Wannan Vegan "Chorizo" Rice Bowl shine Cikakken Tsirrai

Wadatacce

• "Chorizo" Shinkafa Bowl
• Bita don

Sauƙaƙa wa kanku cikin cin abinci na tsiro tare da wannan kwanon shinkafa "chorizo" vegan, ladabin sabon littafin marubucin abinci Carina Wolff,Girke -girke Protein Recipes Wanda Zaku so. A girke -girke yana amfani da tofu don ƙirƙirar nama amma vegan "chorizo." Ko da ba ku taɓa jin daɗin maye gurbin nama a baya ba, ba ku son ku kashe wannan girke -girke. Tofu yana rushewa cikin nama kamar nama kuma yana narkar da kayan ƙanshi da aka saba amfani da su a cikin kayan yaji chorizo. (Mai alaƙa: Neman Nawa na Mafi kyawun Burger Veggie da Madadin Nama Za Su Iya Siya)

Maganar abinci mai gina jiki, zaku sami kitse mai ƙima daga avocados, bitamin A daga dankalin turawa mai daɗi, da fiber daga shinkafar launin ruwan kasa. Kuma don kawai kwanon ba ya ƙunshi nama ba yana nufin ba shi da furotin; kowane kwano ya ƙunshi gram 12. (Gaba na gaba: Gwada waɗannan sauran kwano 10 na vegan waɗanda ke yin abincin almara marar nama.)

"Chorizo" Shinkafa Bowl

Ya yi: 4 servings

Lokacin shiri: Minti 5

Lokacin dafa abinci: minti 50

Sinadaran

Shinkafa da dankali

• 1 kofin shinkafa launin ruwan kasa marar dafa
• 2 1/2 kofuna waɗanda low-sodium kayan lambu broth
• 1/2 kofin diced tumatir ba-gishiri
• 1/2 teaspoon gishiri
• 1 babban dankalin turawa mai zaki, yankakken
• 1 tablespoon karin-budurwa man zaitun

Chorizo

• 8 oganci kamfani mai tofu
• 1/4 kofin finely yankakken mai-cushe-bushe tumatir da rana
• 1/3 kofin finely yankakken button namomin kaza
• 4 kananan cloves tafarnuwa, peeled da minced
• 1/4 kofin peeled da minced farin albasa
• 2 tablespoons apple cider vinegar
• 1 1/2 teaspoons barkono barkono
• 1/2 teaspoon barkono cayenne
• 3/4 teaspoon paprika
• 1/2 teaspoon ƙasa cumin
• 1/8 teaspoon gishiri
• 1/4 teaspoon barkono baƙi
• 1 tablespoon karin-budurwa man zaitun

Don gamawa

• 1 matsakaici avocado, peeled da sliced

Hanyoyi

1. Ga Shinkafa: Ƙara shinkafa, broth, tumatir, da gishiri a matsakaicin tukunya, kuma a tafasa. Rage zuwa simmer, rufe, da kuma dafa minti 30 ko har sai broth ya nutse.
2. Don dankali: Preheat tanda zuwa 425 ° F. Sanya takardar burodi mai inci 10 zuwa 15 tare da farantin aluminum. Yada dankali mai daɗi daidai gwargwadon burodin burodi da man zaitun. Gasa na mintina 20 ko har sai dankali kawai ya fara murjewa a waje.
3. Don Chorizo: Cire tofu kuma a bushe shi da tawul na takarda. Ƙara zuwa babban kwano da dusa tare da cokali mai yatsa har sai ya lalace. Ƙara tumatir da aka bushe da rana, namomin kaza, tafarnuwa, farin albasa, apple cider vinegar, barkono barkono, barkono cayenne, paprika, cumin, gishiri, da barkono. Tashi har sai an gauraya cakuda daidai da kayan yaji.
4. Zafi mai a babban kwanon frying a matsakaici. Ƙara cakuda chorizo ​​kuma dafa minti 6 zuwa 7, yana motsawa lokaci -lokaci, har sai da ɗan ɗanɗano.
5. Don gamawa: Ƙara shinkafa a cikin kwanuka, kuma sama da dankalin turawa, chorizo, da avocado. Ku bauta da dumi.

Bayanin Gina Jiki

A kowace hidima: 380 cal., 13.6g mai, 54.1g carb., 7.6g fiber, 12g pro.

Bita don