Ntụziaka maka tofu kama nri nke onye anaghị eri anụ na vegan frittata. Nri oriri na-edozi ahụ na -eme ka ekpomeekpo nke na-eme ka anụ ọhịa fodder nke a tofu. Yiri niche, efere a zuru oke maka nri ụtụtụ ma ọ bụ brunch. Gbalịa ka ị fesa ụfọdụ chiiz shredded cheese (mmiri ara ehi ma ọ bụ soy) n'elu ka ọ bụrụ ihe ọzọ.
Enwetụla vegan frittata na ejighị n'aka ihe ị ga-atụ anya? A vegan frittata mere na tofu ga-enwe ụdị ekpomeekpo na efere frittata egg, ma odidi ga-adịtụ iche. Nsen na-enye ihe ọkụkụ frittata na-acha ọkụ na ederede "spongy", ebe ọ bụ na tofu na-eme ka nsụgharị vegan dị ntakịrị ma jiri "smoother" chere mgbe ị na-ata ya. Ka o sina dị, flavors dị nnọọ yiri, ma, mee ihe ziri ezi, ya na poteto ndị ahụ nile, eyịm green, na nnu "umami" nke soy sauce, ị gaghị achọpụta ihe ọ bụla n'ụzọ dị iche. Karịsịa ma ọ bụrụ na ị na-eje ozi elu ole na ole mimosas n'akụkụ!
Fritatta na-etinye nri dị mma maka onye anaghị eri anụ Ista nri ụtụtụ, brunch, ma ọ bụ maka nri ehihie.
Ihe Ị Ga-achọ
- 1/4 iko olive mmanụ (ma ọ bụ mmanụ nri ọzọ)
- 1 yabasị (chopped obere)
- 4 eyịm green (chopped, kewapụ elu site na ala)
- 4 cloves garlic (minced)
- 2 ọkara poteto (thinly sliced)
- 1 tsp. nnu
- 1/2 tsp. oji oji (nkewa)
- 1 12 oz. ngwugwu tofu (ike, drained na enwe)
- 1/4 cup soy sauce
- 4 tbsp. nri yist
- Nhọrọ: cheese
Otu esi eme ya
Mbụ, igbapu na pịa gị tofu. Ọtụtụ tofu ga-atọ ụtọ ma ọ bụrụ na i tinye ya na mbụ n'ihi na tofu dị ka ogbo - ka mmiri ị na-eji nwayọọ nwayọọ na-esi na ya pụta, ihe ụtọ ndị na-atọ ụtọ ọ pụrụ ịmalite! Amaghi otu esi eme ka tofu nke oma? Hụ ntụziaka a dị mfe site na nhazi: Otu esi pịa press.
Ozugbo a na-ahụ gị tofu, tupu ịkụ ọkụ ahụ ruo 325 degrees.
N'ime nnukwu ogbe achịcha, sautee eyịm, garlic, na ala nke eyịm na-acha akwụkwọ ndụ na mmanụ olive maka minit 2-3.
Tinye poteto, nnu na ose, na sautee maka minit 10-15, na-akpali ụfọdụ mgbe ruo mgbe nduku na-acha aja aja.
Gwakọta tofu, soy sauce, na ihe oriri na-edozi ahụ n'ime ihe oriri ma ọ bụ blender ruo mgbe agwakọtara ya. Ngwakọta ga-adị obere. Tinye akwụkwọ ndụ akwụkwọ ndụ eyịm na poteto ma wụsa n'ime tee achịcha.
Richaa nkeji iri anọ na ise ruo iri ise, rue mgbe isi nwere ike ma sie ya niile.
Mgbe frittata ka na-ekpo ọkụ, fesa n'elu chiiz ma ọ bụrụ na achọrọ. Kwe ka frittata ahụ dị jụụ tupu ị slicing ma na-eje ozi, n'ihi na nke a ga-enyere ya aka ịtọ ma kwụsie ike. Nwee obi ụtọ!
More onye anaghị eri anụ na nri nri ụtụtụ nri nri:
- Jide ma gaa: Ezigbo nri nri ụtụtụ ị nwere ike iri na ọsọ
- Ihe ndị dị n'okpuru: Olee otú ị ga-esi tofu maka nri ụtụtụ
- Akwukwo ndi ozo na-eri nri ndi ozo
- 7 onye anaghị eri anụ na vegan quinoa nri ụtụtụ
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 239 |
| Ọnụba abụba | 13 g |
| Abụba buru ibu | 2 g |
| Abụba na-enweghị ntụpọ | 7 g |
| Cholesterol | 0 mg |
| Sodium | 1,028 mg |
| Carbohydrates | 24 g |
| Fri nri | 3 g |
| Protein | 10 g |