A healthy high-protein vegan pasta recipe, yakakwana yezvirimwa, ine 17 gramu eprotini pairi kushumira kubva kune iyo yose nyemba, uye yakawanda yezvimiti uye fiber. Iyi mapapiro eparta inosanganisira marudzi matatu emabhino nesipinashi mumhepo ine utanha mutsvuku. Izvo zvinoshamisa zvinonwisa mishonga yemiti uye vegan pasta ndiro.
Mamwe Vegetarianarian uye Vegan VeItaly Recipes:
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Easy Garlic Pasta Recipe
Vegan Tofu Lasagna Recipe
Vegan Pesto Recipe
Pumpkin uye Sage Pasta Sauce
Zvamunoda
- 1 tablespoon mafuta omuorivhi
- 1 guru anyanisi, yakatswa
- 2 clove garlic, yakapwanyika
- 1 tsvuku tsvuku tsvuku, yakasarudzwa
- 1 teaspoon yakaoma oregano
- 1 15 ounce inogona kudyiwa tomate, kana kuti 2 makapu yakatswa tomate
- 1/2 mukombe yakabikwa tsvuku nyeredzi yenyuchi
- 1/2 kapu yakagadzirwa nemavhisi
- 1/2 mukombe yakabikwa chickpeas
- Munyu uye pepper kuti toravira
- 1 cup small pasta tubes
- 2 tablespoons margarine
- 4 tablespoons upfu
- 2 makapu soy mukaka
- 1/2 teaspoon grated nutmeg
- 1 1/2 makapu akave akachekwa sipinashi yakasvibirira
Nzira Yokuita Izvo
- Pisa mafuta muhombodo yakakura pamusoro pemhepo inopisa. Gadzirai zvinyoroi, garlic, uye pepire zvishoma.
- Wedzera oregano, tomato, nyemba, uye chickpeas. Nguva yekuravira nomunyu uye pepper. Ivhara chikwata uye simmer kwemaminitsi makumi maviri.
- Gadzirira pasita maererano nemitemo yepaji. Edza uye uwedzere kune yakakanyiwa yebhandi musanganise uye uise iyi musanganiswa mune isina chinhu chinoshandiswa kudya.
- Kuti uite muto, shandisa margarini muhomwe yepakati mukati mekupisa. Isa muupfu uye zvishoma nezvishoma uwedzere mukaka we soy. Uyai nemamota, achikurudzira nguva dzose, uye gadzirai maminetsi maviri kusvika matatu, uye nenguva yechingwa nemunyu uye munyu uye pepper.
- Simba mupinashi mu 2 tablespoons emvura kwemaminitsi mashanu. Shandisa zvakakwana uye uwedzere kune muto. Nyaradza kusvikira zvakanaka zvakabatana.
- Dururira mucheka pamusoro pemishonga yebhandi uye mushumire pakarepo.
Nzira yehutano, kuburikidza nekushandira:
Makorori: 371; Maoriki anobva kuFat: 85
% Yakurudzirwa Kukosha Kwezuva Nega:
Total Fat: 9.5g, 15%; Satisfied Fat: 1.4g, 7%; Trans Fat: 0.0g
Cholesterol: 0mg, 0%
Sodium: 104mg, 4%
Zvose Mahydrohydrates: 56.9g, 19%
Dietary Fiber: 12.6g, 51%
Puroteni: 17.0g
Vitamini A 42%, Vitamin C 68%, Calcium 11%, Iron 28%
| Nutritional Guidelines (pakushanda) | |
|---|---|
| Calories | 442 |
| Total Fat | 9 g |
| Saturated Fat | 2 g |
| Unsaturated Fat | 4 g |
| Cholesterol | 0 mg |
| Sodium | 408 mg |
| Carbohydrates | 74 g |
| Dietary Fiber | 13 g |
| Protein | 18 g |