Iyi Vegan "Chorizo" Rice Bowl Iri Kudyarwa-Yakavakirwa Kukwana

Zvemukati

• "Chorizo" Rice Bowl
• Ongororo ye

Zvizorodze iwe pachako kudyara-kwakavakirwa pakudya neiyi vegan "chorizo" mupunga ndiro, nerukudzo rwechikafu blogger Carina Wolff bhuku idzva,Dyara Mapuroteni Mapepa Auchazoda. Iyo kamukira inoshandisa tofu kugadzira nyama asi vegan "chorizo." Kunyange kana iwe usina kufadzwa nevanotsiva nyama munguva yakapfuura, haudi kunyora iyi recipe. Iyo tofu inodonha kuita nyama-senge inopunzika uye inonyorova zvinonhuwira zvinowanzoshandiswa mukumisa chorizo. (Yakabatana: Kutsvaga Kwangu Kwakanakisisa Veggie Burger uye Nyama Dzimwe nzira Mari dzaunogona kutenga)

Kutaura kunovaka muviri, iwe uchawana monounsaturated mafuta kubva kumaavocados, vhitamini A kubva kubhatata inotapira, uye fiber kubva mupunga tsvuku. Uye nemhaka yokuti ndiro yacho haina nyama hazvirevi kuti haina mapuroteni; ndiro imwe neimwe ine magiramu gumi nemaviri. (Inotevera kumusoro: Edza aya mamwe gumi mabhodhoro anogadzirira chikafu chisina nyama.)

"Chorizo" Rice Bowl

Inoita: 4 servings

Nguva yekugadzirira: maminetsi mashanu

Nguva yekubika: maminitsi makumi mashanu

Zvinoshandiswa

Mupunga uye mbatatisi

• 1 kapu isina kubikwa mupunga webrown
• 2 1/2 makapu yakaderera-sodium yemiriwo muto
• 1/2 kapu isina-munyu-yakawedzerwa diced tomate
• 1/2 teaspoon munyu
• 1 mbatatisi hombe, yakachekwa
• 1 tablespoon inowedzera-mhandara mafuta omuorivhi

Chorizo

• 8 ounces organic yakasimba tofu
• 1/4 mukombe yakakoswa mafuta-yakarongedzwa madomasi akaomeswa nezuva
• 1/3 kapu yakatemwa bhatani howa
• 4 madiki clove gariki, akasvuurwa uye akachekwa
• 1/4 mukombe yakasvinwa uye yakasungwa chena hanyanisi
• 2 tablespoons apple cider vhiniga
• 1 1/2 tablespoons chili poda
• 1/2 teaspoon cayenne pepper
• 3/4 teaspoon paprika
• 1/2 teaspoon pasi kumini
• 1/8 teaspoon munyu
• 1/4 teaspoon mutsvuku
• 1 tablespoon inowedzera-mhandara mafuta omuorivhi

Kupedza

• 1 wepakati avocado, akasvuurwa uye akachekwa

Mirayiridzo

1. ZveRice: Isa mupunga, muto, matomatisi, nemunyu mupoto iri pakati nepakati, wobva wabika. Deredza kumira, kuvhara, uye kubika maminitsi makumi matatu kana kusvika muto wanyura.
2. For Potato: Preheat oven kusvika 425 ° F. Tora 10-ne-15-inch kubheka pepa ine aluminium pepi. Paridza mbatatisi zvakaenzana pahomwe yekubikira uye ufukidze nemafuta emuorivhi. Bika maminetsi makumi maviri kana kusvika mbatatisi ingotanga kupenga kunze.
3. YeChorizo: Dhonza tofu uye uibate pakaoma nepepa tauro. Wedzera kune ndiro huru uye panya neforogo kusvikira wagumburwa. Wedzera zuva-rakaomeswa madomasi, howa, gariki, chena hanyanisi, apple cider vhiniga, chili poda, cayenne pepper, paprika, kumini, munyu, uye mhiripiri. Tora kusvikira musanganiswa wacho wakavezwa pamwe chete nezvinonhuwira.
4. Pisa mafuta mune pani huru yefrying pane pakati. Wedzera chorizo ​​musanganiswa uye gadzira maminetsi matanhatu kusvika kumanomwe, zvichikurudzira dzimwe nguva, kusvika zvishoma crispy.
5. Kupedzisa: Wedzera mupunga mundiro, uye pamusoro nembatatisi, chorizo, uye avocado. Shumira inodziya.

Ruzivo rwehutano

Pakushumira: 380 cal., 13.6g mafuta, 54.1g carb., 7.6g fiber, 12g pro.

Ongororo ye