Ọ bụghị naanị ndị Grik hụrụ mussaka n'anya. Ndị Croatia, Hungary, na ndị ọzọ Eastern Europe na-eme ya mgbe niile. Ntụziaka a maka vegan moussaka bụ Mark Reinfeld's "The 30 Minute Vegan's Taste of Europe" (Da Capo Lifelong / Perseus Books Group, 2012).
Reinfeld na-ekwu, sị, "Nne nke ihe oriri Grik na omenala nke eggplant na tomato, nsụgharị nke efere a na-ewu ewu n'ọtụtụ mba na mpaghara gụnyere Turkey, Hungary, mba Slavic, na Middle East. A na-eji ihe dị ka minit 30 nke efere nke nwere ike were oge iji kwadebe. Na-ekpo ọkụ ma dị ọkụ, ọ bụ ihe dị ebube na n'akụkụ Horta na salad dị ka Kukumba "Feta" Salad ma ọ bụ agwakọta elu ọhịa na Toasted Hazelnut Vinaigrette. "
Tulee uzommeputa m na Croatian nduku nduku uzommeputa nke bu uzo.
Ihe Ị Ga-achọ
- Maka Moussaka:
- 2 tablespoons mmanụ oliv
- 1 obere odo odo (diced; 1 1/4 iko)
- 4 garlic cloves (enwe ma ọ bụ minced)
- 1 obere eggplant (bee n'ime 1/2-inch cubes; 3 iko; lee anya, n'okpuru)
- 8 ounces
- tempeh (diced)
- 3/4 iko mmanya ọbara ọbara (ma ọ bụ ihe oriri ma ọ bụ mmiri)
- 1 can / 14 1/2 tomato ounces (ọkụ na-esi n'ọkụ, ma ọ bụ 1 3/4 iko na-eme ka tomato sie ike na ihe ọṅụṅụ)
- 2 tablespoons tomato mado
- 1/4 teaspoon pawuda
- 1/4 teaspoon allspice
- 1/4 teaspoon ose flakes
- 1 teaspoon nnu (ma ọ bụ nụrụ ụtọ)
- 1/4 teaspoon ose oji
- 1/2 iko achicha
- 1 cup vegan cheese (grated)
- Maka Achịcha Béchamel:
- 1 1/4 iko soy milk (unsweetened)
- 1/4 teaspoon nnu
- 3 tablespoons spelled flour
- 2 iko mmanụ oliv abụọ (ma ọ bụ margarine)
Otu esi eme ya
- Kpoo ọkụ ahụ na 425 degrees. Tinye mmanụ oliv na nnukwu okpukpu okpukpu karịa ọkara-nnukwu okpomọkụ. Gbakwunye yabasị na garlic na esi nri maka nkeji 3, na-akpali ugboro ugboro. Tinye eggplant, tempeh, mmanya, tomato, pasta tomato, pawuda, allspice na anwụrụ ọkụ na-acha uhie uhie, na-esi nri ruo mgbe eggplant dị nro, ihe dị ka nkeji 18, na-akpali ugboro ugboro. I nwere ike itinye obere mmiri iji gbochie ịrachi. Tinye nnu na ose iji detụ ire.
- Ka ọ dịgodị, dozie béchamel ihendori. Debe mmiri ara ehi na nnu nnu na obere obere ihe ọṅụṅụ nke dị elu-nnukwu okpomọkụ. Na-ekpo ọkụ ruo mgbe mmiri ara ehi na-aga ịcha, ihe dị ka minit 3. Lower okpomọkụ na ala. Mepụta igwe site na ijikọta ntụ ọka na butter na butter na obere efere ma na-agwakọta nke ọma. Tụkwasị nke a na mmiri ara ehi soy nke ọma ma mee ka ọ dị mma ruo mgbe ihe oriri na-agbanye ihe dị ka minit 3.
- Nyefee ihe oriri eggplant na efere anụ nke anụ ọhịa 8 nke anụ ọhịa. Ọbụna, fesa achịcha crumbs n'elu. Wunye anụ nri béchamel n'elu achicha nri na n'elu ya na cheese chiiz.
- Nri ruo mgbe chiiz gbazere, ihe dị ka minit 10. Ekele onwe gị maka ịme mpi tupu ị na-ekpo ọkụ.
- Rịba ama: Ọ bụrụ na-amasị gị, ịnwere ike ịṅụ mmiri eggplant tupu i jiri ya na efere a. Iberibe eggplant n'ime mkpuru osisi 1/2-inch, wee kpochapụ cutlets n'ime cubes 1/2-inch. Dezie na otu akwa akwa na mpempe akwụkwọ ma ọ bụ na-esi nri ma fesa ya na nnu. Kwe ka ịnọdụ ala ruo 20 ruo 30 nkeji tupu ị ṅachaa mmiri ma na-egwu mmiri nke ọma.
- Ọdịiche:
- N'aka nke ọzọ, ị nwere ike ịkpụ eggplant n'ime mkpịsị 1/4-anụ ọhịa ma gụọ ha. Kama ịgwakọta eggplant na tempeh oyi akwa, ị nwere ike ịmepụta akwa akwa eggplant na ala nke casserole, nke bụ otú eji efere na-eme omenala.
- Dochie tempeh na nha nha kwesiri ka ndi ozo ma obu ndi ozo ndi ozo.
- Maka nsụgharị gluten-free, jide n'aka iji.
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 268 |
| Ọnụba abụba | 12 g |
| Abụba buru ibu | 2 g |
| Abụba na-enweghị ntụpọ | 7 g |
| Cholesterol | 0 mg |
| Sodium | 589 mg |
| Carbohydrates | 31 g |
| Fri nri | 4 g |
| Protein | 11 g |