Onye na-eri anụ onye anaghị eri anụ na ma tempeh na agwa pụtara na usoro nchịkọta ndị a na-emepụta protein dị ike ma nwee ederede na-eju afọ. Ebe ọ bụ na tempeh simmers ogologo oge a uzommeputa, ọ dịghị mkpa iji dozie ya, dị ka ọtụtụ tempeh Ezi ntụziaka .
Rịba ama na n'ihi na nhazi a na-akpọ maka soy sauce ọ bụghị onye na-eri nri. Ọzọkwa, ụfọdụ ụdị tempeh sitere na ọka na-agụnye gluten, ebe ndị ọzọ dị iche iche na-abaghị uru. Ghichaa ihe oriri na-edozi ahụ ma jide n'aka na tempeh bụ free gluten ma ọ bụrụ na ị na-akwadebe nke a chili maka onye ọ bụla nwere wheat ma ọ bụ gluten uche.
Ihe Ị Ga-achọ
- 2 tbsp. mmanụ olive, kewara
- 1 8 ounce ngwugwu
- tempeh , diced
- 2 tsp. soy ihendori
- 1 ose ose na-acha ọbara ọbara, chopped
- 1 akwụkwọ osere na-acha akwụkwọ ndụ, chopped
- 2 cloves garlic, minced
- 1 yabasị, diced
- 1 4-ounce nwere ike sliced green chilis
- 1 15 nwere ike na-agwa agwa ma ọ bụ agwa chili
- 1 8 nwere ike dich tomato
- 1 tbsp. chili ntụ ntụ
- 1/2 tsp. cumin ntụ ntụ
- 1/4 tsp. akwụkwọ cayenne, ma ọ bụ ka o rie
- Nhọrọ: 1 obere nwere ike ọka
- Nhọrọ: ọhụrụ cilantro iji dozie
Otu esi eme ya
- Jiri otu pasent mmanụ mmanụ, gbanye tempeh ruo mgbe ọ na-acha edo edo aja aja, ihe dị ka minit 3 ruo 5, gbakwunye tinyekwuo soy sauce, ma gbanye maka oge ọzọ ma ọ bụ abụọ, ruo mgbe soy sauce na-esi ike. Wepụ ya.
- N'ime nnukwu okwute ma ọ bụ ite ihe oriri, gbanye eyịm, galik na mgbịrịgba bell na mmanụ oliv fọdụrụnụ ruo mgbe ọ dị ntakịrị nro.
- Belata okpomọkụ ma gbakwunye ihe ndị ọzọ, ma e wezụga cilantro na gụnyere tempeh.
- Kwe ka simmer n'ihi na ọ dịkarịa ala minit iri abụọ na ihe ruru nkeji iri, na-emegharị oge ụfọdụ, ma na-agbakwunye obere mmiri ka ọ dị mkpa.
- Garnish with sprinkling of fresh minced cilantro.
Na-eme 6 servings chi chi.
Ozi ntanetị, site n'ije ozi:
Calories: 399
Total abụba: 10.0g, 15% uru kwa ụbọchị (dabere na nri calorie 2000) Ụba abụba: 1.7g, 8% Cholesterol: 0mg, 0%
Sodium: 200mg, 8%
Total Carbohydrates: 56.9g, 19%
Fiber nri: 13.8g, 55%
Sugars: 5.5g
Protein: 24.7g
Vitamin A 40%, Vitamin C 103%, Calcium 13%, Ígwè 36%
Nri Nri: A
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 496 |
| Ọnụba abụba | 11 g |
| Abụba buru ibu | 2 g |
| Abụba na-enweghị ntụpọ | 5 g |
| Cholesterol | 0 mg |
| Sodium | 194 mg |
| Carbohydrates | 76 g |
| Fri nri | 17 g |
| Protein | 28 g |