Semilih e entsoeng ka limela tsa meroho e nang le tempeh le linaoa li bolela hore lero lena le na le matla a matla a protheine 'me e na le litlolo tse khotsofatsang. Ho tloha ha tempeh e nka nako e telele kerekeng ena, ha ho na tlhokahalo ea ho e qeta pele, joalo ka lipepe tse ngata tsa tempeh .
Hlokomela hore hobane recipe ena e hloka sauce ea soy ha e na gluten. Ho feta moo, mefuta e meng ea tempeh e entsoe ka lijo-thollo tse kenyeletsang gluten, ha mefuta e meng e sa fumanehe. Fokotsa mongobo oa soya 'me u netefatse hore tempeh ea hau e na le gluten ha u lokisetsa motho enoa ea nang le khalase kapa khanya ea kutlo.
Seo U tla se Hloka
- 2 tbsp. oli ea mohloaare, e arohane
- Pampiri ea 8-ounce
- tempeh , e hlalositsoe
- 2 tsp. soy sauce
- 1 pepere e khubelu ea tšepe, e khethiloe
- 1 pepere e tala e tala, e khethiloe
- 2 cloves konofolo, minced
- Anyezi e le 'ngoe, e qhibililoe
- 1 4-ounce e ka qhibiliha chilis e tala
- 1 15 -o fumana ho na le linaoa tsa liphio kapa linaoa
- 1 8 -hella ho hlahisa litamati
- 1 tbsp. phofo e lerootho
- 1/2 tsp. oli ea komine
- 1/4 tsp. pepere ea cayenne, kapa ho latsoa
- Ho ikhethela: 1 e nyane e ka ba poone
- Ho ikhethela: cilantro e ncha ho khabisa
Kamoo U ka e Etsang
- U sebelisa sopho e le 'ngoe ea oli ea mohloaare, senya tempeh ho fihlela e le moriri o mofubelu oa khauta, hoo e ka bang metsotso e 3 ho ea ho e 5, ebe u eketsa moriana oa soya, ebe u qeta metsotso e' ngoe kapa e 'meli ho fihlela mousse oa soya o khomarela' me o qhibiliha. Beha ka thōko.
- Ka sopho e kholo kapa pitsa, tlohela lieiee, konofolo le bell pele oli e setseng ea mohloaare ho fihlela feela e le bonolo.
- Fokotsa mocheso ebe o eketsa lisebelisoa tse setseng, ntle le cilantro le ho kenyelletsa tempeh.
- Lumella ho emisa bonyane metsotso e mashome a mabeli ho isa ho metsotso e mashome a mabeli, ho susumetsa ka linako tse ling, le ho eketsa metsi a mangata ha ho hlokahala.
- Hlobisa ka ho fafatsa li-cilantro tse ncha.
E etsa liketsoana tse 6 tsa tempeh.
Tlhahisoleseding ea phepo ea phepo, ka ho sebeletsa:
Likorolo: 399
Kakaretso ea Fat: 10.0g, 15% ea letsatsi le leng le le leng (ho latela lijo tsa khalori ea 2000) Mafura a khotsofatsang: 1.7g, 8% Cholesterol: 0mg, 0%
Sodium: 200mg, 8%
Kakaretso ea lik'habohaedreite: 56.9g, 19%
Fibete ea lijo: 13.8g, 55%
Litlhapi: 5.5g
Protheine: 24.7g
Vithamine A 40%, Vithamine C 103%, Calcium 13%, Iron 36%
Phepo e nepahetseng Boro: A
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 496 |
| Total Fat | 11 g |
| Fat Satated | 2 g |
| Fat Unsaturated | 5 g |
| Cholesterol | 0 mg |
| Sodium | 194 mg |
| Li-carbohydrate | 76 g |
| Fiber Fiber | 17 g |
| Liprotheine | 28 g |