Joaloka sopho? Joaloka tempeh? Leka mokhoa ona o bonolo oa limela tsa tampe le tomoso ea meroho!
Ena ke sopho e entsoeng ka meroho ea meroho e entsoeng ka mahahapa e nang le litlolo tse ngata tsa lihoete, eiee le ho eketsa tempeh ho e fa liprotheine bakeng sa limela , li-vegans 'me ha e le hantle e se na lijo tsa Mantaha tse se nang lijo! Bakeng sa bana, u ka khona ho fumana sethopo sa tempeh le tomate sa sesepa sa sandwich sa vegan sa vegan bakeng sa lijo tsa motšehare tsa Amerika tsa mantsiboea.
Kempe ena ea sopho e entsoeng ke limela, li-vegan le e tlaase ka lik'hilojule, 'me, haeba ho hlokahala, e ka etsoa habonolo ka gluten. U tla lokela ho etsa bonnete ba hore tempeh eo ue sebelisang ke mahala (haholo ke eona, empa tse seng kae ha li joalo, kahoo bala lengolo) hammoho le moro oa meroho (kapa, iketsetsa moroho oa meroho ). Lintho tse ling tsohle li sireletsehile ho mang kapa mang ea nang le kutloisiso ea gluten.
Haeba u rata ho pheha le tempeh , u tla rata mokhoa ona o bonolo oa tempeh oa limela , kapa, haeba e le sopho ea langa le le lej eo u e batlang, ke ena e nang le phepo e ngata ea tomate ea meroho ea tomate ho leka .
Thabela!
Tlhape ea tomate ea Tempeh le setšoantšo se amoheloang ke Lightlife Foods.
Seo U tla se Hloka
- 1 8-ounce pakpeh paket, khaola lik'hilograma tse 1/2-inch
- 1/4 senoelo sa oli ea mohloaare, e arotsoe
- 1 eiee e khōlō, ea khaotsoe
- 1/2 tsp. letsoai
- 2 lik'hilograma tse lik'hilograma, li qhibililoe 'me li tšeloa ka har'a lirapa tse 1/2-inch
- Likotlolo tse 4/2
- meroho moro
- 1/4 senoelo sa tamati ea tamati
- 1 tsp. lero la lemone (e ncha le ho feta)
- Supuni e 1 e entsoeng ka har'a dill e ncha
Kamoo U ka e Etsang
- Ka sopho e khōlō ea sopho, mocheso o mongata oa likhaba tse peli tsa oli ea mohloaare ka mocheso o mofuthu. Eketsa ka onion e khethiloeng le letsoai le mocheso, o hlohlelletsang hangata, metsotso e 6 ho isa ho e 8 kapa ho fihlela onion e le bonolo.
- Ka mor'a moo, eketsa lihoete tse nang le likotoana, ebe u koahela sopho ea sopho, mme u fokotsa mocheso o tlaase. Lumella lihoete hore li phehe, li hlohlelletse hangata, ka metsotso e ka bang 5.
- Ka mor'a moo, eketsa moro oa meroho mme o tlise ho pheha ka mocheso o phahameng. Hang ha moro oa meroho o phehile, fokotsa mocheso ho fofa butle ebe o lumella ho futhumatsa, ho koaheloa, ka metsotso e meng e 30.
- Ka blender, hloekisa ka hloko sopho e entsoeng ka li-batches ho fihlela e boreleli le e monate, ebe u kenyelletsa lero la tamati le lero la lemone ho blender le ho kopanya metsotsoana e seng mekae feela hore u kenyelle.
- Ka skillet, futhumatsang likhaseli tse peli tsa oli tse setseng ka har'a mocheso-mocheso o phahameng. Eketsa tempeh ea cubed mme u phehele metsotso e 3 ho isa ho e mehlano, u susumelletsa khafetsa ho pheha tempeh ka mahlakoreng 'ohle. Eketsa dill mme u phehele metsotsoana e 30. Sopho ea lesela ka likotlolo tse tšeletseng le holim'a sekotlolo se seng le se seng le tempeh e phehiloeng le dill mane.
Recipe le sopho e entsoeng ka sopho e entsoeng ka tomate ke liprotheine tse ngata , meroho, vegan le tlaase-khalori.
Tlhahisoleseding ea phepo ea lijo:
E etsa li-servings tse tšeletseng tsa sopho ea tempeh ea meroho.
Li-calories / Ho sebeletsa: 241
Kakaretso Fat 13 g 19%; Letlalo le khotsofatsang 2 g 9%; Trans Fat 0 g
Cholesterol 0 MG 0%
Sodium ea 1 017 MG 42%
Vithamine A 484% Vithamine C 13%
Li-carbohydrate 24 g 8%; Fibete ea lijo 9 g 34%; Litlhapi 9 g 1%
Protheine 8 g 16%; Calcium 8% Tšepe 12%
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 248 |
| Total Fat | 14 g |
| Fat Satated | 3 g |
| Fat Unsaturated | 8 g |
| Cholesterol | 0 mg |
| Sodium | 849 mg |
| Li-carbohydrate | 23 g |
| Fiber Fiber | 5 g |
| Liprotheine | 12 g |