Broccoli bụ otu n'ime akwụkwọ nri m kacha amasị m, n'ihi ya, ekwetara m na enwere m mmasị na nri onye anaghị eri anụ nke akwukwo nri nri, ma ọtụtụ ndị dị ka nri a na-esi nri nke zucchini, nke dịkwa oke na veggie chili.
Ihe dị mkpa gbasara nri ndị na-eri anụ onye anaghị eri anụ dịka nke a bụ na ha dị nfe: Mgbe ụfọdụ, m na-ewepụ mushrooms ma ọ bụ mgbe ụfọdụ na-ede akwụkwọ mgbịrịgba, ọbụna, yabụ ọ bụrụ na ịchọrọ zucchini, gaa n'ihu gbakwunye otu ma ọ bụ abụọ ọzọ, laghachi na otu n'ime ndị ọzọ na akwụkwọ nri - aka gị! Mgbe ụfọdụ, m na-ezuru na obere ihe oriri na onye anaghị eri anụ m na-eri nri mgbe m na-eme ya, ọ bụ naanị n'ihi na m dị ka ihe dị ọkụ.
I nwekwara ike iji akwụkwọ nri ọ bụla i nwere n'aka. Kọlịflawa ga-arụ ọrụ nke ọma. Nri akwukwo nri a bu ma onye anaghị eri anụ na nke vegan.
Hụkwa: Nri ndị anaghị eri anụ na-eri anụ
Ihe Ị Ga-achọ
- 1 yabasị, chopped
- 3-4 cloves garlic, minced
- 2 tbsp mmanụ ihe oriri
- 3 zucchini, sliced
- 2 mgbịrịgba ose, agba ọ bụla
- 1 1/2 iko sliced mushrooms
- 3 stalks celery, sliced
- 1 cup broccoli, chopped
- 3 carrots, sliced
- 1 28 ounce nwere ike ị ga-abụ agwa, ma ọ bụ, jiri otu mkpụrụ osisi 14-ounce nke akụrụ akụrụ ma ọ bụrụ na ị chọọ)
- 1 14 ounce nwere ike dich tomato (emela igbapu)
- 2 iko tomato mado
- 1/2 cup dry wine white (nhọrọ ma na-agbakwụnye a mma mmezi ekpomeekpo, ọ bụrụ na ị hapụ ya, jiri mmiri ma ọ bụ akwukwo nri efere kama)
- 4 tsp chili ntụ ntụ
- 1 1/2 tsp cumin
- 1/2 tsp garlic ntụ ntụ
- 1/2 tsp nnu
- 1/4 tebụl tsp
Otu esi eme ya
N'ime nnukwu ite, sautee yabasị na galik na mmanụ ihe oriri ruo mgbe eyịm dị nro, ihe dị ka minit 3 ruo 5.
Ọzọ gbakwunye na akwụkwọ nri niile (zucchini, bell pepper, mushrooms, celery, broccoli and carrots) wee kpuchie ite ahụ ma kwe ka ya niile gbanye ihe dị ka minit 8 ruo 10, na-emegharị ugboro ugboro iji gbochie akwụkwọ nri ahụ ọkụ ma ọ bụ ịrapara.
Na-esote, tinye na agwa akụrụ, tomato diced (undrained), pasta tomato na mmanya ọcha, ma mee ka ọ bụrụ ihe dị mma iji gbakọta.
Mgbe ahụ, gbakwunye na ntụ nke chili, cumin, garlic ntụ ntụ, nnu na ose. Mee ka ha gbakọọ ọnụ ka ha jikọta nke ọma ma weghachite ya niile ka ọ bụrụ ngwa ngwa.
Ozugbo nwa gị na-ekpuchi, kpuchie ite ahụ, ma kwe ka ọ na-esi nri maka obere okpomọkụ ma ọ dịkarịa ala minit 30, ma ọ bụ ruo mgbe a ga-eme nri niile.
Na-eri nri nri anụ anaghị eri anụ gị chili!
More onye na-eri anụ na Vegan Chili Recipes:
- Super Easy Vearianarian Chili
- Egwu anọ na-esi nri nke ose nri
- Crockpot Chile
- Crock Pot Barley Chili
- Tofu Chili
- Black Bean Chili
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 530 |
| Ọnụba abụba | 6 g |
| Abụba buru ibu | 1 g |
| Abụba na-enweghị ntụpọ | 3 g |
| Cholesterol | 0 mg |
| Sodium | 361 mg |
| Carbohydrates | 97 g |
| Fri nri | 28 g |
| Protein | 30 g |