Ichi chikwata chepukisi inotanga kunotanga kumavhiki ekupedzisira yekuvhura mangwanani uye nzira yakanaka yekushandisa zvakanakisa nguva yepungu! Izvo zvinoita kuti zvive nyore kudya kwemazuva manheru apo inoperekedzwa nehokudya yakakura yewaini kana kuti ndiro inopisa inopisa yemuviri. Kune vegans, izvi zvinogadzira kosi yepamusoro yekushandira panguva dzezororo kana chero nguva shuga maphumbusi ari mumwaka. Zvakatemwa magiradhi zvinowedzera kubata kwemavara (uye kunaka!
Inzwa wakasununguka kutora nzvimbo yako yaunoda yoga yechando yejikwe rinoshandiswa pano. Butternut, acorn, uye kunyange kabocha inoshanda zvakanakisisa mumutsara uyu. Iwe unogona kuita chikafu ichi kusvika mumazuva matatu mberi kwekushumira nguva; zvinongogadzirira, uye ipapo uchengetedze mumudziyo usina kudzivirira kusvikira wagadzirira kushanda. Dzorera kana kushumira chilled nokuda kwekudya kusingagumi.
Zvamunoda
- 1 shuga shoma (5 kusvika ku 6 inches in diameter), de-mbeu uye yakagadzirirwa + kugunzwa kwegungwa munyu
- 1 3/4 makapu ekudya (chickpea flour)
- 1 cup cup
- 2 teaspoon munyu
- 1 1/2 mashupuni kubika poda
- 1 bhokisi (15 ounces) yakawedzera yakasimba, yakanyoroveswa uye yakamanikidzwa tofu *
- 1 kapu yakanyatsogadzirwa collard greens
- 1 teaspoon tsvaga thyme mashizha
- 2 makumbo, akaiswa muzvindori
- 3 clove garlic, minced
- 1/2 kusvika 1 teaspoon mutsvuku, kana kuti kuravira
Nzira Yokuita Izvo
* Kuti uwedzere iwe tofu, dhonza mvura kubva muhomwe uye kuvhara tofu mumapepa emapuranga kana tsvina yekicheni yakachena. Gara pakati pemabhiza maviri mapapiro ezvigadziro wozoisa doro rinorema kana chirongo pamusoro peketani yepamusoro kuti uire pasi. Rega kuti upfuure kwemaminitsi makumi matatu, uye shandura mapepa kana chechenji yek kitchen. Dzokorora kusvikira inenge yose yemvura yakabatwa kubva ku tofu. Iwe unogona kushandisa imwe yezvinhu zvandinoda zvigadzirwa, the tofuxpress, kuitira nyore uye nokukurumidza tofu kukurudzira.
Preheat oven yako kusvika ku 375 ° F uye uise bhuni kuhomwe yekabiki yakagadzirwa nechepamusoro. Fukidza zvinyoro-nyoro negungwa remunyu uye flip pamusoro kuitira kuti nyama iri kutarisana pasi. Wedzera 1/4 mukombe wemvura kune gango rokubika uye kubika kwemaminitsi 45 kusvika kumaminitsi 55, kana kusvikira nyama yepungu iri nyoro. Rega kupora zvachose, bvisa ganda, uye cube muzvidimbu zviduku.
Deredza kutonhora kwevheni kusvika ku 350 ° uye zvishoma nezvishoma girasi yakashambadza pani yakakura.
Muchengetedzo huru, kusungidza pamwe besan, 1 mukombe mvura, 2 teaspoons munyu uye kubika mupfu kusvikira unotapira. Kugumburwa mu-tofu uye, uchishandisa chipuni, fambisa zvakanaka nekubatanidza kuputsa chero zvipi zviduku zvakakura zve tofu. Fungira mune zvese zvinoshandiswa uye ubike muvheni kwemaminitsi makumi manomwe kusvika ku75, kana kusvika kumusoro ndeyendarama. Rega kupora zvishoma nemaminitsi makumi matatu tisati tanyura.
Shumira ushamwari kana kuti kutonhora.
| Nutritional Guidelines (pakushanda) | |
|---|---|
| Calories | 287 |
| Total Fat | 22 g |
| Saturated Fat | 11 g |
| Unsaturated Fat | 6 g |
| Cholesterol | 52 mg |
| Sodium | 848 mg |
| Carbohydrates | 16 g |
| Dietary Fiber | 2 g |
| Protein | 10 g |