Lekhasi lena la quiche le se nang lehe le broccoli ke sekhahla sa rona sa quiche se tummeng ka ho fetisisa mona ho TheSpruce. E sebelisa tofu ho e-na le mahe bakeng sa phepo e nepahetseng, e fokolang mafura, ea lebese le mahala ea lijo tsa meroho le li-cholesterol kapa lijo tsa hoseng tsa veine. Ha ho sebaka se seng se hlokahalang!
Le hoja risepe e hloka li-mushroom le broccoli, u ka nkela meroho eo u e ratang haholo ho e-na le hoo. U ka 'na ua etsa qeto ea hore u rata litlolo tsa pelepele tse tšehali, broccoli, eiee le li-mushroom' me u se ke ua hloloheloa metsoako e sa kang ea vegan e kang cheese.
Haeba u itokisetsa pie, etsa bonnete ba hore u sebelisa lihlahisoa tsa vegan feela. Sebelisa tlhokomelo ka mokokotlo o entsoeng ka marang-rang kaha o ka 'na oa na le lard, botoro kapa lihlahisoa tse ling tsa lebese. Kapa, hlahloba kopo e bonolo ea vegan pie , e phethahetseng bakeng sa quiche e entsoeng ka maiketsetso, hape!
Bakeng sa risepe ena, o tla hloka blender kapa processor ea lijo, tin, pie, saucepan, stovetop le oven ea hau bakeng sa ho baka quiche ea hau.
Ho batla maikutlo a mang a lijo tsa hoseng tsa vegan? U ka boela ua leka ho leka li-recipe tsa lijo tsa hoseng tsa tofu , li- recino tsa lijo tsa hoseng kapa li- recipe tsa litapole tsa frittata , e leng quiche e sa tloaelehang ea vegan. Hape, hlahloba li -vegan li-latke kapa, u behe li-muffins tse ncha tse entsoeng ka mahahapa !
Seo U tla se Hloka
- 1 e entsoeng esale pele
- phae ea pie
- 1 tbsp. oli ea mohloaare
- Anyezi e le 'ngoe, e qhibililoe
- 1 pepere e tala e tala, e khethiloe
- 1 kopi e ts'oetsoeng broccoli
- 1 senoelo se hloekileng sliced li-mushroom
- Tiiso e 1 ea limilione
- tofu , patted e omme
- Pale ea nutmeg
- 1/2 tsp. turmeric
- 1 tbsp. basil e omisitsoeng
- 1/2 tsp. letsoai
- Pepere ho latsoa
- 1/2 senoelo sa lebese la soy
Kamoo U ka e Etsang
- Mocheso oa ho chesa ho oela ho 425 F.
- Hlatsoa onion, pepere e tšepe e tšepe le broccoli. Selaola li-mushroom.
- Hlalosa oli ea mohloaare ka sekotlolo se ka hare ho feta mocheso o mofuthu 'me u phallele eiee, pepere e tala, broccoli le li-mushroom ho fihlela o nolofalitsoe mme o phehiloe, metsotso e ka bang 8 ho ea ho e 10.
- Ho motsoako oa blender kapa lijo, kopanya tofu, nutmeg, turmeric, basil, letsoai le lebese la soy ho fihlela motsoako o boreleli.
- Hlohlelletsa meroho le motsoako oa tofu hammoho 'me u kenye pepere ho latsoa.
- Tšela batter e tsoakiloeng ka har'a khama ea pie.
- Bake qugan ea hao ea qugan ka metsotso e 30, kapa ho fihlela thipa e kenngoa feela-ho kena ho quiche e tsoa e hloekile.
- Sebeletsa serame se futhumetseng ka lehlakoreng la salate e ncha ea litholoana kapa lipontšong tsa khale tse nang le salate e tala le apara ea vegan.
Bakeng sa phapang ea sekheo ka bomong, etsa li-mini-quiches ka tere ea muffin. Moeli ka mong ho na le hlama ea pie 'me u tlatse 2/3 ea tsela le batter. Fokotsa nako ea ho baka ka tsela e nepahetseng, metsotso e 15 ho isa ho e 20.
The quiche e tla lula firiji ka matsatsi a mararo. Hlahisa likarolo tse ling ka microwaves kapa ka ontong. U ka kenyelletsa likarolo hape hore u thabele hamorao.
E ngotsoe ka tumello ho The Compassionate Cook Cookbook.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 119 |
| Total Fat | 7 g |
| Fat Satated | 1 g |
| Fat Unsaturated | 3 g |
| Cholesterol | 2 mg |
| Sodium | 220 mg |
| Li-carbohydrate | 8 g |
| Fiber Fiber | 2 g |
| Liprotheine | 8 g |