A recipe yebiki yakabikwa uye vegan frittata ne tofu pane mazai. Mbiriso yezvokudya inopa tangy kunakidza iyi tofu-based vegan frittata. Kufanana ne quiche, ndiro iyi yakakwana kwekudya kwemanheru kana brunch. Edza kusasa mamwe shredded cheese (dairy kana soy) pamusoro pekunaka.
Haana kumboita vegan frittata uye usingazivi kuti chii chaunotarisira? A vegan frittata yakaitwa ne tofu ichave yakanakira zvakafanana neii-based frittata dish, asi kubata kuchave kwakasiyana. Maii anopa hove frittata a lighter uye "spongy" kutsika, asi the tofu inogadzira vgan versions zvishoma nezvishoma nemuromo "unononoka" unonzwa paunenge uchirira mukati maro. Kunyange zvakadaro, zvinonaka zvakafanana chaizvo, uye, zvakaitwa zvakanaka, uye pamwe chete neaya mbatatisi, mavara anyoro, uye saliti "umami" ye soy sauce, iwe haungazooni mutsauko chero upi zvake. Kunyanya kana iwe ukashumira mapiyona mashoma kune rumwe rutivi!
Fritatta inogadzira chikafu chinonaka chePasika yezvokudya zvekudya, brunch, kana kuti kudya kwemasikati zvakare.
Zvamunoda
- 1/4 mukombe wemafuta (kana mamwe mafuta ekubika)
- 1 onion (yakadyiwa zvishoma)
- 4 gorosiiiiiiiii (yakasarudzwa, gadzirai miriwo kubva pasi)
- 4 clove garlic (minced)
- 2 midzi midzi mbatatisi (yakapetwa kaviri)
- 1 tsp. munyu
- 1/2 tsp. tsvuku tsvuku (akaparadzaniswa)
- 1 12 oz. pakisheni tofu (yakasimba, yakaderedzwa uye yakamanikidzwa)
- 1/4 mukombe soy sauce
- 4 tbsp. mbiriso yezvokudya
- Optional: cheese
Nzira Yokuita Izvo
Chokutanga, dhonza uye chengetedza tofu yako. Vazhinji tofu vanogona kuravira zvakanakisisa kana iwe uchisimbirira pakutanga nokuti tofu yakafanana nesiponji - iyo mvura yakawanda iwe inonyanya kuisa mukati maro, iyo inonaka inonaka inogona kunyura! Haisi chokwadi kuti ungaita sei kuti press tofu zvakanaka? Ona iri nyore nhanho-nhanho motungamiri: Ungaita sei kuti tofu.
Kana imwe yako tofu yakanyanyiswa zvakanaka, tanga usati wapisa ovhiti kusvika ku125 degrees.
Mune pani huru inopisa, sautee anonisi, garlic, uye mabhodhu ezvinyoro eiii mumafuta omuorivhi kwemaminitsi 2-3.
Wedzera mbatatisi, munyu uye pepper, uye sautee kwemaminitsi gumi nemashanu, zvichikurudzira dzimwe nguva kusvikira mbatata iine tsvuku dzegoridhe.
Bhuku rekutifu, soy sauce, uye mbiriso yezvokudya mumushonga wekudya kana blender kusvikira yakanyatsovhenganiswa. Kusanganiswa kuchave kwakaoma. Wedzera michero yeeiii uye mbatatisi uye muduruke mupani yakakisa mafuta.
Ika Cook 45-50 maminitsi, kusvikira kumusoro yakasimba uye yakabikwa nenzira yose.
Kunyange zvazvo frittata yako ichiri kupisa, sora musoro necheki kana uchida. Bvumira frittata kuti inononoke zvishoma vasati vaswa uye kushumira, sezvo izvi zvichatibatsira kuisa uye kusimbisa zvishoma. Enjoy!
Mamwe Vegetarianarian uye Vegan Vekudya Zvokudya Zvokudya Zvokudya Zvokudya Zvokudya Zvokudya Zvokudya Zvokudya Zvokudya Zvokudya Zvokudya Zvokudya Zvokudya Zvokudya Zvokudya Zvokudya
- Bata uye Enda: Utano hwakanaka hwekudya kwemangwanani unogona kudya paunenge uchitanga
- Beyond Basics: Sei iwe tofu yekudya chamangwanani?
- High proteine nyama-isina kambani yemangwanani pfungwa
- 7 vegetarian and vegan quinoa kudya kwemangwanani
| Nutritional Guidelines (pakushanda) | |
|---|---|
| Calories | 239 |
| Total Fat | 13 g |
| Saturated Fat | 2 g |
| Unsaturated Fat | 7 g |
| Cholesterol | 0 mg |
| Sodium | 1,028 mg |
| Carbohydrates | 24 g |
| Dietary Fiber | 3 g |
| Protein | 10 g |