Kakaretso ea "mahobe" ea vegan e entsoeng ho tloha tofu le TVP. Li-protheine tse phahameng le tse khahloang ke likhoho, lijo tsena tsa meroho tse nang le likhahla tsa TVP li phethahetse bakeng sa lebokose la liteboho la hao la limela , matsatsi a phomolo kapa tafoleng ea letsatsi le letsatsi. Sebeletsa ka litapole tsa meroho le litapole tse mashed bakeng sa lijo tsa khale tsa Amerika.
Seo U tla se Hloka
- 1 10-ounce pakeng tsa sipinake e serame, thawed
- 2 tbsp. oli ea meroho
- 1 onion, khabeloa e khethiloe
- 1 meroho ea bouillon cube
- 1 3/4 dikopi tse belisang metsi
- Likopi tse 2 TVP (textured vegetable protein)
- 1 lik'hilograma
- bonolo (silken) tofu
- 1 senoelo sa gluten phofo OR 3/4 senoelo eohle phofo ea koro
- 1 tbsp. limatlafatsi tsa tomoso
- 1 1/2 tsp. letsoai
- 1 tsp. phofo ea garlic
- 1 tsp.
- likhoho tsa tlhaho
- 1/2 tsp. phofo ea onion
Kamoo U ka e Etsang
- Mocheso oa spinach 'me u tsoe hantle.
- Senya likhaba tse 2 tsa oli ea meroho ka har'a sekhahla se chesang ka holim'a mocheso o mofuthu. Pheha eiee, e tsosang ka linako tse ling, ho fihlela ho hlakile, hoo e ka bang metsotso e 5.
- Sula moriri oa bouillon metsing a belang. Eketsa TVP (limela tsa meroho ea limela) ebe u ema ka metsotso e ka bang 10.
- Mocheso oa ho chesa o-350
- Pat ea tofu e omme, ebe o pata. Ka sekotlolo se seholo, kopanya TVP , spinach, le tofu. Hlohlelletsa lihlahisoa tse setseng mme u tšollele motsoako ka ho tlotsoa hamonate 8 1/2 x 4 1/2 cm. Hlaba ka holimo ebe u chesa ka metsotso e 45, kapa ho fihlela ho sootho holimo.
- Haeba bohobe bo qala ho ba bofubelu haholo, koahela ka sefate sa aluminium. Sebeletsa ka limela tsa limela.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 649 |
| Total Fat | 64 g |
| Fat Satated | 5 g |
| Fat Unsaturated | 44 g |
| Cholesterol | 0 mg |
| Sodium | 804 mg |
| Li-carbohydrate | 13 g |
| Fiber Fiber | 3 g |
| Liprotheine | 9 g |