Nke a ugu quiche bụ delicious mmalite ka ụbịa izu ụka ụtụtụ na oké ụzọ iji ohere nke ugu oge! Ọ na-emekwa ka nri abalị dị mfe maka mgbede ụtụtụ mgbe ị na-eji nnukwu nri salad nri ma ọ bụ obere efere na-esi na mmanụ aṅụ. Maka anụ ọhịa, nke a na-eme ihe dị mma iji mee ememe n'oge ememe ma ọ bụ oge ọ bụla shuga sugarkins dị n'oge. Ntụkọta ụyọkọ nke ndị na-akwa ụra na-etinye mmetụ nke agba (na ịdị mma!) Gaa na efere a na-ekpo ọkụ.
Enwere onwe gị iji gbanwee skwọsh nke kachasị amasị gị maka ugu eji ebe a. Butternut, acorn, na ọbụna kabocha na-arụ ọrụ nke ọma n'omume a. Ị nwere ike ime nhazi a ruo ụbọchị 3 tupu i jee ozi oge; kwadebe, wee debe ya na akpa ikuku ruo mgbe ị dị njikere ije ozi. Rụgharịa ma ọ bụ jee ozi maka nri na-enweghị isi.
Ihe Ị Ga-achọ
- 1 obere ugu sugar (5 na 6 sentimita asatọ dayameta), de-seeded na quartered + a mmetụ nke nnu nnu
- 1 iko 3/4 na-agafe (ntụ ọka chickpea)
- 1 cup mmiri
- 2 teaspoons nnu
- 1 1/2 teaspoons ntụ ntụ
- 1 ngọngọ (15 ounces) kwenyesiri ike, nke ọma drained na pressed tofu *
- 1 cup chopped finely chopped collard elu
- 1 teaspoon ọhụrụ thyme epupụta
- 2 scallions, sliced n'ime yiri mgbaaka
- 3 cloves garlic, minced
- 1/2 1 teaspoon ose oji, ma ọ bụ ka o sie ụtọ
Otu esi eme ya
* Iji pịa gị tofu, kpoo mmiri site na ngwugwu ma kechie tofu na akwa akwa akwa ma ọ bụ akwa akwa akwa. Debe n'agbata nnukwu efere abụọ buru ibu wee debe ihe dị arọ ma ọ bụ ite n'elu n'elu efere. Kwe ka ị zuru ike maka ọ dịkarịa ala minit 30, wee dochie akwụkwọ ahụ ma ọ bụ dochie akwa akwa akwa. Tinyegharịa ruo mgbe ọ fọrọ nke nta ka ọ bụrụ na mmiri niile etinyewo na tofu. I nwekwara ike iji otu ngwa ngwa kachasị amasị m, ihe nkwụsị, maka ngwa ngwa na ngwa ngwa maka ịpị.
Wunye oven gị na 375 ° F ma tinye ebe a na-eme ka ugu sie n'elu ebe a na-egwunye ya. Ghichaa nnu na nnu mmiri ma mezie ka anụ ahụ na-eche ihu. Tinye 1/4 iko mmiri na tee mmiri na-akpọ nkụ maka minit 45 ruo 55, ma ọ bụ ruo mgbe anụ nke ugu dị nro. Mee ka mmiri dị jụụ, wepụ akpụkpọ anụ, na obere akpa n'ime obere iberibe.
Gbanyụọ oven ọkụ na 350 Celsius na ejighị ya kpọrọ griiz a ọkọlọtọ sized achịcha pan.
Na nnukwu nnukwu efere, jikọta ọnụ ọnụ, 1 cup mmiri, 2 teaspoons nnu na ntụ ntụ ruo mgbe ezigbo ire ụtọ. Crumble na tofu na, site na iji ngaji, bido nke ọma iji jikọta ịmebi nnukwu chunks nke tofu. Gwakọta ihe ndị ọzọ na-edozi ma na-akpọ nkụ na oven ruo minit 70 ruo 75, ma ọ bụ ruo na isi bụ aja aja aja. Mee ka ọ dị jụụ ma ọ dịkarịa ala minit 30 tupu iberibe.
Sụ ọkụ ma ọ bụ oyi.
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 287 |
| Ọnụba abụba | 22 g |
| Abụba buru ibu | 11 g |
| Abụba na-enweghị ntụpọ | 6 g |
| Cholesterol | 52 mg |
| Sodium | 848 mg |
| Carbohydrates | 16 g |
| Fri nri | 2 g |
| Protein | 10 g |