Inotapira, yakasviba, uye yakajeka, iyi yehairy-free / vegan sweet potato casserole yakakwana yekuwa uye kwemwedzi yechando kana midzi yemidzi yakawanda.
Sweet potato casserole nguva dzose iri kuwedzerwa kwakanaka kune imwe yefurafura yekutenda kwezuva asi inokunda gore rose.
Iko kusanganiswa kwezvinonhuwira zvinoshandiswa mumutsara uyu kunopa ndiro iyo inotapira-asi-inonzwika inzwi ichisiya mavhenekisi ako anogutsikana kwemaawa. Kusanganiswa kwemashuga emashuwuni uye mapirasi emapurpa inopa tauri yakachena pane shuga inoshuga yoga.
Zvamunoda
- For the Filling:
- 5 makapu mapapatata (1-inch cubes)
- 1/3 mukombe
- maple syrup
- 3 tablespoons tsvuku tsvuku
- 3/4 teaspoon munyu
- 3/4 teaspoon sinamoni (pasi)
- 1/4 teaspoon nutmeg (pasi)
- 1/4 teaspoon ginger (pasi)
- 3 tablespoons pecans (yakanaka kwazvo pasi)
- 2 tablespoons soy margarine (dairy-free, softened)
- 1/4 mukombe wekodonti mukaka
- 1/4 mukombe soy yogurt (unsweetened, dairy-free)
- 1 1/2 mashupuni vanilla extract
- Pamusoro pePecan Topping:
- 1/2 mukombe tsvina yakawanda-yakasviba (yakazara)
- 1/3 mukombe weupfu (zvose-chinangwa)
- 3/4 mukombe pecans (akachekwa)
- 3 tablespoons soy margarine (yakaderedzwa)
Nzira Yokuita Izvo
Gadzirira Zvakaputika
- Pisa huni ku 325 F. Mafuta mashoma 13x9-inch casserole dish uye uise parutivi.
- Muchikwata chepakati-mashizha nemvura kungovhara, tora mbatata yakasanganiswa kusvika pakuvirisa kusvikira nyoro.
- Mune colander kana sieve, dhonza mbatata uye ugare mumudziyo wekugadzira zvokudya. Gadzira kusvikira wakasviba.
- Wedzera maple sirasi, 3 maspuni tsvina yakasvibiswa, mchere, sinamoni, nutmeg, ginger, 3 maspuni pasi pasi pecans, uye 2 mafuraji ane mishonga isina mairi margarine uye kusveta kusvika zvakanaka.
- Wedzerai mukaka wekakhuta, soy yogurt, uye kubuda kwavanilla, kushandiswa kusvikira musanganiswa uri nyore. Shandurai musanganiswa kune ndiro yakagadzirwa.
Ita Pecan Topping uye Bake
- Muchidimbu-guru, sangana pamwe chete 1/2 mukombe tsvina-sharu, shuga, uye 3/4 kapu pecans yakakanyiwa kusvika zvakanaka.
- Bvisa mu 3 tablespoons marisi asina mahwanda marryine margarine kusvikira musanganiswa wakafanana nehupamhi hwemhando yepamusoro, uye, uchishandisa maoko ako, unosasa mbatatata kuzadza.
- Bika kwemaminitsi makumi matatu nemaminetsi makumi matatu nemashanu kana kusvika kusvika kumusoro kwegondohwe uye kuzadza kunoputika.
Zvimwe Zvinoshandiswa Kugadzirisa uye Mazano Okubika
Picky inodya vaduku nevakuru haigone kuzarurirwa pecan topping. Kana izvi zviri kukanganisa, sarudzai pecan kubvarura kunze uye kushumira casserole mumakanda emakanda, zvichibvumira avo vachadya kunaka kwepecan kuti vawedzere ivo pachavo.
Kana pane nhamo yeukonzera yehuse, tora zvakashata zvakashata zvakadai nekuisa mababa nemafuta akareruka mavara panzvimbo. Icho chiwedzi chinowanzozivikanwa chinopa kufanana kwakafanana uye kunonaka sepecans.
| Nutritional Guidelines (pakushanda) | |
|---|---|
| Calories | 423 |
| Total Fat | 17 g |
| Saturated Fat | 4 g |
| Unsaturated Fat | 8 g |
| Cholesterol | 1 mg |
| Sodium | 293 mg |
| Carbohydrates | 65 g |
| Dietary Fiber | 6 g |
| Protein | 5 g |