. Haeba u se na sesepa sa tšepe, u etse boima ka ho beha meroho e boima ea meroho ka sekotlolo holimo ho tofu. Etsa mochine oa tofu metsotso e 10.
3. Fokotsa ka ho panya hakana likhahla tsa tofu ka mahlakoreng 'ohle ka oli ea mohloaare kapa oli e sa nke lehlakoreng joaloka canola, penta, kapa oli ea soneblomo.
4. Ho feta mocheso o moholo-holo, pheha tofu ka sekontiri se chesang sa skillet ho fihlela se qala ho soothola ka tlase, metsotso e ka bang 5. Flip lilae mme u phehele metsotso e 2 hape.
5. Tlosa ka pan 'me u lumelle ho pholile. Khaola lihlopha kapa likotlolo ebe o eketsa sopho qetellong ea ho pheha ho e futhumatsa. U se ke ua lumella hore e phehe hobane e ka etsa hore tofu e be thata ka thata.

Tlhokomeliso: Haeba u sebelisa TVP, e tlameha ho tsosolosoa metsing a chesang metsotso e 10 pele u sebelisa.

E ekelletse ho crockpot nakong ea metsotso e 30 ea ho pheha.

Ho fapanyetsana ha lijo tsa leoatleng

Haeba u motho ea jang litlhapi ea jang litlhapi le li-shellfish, o ka sebelisa mokhoa ona oa ho pheha ka ho eketsa li-ounces tse 12 (bohobe ba pele bo phehiloeng) joaloka li-shrimp, crab, cod, mahi-mahi, kapa ntho efe kapa efe e tiileng tlhapi. Hopola, ha o kopanya lijo tsa leoatle tse phehiloeng le sopho e phehiloeng ho e futhumatsa ka ho seng joalo, e tla fetoha rubbery, e omileng le e thata.

Phetoho ea nama e jang

Bakeng sa liphahlo tsa sehlopha sa hau, u ka hlahisa likotlolo tsa sose ea chorizo ​​e phehiloeng le e khantsoeng kamoreng ea mocheso kapa khoho e halikiloeng hammoho le mekhabiso e meng ea baeti bakeng sa ho eketsa likotlolo tsa bona ka temoho ea bona. Mocheso oa sopho e tla hlasimolla nama.

Tataiso ea Lijo (ka nako e 'ngoe)
Li-calories	1126
Total Fat	14 g
Fat Satated	2 g
Fat Unsaturated	3 g
Cholesterol	0 mg
Sodium	200 mg
Li-carbohydrate	203 g
Fiber Fiber	41 g
Liprotheine	53 g

(Boitsebiso bo nang le phepo ea lipepe tsa rona bo baloa ho sebelisoa mohloli oa lisebelisuoa 'me ho lokela ho nkoa e le tekanyetso. Liphello tsa batho ka bomong li ka fapana.)