Mushonga ungasave wakaenzana sebhari kana kuti yakagadzikana sequinoa , asi zvechokwadi unofanirwa kuwana mukana wekuwana nzvimbo munzvimbo yako yekubika kubika sehutano, shati-yakasimba uye ine zvigadziriswa zviyo zvezviyo. Heino imwe nzira yekugadzirira mapira mu veggie-burger sezvinoitwa pakarepo nokukurumidza.
Iyi kamukira isiri yemasikirati akabatanidzwa, saka unogona kuaisa spice zvishoma. Kutarisana navo ne salsa? Wedzera zvinonhuwira zveMexico zvakadai sechipi yeupuri uye kumini. Kushandisa ivo veggie burgers? Wedzera mamwe "meatier" zvinonhuwira zvakadai sepaprika kana bhayiko rub.
Kungofanana nekubika nemafuta akazara here? Ndinoziva ndinoita! Izvo zvinonzwisisika, uye, kana iwe ukazvitenga muzhinji, zvikabatanidzwa! Uye zvechokwadi, ndinoda kutenga kune zvakawanda ! Heano mamwe mararamiro akazara ane utano kuedza.
Zvamunoda
- 1 cup cup
- 3 makapu mvura
- 1 teaspoon mafuta
- 1 ekiiiii (yakasikwa zviduku)
- 2 clove garlic (minced)
- 3/4 mukombe tahini (kana peanut butter)
- 1 tablespoon soy sauce (kana tamari kuti iichengetedze-isina)
- 1/4 teaspoon munyu
Nzira Yokuita Izvo
- Simira mapira anobata mumvura, akavharwa, kusvikira mutezo inopedzwa, inenge maminitsi 45.
- Muchikanda chikuru, kupisa anyanisi uye garlic mu teaspoon yamafuta kwemaminitsi mashomanana, kusvikira anyanisi ari nyore.
- Bvisa moto, uchengete pani padhifu, uye uwedzere marlet yakagadzirwa uye tahini kana peanut butter uye soy muto uye munyu. Ita kuti musanganise zvakanaka uye ita nechokwadi kuti tahini kana peanut butter inonyungudutswa uye yakaiswa zvakanaka.
- Pre-heat fur to 350 °.
- Fomu inopinda mukati, inenge 1-inch thick. Iwe unofanirwa kuva nehanzvadzi dzinenge matanhatu.
- Isa panzvimbo yekabiki yebiki uye ubike mukati mevheni kwema 20-25 maminitsi, kusvikira wakasimba kunze uye zvishoma zvakasvibiswa. Millet patties inogonawo kundipa pan-yakabikwa mumafuta mashoma kwemaminitsi 3-4 kune rumwe rutivi, kana uchida.
Kushumira mazano:
- Shandisai marletti ako akaita se nyama inopinda, yakagadzirirwa necherosi uye rumwe rutivi rwembatata yakasviba uye nyemba.
- Shandisa marlet patties se veggie burgers kana sandwich fillers.
- Kufanana neDiddle East zvokudya? Inotora falafel pamusana wemapirati uye inoshumira nemuchero wetipu, tita, uye hummus.
- Ita pamusoro pavo nesarsa, nyemba nyemba, uye grated cheese nokuda kwekudya kwakafuridzirwa kweMexico.
| Nutritional Guidelines (pakushanda) | |
|---|---|
| Calories | 241 |
| Total Fat | 16 g |
| Saturated Fat | 3 g |
| Unsaturated Fat | 8 g |
| Cholesterol | 0 mg |
| Sodium | 313 mg |
| Carbohydrates | 20 g |
| Dietary Fiber | 4 g |
| Protein | 10 g |