Kempe ena ea meroho le vegan ea sopho e entsoeng ka cauliflower le litapole e tlaase haholo 'me e na le recipe e tlaase ea limela tsa limela. Ho fapana le mefuta e mengata ea lipepe tsa litapole tse ngata, ena e sebelisa moro oa meroho, margarine ea vegan le makhasi a bay ho eketsa tatso ho e-na le botoro. Seo se bolela hore mohope ona oa sopho e entsoeng ka meroho e tlaase o na le ligrama tse peli feela tsa mafura ka nako eohle. Ka lebaka la seo, u tla batla ho netefatsa hore u sebelisa moro oa boleng bo botle bakeng sa tatso e ngata. Haeba u sa sebelise a hloekileng, ka maiketsetso meroho moro , o ka sebelisa phofshoana ea moro kapa meroho ea bouillon cubes bakeng sa e nyenyane ho eketsehileng ho matlafatsa tatso.
Koliflower ena le sopho e entsoeng ka litapole ke meroho, vegan, le hafeela u sebelisa meroho ea meroho ea gluten (bala lengolo, joalo ka ba bang le ba bang ba se na gluten), ha ho na le gluten.
Seo U tla se Hloka
- 1 tbsp. oli ea mohloaare (kapa margarine ea vegan)
- 2 cloves konofolo (minced)
- 1 onion (e hlalositsoeng)
- Litapole tse 1 (ho hlajoa)
- 1 e kholo hlooho ea cauliflower (e entsoeng)
- 3 dikopi meroho moro
- 2 bay leaves
- Letsoai ho latsoa
- Pepere e motšo ho latsoa
- 1 senya nutmeg
- O ikhethela: e grated
- chisi ea vegan bakeng sa topping
- Ho ikhethela: eiee e tala bakeng sa ho tlōla, ho khethoa
Kamoo U ka e Etsang
- Sopho e kholo kapa pitsa ea motsoako ka mocheso o mofuthu, sautee onion le konofolo ka margarine ea vegan kapa oli ea mohloaare metsotso e 3 ho isa ho e 5, kapa ho fihlela liieee le konofolo li batla li le bonolo.
- Eketsa litapole tse nang le litapole le cauliflower e khethiloeng 'me u phehele metsotso e seng mekae, u hlohlelletsa khafetsa.
- Eketsa moro oa meroho le makhasi ebe u tlisa sefahleho.
- Hang ha motsoako o ntse o pata, o fokotsa mocheso ho ea bohareng, o koahele pitsa, ebe o lumella ho pheha metsotso e 25 ho isa ho e 30.
- Tlosa ka hloko makhasi a bay, ebe u fetisetsa sopho ho blender le pure ho fihlela e boreleli le e monate, kapa u siea botebo ba liaparo haeba u ka rata.
- Nako habonolo ka letsoai, letsoele le pepere ea nutmeg le ho futhumatsa ha ho hlokahala.
- Holimo le li-grated vegan le li-eiee tse tala, haeba li lakatsa, pele u sebeletsa.
E etsa li-servings tse 'nè.
Nete ea phepo e nepahetseng:
Kantle le cheese ea vegan, khalase ena e fana ka hoo e ka bang:
Likorolo: 100, Lik'halori tse tsoang Fat: 19
Total Fat: 2.1g, 3%, Mafura a Khotsofatsang: 1.7g, 8%
Cholesterol: 0mg, 0%
Sodium: 607mg, 25%
Kakaretso ea lik'habohaedreite: 14.7g, 13%
Fibete ea lijo: 3.1g, 12%
Litlhapi: 3.6g
Protheine: 6.2g
Vithamine A 1%, Vithamine C 69%, Calcium 4%, Iron 6%, E itšetlehile ka lijo tsa khalori ea 2000
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 218 |
| Total Fat | 3 g |
| Fat Satated | 1 g |
| Fat Unsaturated | 1 g |
| Cholesterol | 0 mg |
| Sodium | 714 mg |
| Li-carbohydrate | 42 g |
| Fiber Fiber | 7 g |
| Liprotheine | 11 g |