Ichi chinyorwa che-quiche recipe ne broccoli ndiyo inozivikanwa zvikuru yegeganji yerichese yekiche pano paTheSpruce. Inoshandisa tofu pane mazai ane utano hwakanaka, huri pasi-mafuta, isina mukaka-usina, uye cholesterol-isina mishonga yemafuta uye vegan kambamambakwedza kana mavhiki ekupedzisira brunch entree. Kwete dhiya rinotsiviwa !
Kunyange zvazvo ruzivo ruchida mushwa uye broccoli, unogona kutora nzvimbo yako yaunoda miriwo pane. Iwe unogona kusarudza kuti unoda mavhenekeri ebhuruu bhero tsvina, broccoli, anyanisi uye mushroom uye usashungurwe zvisiri zvevaganene zvinoshandiswa zvakadai sekizi.
Kana iwe uri kuzviita iwe pachako mapepa, iva nechokwadi kuti unoshandisa chete vegan zvishandiso. Shandisa kuchengetedza nekutengeswa kwechikwata chinoshandiswa mune zvekutengeswa sezvazvinogona kunge zvine maronda, mafuta kana zvimwe zvinogadzirwa nemukaka. Kana, tarisa ichi nyore nyore vegan pie yakakura recipe , yakakwana yekemikari yakagadzirwa, zvakare!
Nokuda kweiyo nzira, iwe unoda blender kana purosi yezvokudya, tini ye pie, saucepan, yako stovetop uye ovuni yako yekubheka yako quiche.
Kutsvaga mamwe maonero emangwanani emangwanani emangwanani? Iwe unogonawo kuedza kuedza mamwe tofu mapeji okudya kwekudya kwekudya kwemanheru , quinoa mapeji ezvokudya zvekudya kwemafuroti kana iyi vegan yemukiraji frittata recipe, iyo inofanirwa nevegustless vegan quiche. Uyezve, chengetedza vegan latkes , kana, gadzira mamwe mishonga emakinini matsva!
Zvamunoda
- 1 isati yaitwa
- vegan pie yakakura
- 1 tbsp. mafuta omuorivhi
- 1 onion, diced
- 1 bhinzi bheri pepper, yakasarudzwa
- 1 cup cup chopped broccoli
- 1 kapu yakachena yakatswa mushwa
- 1 pound firm
- tofu , patted dry
- Chidimbu chemuviri
- 1/2 tsp. turmeric
- 1 tbsp. basil akaomeswa
- 1/2 tsp. munyu
- Pepper kuvira
- 1/2 mukombe soy mukaka
Nzira Yokuita Izvo
- Tanga kupisa huni kusvika ku 425 F.
- Gadzirai anyezi, bhero bell pepper uye broccoli. Shandisai mushwa.
- Pisa mafuta omuorivhi muhomwe yepakati pepakati mukati memhepo inopisa uye sungai anyanisi, peputi tsvuku, broccoli uye mushroom kusvikira wanyorova uye ukabika, anenge maminitsi 8 kusvika ku10.
- Mune blender kana purogiramu yekudya, fungidza tofu, nutmeg, turmeric, basil, munyu uye mukaka wa soy kusvikira musanganiswa uri nyore.
- Isai miriwo uye musanganisi weti tofu pamwe chete uye kuwedzera pepper kuti tate.
- Dururirai batter yakavhenganiswa mumukoko wakakosha.
- Bhaini yako vegan quiche kwemaminitsi makumi matatu, kana kusvikira banga richisimwa-mukati kusvika mu quiche inouya yakachena.
- Shandisai cheiche inopisa nerutivi rwemichero yakagadzirwa nemuchero kana mukirasi yehurukuro nevirusi yemashizha uye vegan saladhi kupfeka.
Kune chimwe chikamu chikamu chakasiyana, ita mini-quiches mu muffin tin. Mutsara wega wega nehomwe yehayo uye uzadze 2/3 yenzira ne batter. Deredza nguva yekubikira zvakakodzera, kusvika pamaminetsi gumi nemashanu kusvika kumakumi maviri.
Iyo tsvina icharamba iri mufiriji kwemazuva matatu. Dzorera zvikamu mu microwave kana muvheni. Iwe unogona kusunungura zvikamu zvakare kuti unakidzwe gare gare.
Yakanyorwa zvakare nemvumo kubva kuThe Compassionate Cook Cookbook.
| Nutritional Guidelines (pakushanda) | |
|---|---|
| Calories | 119 |
| Total Fat | 7 g |
| Saturated Fat | 1 g |
| Unsaturated Fat | 3 g |
| Cholesterol | 2 mg |
| Sodium | 220 mg |
| Carbohydrates | 8 g |
| Dietary Fiber | 2 g |
| Protein | 8 g |