Cuntadani aan qoob-ka-soo-saarka lahayn ee bocorka ah waa broccoli waa nooca ugu caansan vegan vegan quiche halkan ku TheSpruce. Waxay u isticmaashaa tofu halkii ay ukumo u noqon lahayd cunto caafimaad leh, dufan yar, caano la'aan, iyo quraacda khudradda iyo vegan ee quraacda iyo jegada ah. Looma baahna bedelaadaha ukunta !
Inkasta oo qajaarka uu ku baaqayo boqoshaada iyo bocorka, waxaad bedeli kartaa khudaarta aad jeceshahay. Waxaad go'aamin kartaa inaad jeceshahay jilicsanaanta basbaaska cagaaran, broccoli, basasha iyo boqoshaada oo ha seegin walxaha non-vegan sida jiiska.
Haddii aad sameysid xayawaankaaga gaarka ah, hubi inaad isticmaasho maaddada vegan oo keliya. Isticmaal xayawaanka baayacmushtariga ah ee ganacsi ahaan loo abuuray maadaama ay ku jiri karto subag, subag ama alaab kale oo caano ah. Ama, ka fiiri qashinka cagaaran ee loo yaqaan 'vegan crip pie' , oo ku haboon kiniiniga guriga, sidoo kale!
Tusaalahan, waxaad u baahan doontaa blender ama mashiinka cuntada, daasad dhoobo ah, digo, mashiinkaaga iyo foornadaada si aad u dubto quiche.
Miyaad raadinaysaa fikrado quraac wanji ah? Waxa kale oo laga yaabaa inaad rabto inaad tijaabiso raashinka tofu ee quraacda ah , cuntada quraacda ee quinoa ama qoyaankan barafka ah ee frittata baradho ah, taas oo ah quiche aan qallafsanayn. Sidoo kale, iska ilaali latkes vegan , ama, dubo qaar ka mid ah makhaayada vegan vegan !
Waxa aad u Baahantahay
- 1 horey loo sameeyey
- qolof ah vegan
- 1 tbsp. saliida saytuunka
- 1 basal, la jarjaray
- 1 basbaas dhirta cagaaran, jarjartey
- 1 koob oo ah broccoli la jarjarey
- 1 koob oo boqoshaada la jarjaray
- 1 shirkad pound
- tofu , qalajiyey qalalan
- Guntinta dhirta
- 1/2 tsp. midab leh
- 1 tbsp. basil qallalan
- 1/2 tsp. cusbo
- Basbaaska dhadhanka
- 1/2 koob oo caano ah
Sida loo sameeyo
- Ka hor kuleylka foornada 425 F.
- Xardho basasha, basbaaska cagaaran iyo broccoli. Iskeelka boqoshaada.
- Isku ili saliidda saytuunka ee dhexdhexaad ah dhexdhexaad ah kuleyl dhexdhexaad ah iyo qoreyska basasha, basbaaska cagaaran, broccoli iyo boqoshaada ilaa inta la jilciyo oo la kariyey, ilaa 8 ilaa 10 daqiiqo.
- Qalabka faleebada ama mashiinka cuntada, isku dar midhaha, lowska, ciriiriga, basil, cusbo iyo caano soy ilaa inta isku dhafku yahay mid sahlan.
- Iska ilaali khudradda iyo walxaha tofu oo isku dar oo basbaas ku dhaji.
- Ku shub mashiinka isku dhafan ee qolofta.
- Kareeg berrinka wiqiga 30 daqiiqo, ama ilaa mindi meel dhexe laga gooyo oo laga soo galo meel quwad ah oo nadiif ah.
- Ku darso diirimaad diiran dhinaca dhinac saladh ama khudradda miro cusub ama saladhiga caadiga ah ee salad cagaaran iyo dharka saliida.
Qaybta shakhsiga ee kala duwan, samee yaryar yaryar oo khafiif ah. Isku xiri god kasta oo ku leh cajiinka jilicsan oo buuxi 2/3 ee jidka ku xajisan. Yaree waqtiga la dubayo, si 15 ilaa 20 daqiiqo ah.
Quiche ayaa ku hayn doona qaboojiyaha ilaa saddex maalmood. Qabashada qaybaha microwave ama foornada. Waxaad xakameyn kartaa qaybaha sidoo kale si aad ugu raaxaysato.
Ku daabacan ruqsadda buuga Cook Cookese.
| Tilmaamaha Nafaqada (adeeg kasta) | |
|---|---|
| Calories | 119 |
| Total Fat | 7 g |
| Fatuurad la ruxay | 1 g |
| Fat | 3 g |
| Kolestarool | 2 mg |
| Sodium | 220 mg |
| Carbohydrateska | 8 g |
| Fiber diirran | 2 g |
| Protein | 8 g |