Iri kamukira yemidhayamata yakasvibira yemidziyo uye yevaganji nemafuta akawanda kubva mumishonga matsva, kusanganisira basil itsva, rosemary uye parsley itsva. Aya mazamu ehudhi yakasvibira uye vegan anonakidza ivo pachawo, iwe ungada kuzvidya zvakajeka. Kana, kana uchida, shandira pamwe newaunofarira zvekudya zvinogadzirwa nemiti .
Kushandisa mukaka we soya uye vegan margarine inochengetedza mazamu aya akadzikisa mairi isina dairy-isina uye vegan uye yakaderera mumafuta kudarika mbatata yakazara yakazara zvakare. Iwe unogona kushandisa chero vegan dairy substitute iwe unofarira, asi ini ndinokurudzira kana usina maruva asina kunyorera mukaka we soyya kana mukaka wakaoma uye wakagadzirwa nemukaka wekasehew kuitira mutevedzeri wakakwana weti mbatata yakakwanisa.
Zvamunoda
- 4 pounds mbatatisi (yakakanganiswa uye yakasarudzwa)
- 1 tsp munyu (yekubika mbatata)
- 2 tbsp maorivhi
- 1/2 tsvuku kana tsvuku yeiii (diced small)
- 2 clove garlic (minced)
- 1/4 mukombe wegorosi eiii (yakasarudzwa)
- 1 tbsp rosemary itsva (yakagurwa)
- 2 tbsp tsvina yakachena (yakasarudzwa)
- 1 mukombe soy mukaka (kana
- rimwe risina mucheki wemukaka wemukaka )
- 1/2 mukombe vegan margarine
- Zvaunogona: 3 tbsp
- mbiriso yezvokudya
- 3 tbsp fresh parsley (chopped)
- dash munyu (kana kuravira)
- dash pepper (kana kuti kuravira)
Nzira Yokuita Izvo
- Mushonga mukuru kana muhomwe, pfigira mbatatisi nemvura. Wedzera 1 teaspoon yemunyu, uye uuye kumota. Rega kumira pamusoro pepakati-yakanyanya kupisa kusvika mbatatayi inogadzirwa, anenge maminitsi makumi matatu. Dhonza uye tendera kuti utonhorere zvishomanana.
- Mune pani yakasiyana, sautee yakatsvuka kana yero yeiii, ruvarai eiii uye garlic mumafuta omuorivhi kwemaminitsi 3-5, kusvikira anyanisi ari nyore. Deredza kupisa kusvika pasi uye kuwedzera rosemary uye basil. Pika kweminiti imwe chete, uchikurudzira nguva dzose. Bvisa kubva pakupisa.
- Zvadaro wedzerai anyanisi uye garlic, mukaka we soy (kana mumwe asiri mukaka wemukaka wemukaka), vegan margarine uye mbiriso yezvokudya zvinoshandiswa kune mbatata uye shingai kusvikira kushushikana kwakasvike kwasvika, kuwedzera zvishoma mvura kana zvichidikanwa kana uchifamba.
- Wedzerai muparsley itsva yakapedzisira, uye fungai zvakanaka kuti mubatanidze uye pamwe chete muchigovera. Nyaya mbatata yako yakasviba yakawanda nemunyu uye pepper kuti unye. Shandisa gungwa remunyu kana kosher munyu uye mutsva wakachena mutsvuku wepamusoro.
- Shandira pamwe newaunofarira zvekudya zvinodhaka kana uchida.
| Nutritional Guidelines (pakushanda) | |
|---|---|
| Calories | 412 |
| Total Fat | 14 g |
| Saturated Fat | 2 g |
| Unsaturated Fat | 6 g |
| Cholesterol | 0 mg |
| Sodium | 584 mg |
| Carbohydrates | 65 g |
| Dietary Fiber | 8 g |
| Protein | 9 g |