Akwukwo nri Veggie Burger Ntụziaka

Na-achọ onye ka mma, obere vegde burger dị ala? Ntụziaka a na-eji nanị pasent nke tofu na nza na nza ngwa ngwa iji mee ka anụ anaghị eri anụ dị mma ma dị elu. Nke a veggie burger uzommeputa bụ ma anụ anaghị eri anụ na vegan.

Ihe Ị Ga-achọ

• 3 tbsp. mmanụ olive, kewara
• 1/2 iko kernel ọka
• 7 mushrooms, diced
• 3 scallions (eyịm green) diced
• 1/2 ose na-acha ọbara ọbara, diced
• 2 cloves garlic, minced
• 1 tsp. cumin
• 1 karọt, grated
• 1 obere nduku, grated
• 1/4 iko
• silken (adụ) tofu
• Nnu na ose nụrụ ụtọ
• 1/2 iko achicha

Otu esi eme ya

1. Na onye na-eri nri ma ọ bụ na-edozi nri, gbasaa tofu ruo mgbe ude ma wepụ ya.
2. Sautee ọka, mushrooms, scallions na ose bell na otu tablespoon mmanụ maka minit 3 ruo 5. Tinye garlic na cumin na esi nri maka otu minit.
3. Wepu na okpukpo ma gbakwunye karọt, nduku, tofu, nnu na ose. Tinye achicha ka o gwakota ruo mgbe ngwakọta na-ejiko. Ị nwere ike ịchọ ntakịrị ma ọ bụ ihe na-erughị ọkara otu cup.

1. Hụ ngwakọta ahụ n'ime patties na refrigerate maka ọ dịkarịa ala otu awa.
2. Okpokoro na-etinye okpukpu abụọ nke mmanụ oliv na esi nri nke ọ bụla ruo mgbe a na -eme ihe dị ka minit 3 n'akụkụ nke ọ bụla.

Hụkwa: Nchịkọta ahụike dị mma: Nri na-abaghị uru, mmanya na-abaghị uru, obere kalori na ihe ndị ọzọ!

Echefula na ị nwere ike ịgagharị site na ntụziaka ndị anaghị eri anụ ebe a , ma ọ bụ ntụziaka niile nke vegan ebe a .

Eziokwu Nutrition:
Otu veggie burger patty na-enye mkpokọta:
Calories: 153, Calories si abụba: 73
Otutu abụba: 8.1g, 12%, Fatty Fat: 1.1g, 6%
Cholesterol: 0mg, 0%
Sodium: 129mg, 5%
Total Carbohydrates: 17.5g, 6%
Fiber nri: 2.4g, 10%
Sugars: 2.7g
Protein: 4.1g
Vitamin A 33%, Vitamin C 47%, Calcium 5%, Ígwè 8%, Dabere na nri calorie 2000

More Veggie Burger Ezi ntụziaka :

• Tofu Veggie Burgers
• Easy Potato Veggie Burgers
• Black Bean Veggie Burgers
• Ero na Bean Veggie Burgers
• Meaty TVP Veggie Burgers
• More nri ndị anaghị eri anụ

Nutritional Guidelines (kwa na-eje ozi)
Calories	263
Ọnụba abụba	10 g
Abụba buru ibu	1 g
Abụba na-enweghị ntụpọ	6 g
Cholesterol	0 mg
Sodium	532 mg
Carbohydrates	37 g
Fri nri	6 g
Protein	11 g

(A na-agbakwụnye ihe ọmụma na-edozi ahụ na ntụziaka anyị site na iji nchekwa data na-arụ ọrụ ma bụrụ nke a ga-atụle atụmatụ.