Kana uri kutsvaga mutsara wezvokudya wezvirimwa uye weveganji, kana uchingoedza kuedza chifudzi chemufudzi chinenge chiri nani uye chinoderera mumafuta kupfuura chimiro chekudya-chikafu chemufudzi, edza izvi zvinomera, vegan, pasi-mafuta, uye cholesterol-free recipe inoshandisa lenti panzvimbo pane nyama. Wedzera zvishoma zvekugadzira munyu, mbiriso yezvokudya, kana garlicky spice blend kumapatatisi yakasvibiswa, kana uchida, uye ugozvipa kusvinura kwemunyu uye mutsva pevhu musati watanga kushumira.
Mufudzi wemufudzi ndeyewaini-yakabikwa kudya kwemanheru , kazhinji yekupedzisira nyama yakakanganiswa nemiriwo mashomanana uye necheka yekunamatira mbatata yakashambadza. Dzimwe nguva zvakare inonzi "chikwata chechikwata", chiya chemufudzi chinowanzozivikanwa zvikuru muUnited States kupfuura muno muU.S., asi chinokonzera kuzadza imwe-dish casserole kudya kwezvirimwa uye vegans, iyo yakagadzirirwa pasina nyama. A
Seitan aizoenda zvakanaka munenge chero mapeji emapilisi chero ipi zvayo sekugadzirisa nyama, asi iyi shanduro inoshandisa lenti panzvimbo panzvimbo, naizvozvo hapana nyama inotsiviwa inoda. Uyezve, inzira yakanakisa yekushandisa nhengo dzese dzasara iwe unogona kuva nadzo!
Onawo: Mhando dzakanakisisa dzezvinodhaka zvemasikati zvekudya kwevhiki masikati
Tsvaga pasi kune mamwe mapeji emafudzi anogadzira mhuka kuti aedze.
Zvamunoda
- 1/2 pound lentils, yakabikwa uye yakatswa
- 1 onion, diced
- 1/2 tsp crumbled fresh sage
- 1/2 tsp akachera garlic
- pine ye oregano yakaomeswa
- dash cayenne pepper
- 3 huru mbatata, yakabikwa
- 1/2 kusvika 1 mukombe wekupisa soy mukaka
- vegan margarine, kuravira
- 1 tsp munyu
Nzira Yokuita Izvo
- Preheat ovini kusvika kune digrii 400 F uye kwete mafuta gorosi kana kubika ndiro.
- Mune hombe huru yekuvhenganisa, shandisai lentiy yakabikwa kusvikira ichinyanya kuvharwa, uye wedzerai diced eiii, mushonga mutsva, minced garlic, oregano uye pepper cayenne. Kana uchinge wakanyatsobatanidzwa, shandisa muto weiyi wechirungu mune imwechete yakanyatsogadzirwa muchero yakagadzirwa kana kubika ndiro.
- Mune imwe mudziyo, shandisai mbatatisi uye wobva wawedzera mukaka wakaoma wekisi, vegan margarine nemunyu. Irove pamwe chete noruoko kana nemuvhenganisi wemagetsi kusvikira yakasviba, yakasviba uye yakasviba.
- Paridza mbatata yakasvikira pamusoro pemiti yenziyo yakasviba uye gadzira kwemaminitsi makumi maviri kana kusvika kusvika mbatata ikaoma pamusoro.
- Rongedza huni kuti ufukidze, uye uise pie pasi pe broiler kwemaminitsi mashomanana kuti ugove yakanaka chaizvo yebhuruu pamusoro. Shumira ushamwari. Enjoy!
| Nutritional Guidelines (pakushanda) | |
|---|---|
| Calories | 205 |
| Total Fat | 1 g |
| Saturated Fat | 0 g |
| Unsaturated Fat | 0 g |
| Cholesterol | 0 mg |
| Sodium | 409 mg |
| Carbohydrates | 39 g |
| Dietary Fiber | 6 g |
| Protein | 11 g |