Nke a dị mfe vegan na mmiri ara ehi-free pasta primavera uzommeputa nwere ike kwadebere dị ka nri isi nri. E si na ude dị ọcha na-acha ọcha na-acha ọcha ma nwee ọtụtụ garlic na basil maka ekpomeekpo, nke a bụ nri zuru ezu maka nri nri nri anaghị eri anụ. Nye ya nyocha ma hụ ma ọ bụrụ na ị bụghị ikpebi ịgbakwunye ya na ị na-agabu-na ndepụta nke efere ị na-eme ugboro ugboro.
Pasta primavera bụ otu n'ime ntụziaka ndị a nwere ike ime n'ụdị ọ bụla dị iche iche; ọ dịghị ụzọ ọjọọ ọbụla. N'ihe dị iche iche nke ọma - gụnyere broccoli, carrots, mushrooms , na peas oyi - nke a dị mfe pasta primavera jikọta akwụkwọ nri na onyinye na ihe na-acha ọcha na chara na-edozi ahụ na ihe oriri na-edozi ahụ maka ihe oriri. Na obere mmanụ na enweghị mmiri ara ehi, nke a na-eji isi awọ emee ka ọ ghara ịbụ abụba ma bụrụ cholesterol kpamkpam.
Ihe Ị Ga-achọ
- 3 tbsp mmanụ oliv
- 1 yabasị, diced
- 3 cloves garlic, minced
- 1 tbsp basil sie
- 6 tbsp ntụ ọka
- 3 iko
- mmiri ara ehi soy
- 1/4 iko
- nri yist
- 1 obere broccoli, bee n'ime florets
- 1 karọt karọ, sliced
- 1/2 paụnd sliced ọhụrụ mushrooms
- 1 cup oyi kpọnwụrụ peas, thawed
- Nnu na ose nụrụ ụtọ
- 1 pound angel isi pasta
Otu esi eme ya
- Kpoo mmanu mmanu n'ime nnukwu ihe ndi ozo. Gbakwunye yabasị siced, na galik na basil ma kwe ka ikpoo ruo mgbe yabasị ga-aghọ ihe dị ka 5 ruo 7 nkeji. Na-esote, nwuo n'ime ntụ ọka ahụ iji mee nnukwu mado.
- Jiri nwayọ tinye mmiri ara ehi soy, na-echegharị mgbe niile. Mee ka yist ahụ na-edozi ahụ, siezie obere okpomọkụ ruo mgbe ngwakọta na-agba.
- Na pan dị iche, na-eji steamer ihe oriri, na-efegharị broccoli florets na carrots sliced ruo mgbe nwa obere nro, mgbe ahụ tinye ha na-acha ọcha ihendori tinyere mushrooms na frowed peas. Tinye nnu na ose na-atọ ụtọ, mgbe ahụ, kpoo obere okpomọkụ ruo mgbe ọkụ zuru oke, na-emegharị mgbe mgbe.
- Nri pasta nri nke isi igwe dika ntughari ngwugwu, ma jee ozi na pasta primavera ihe ndi ozo n'elu nri.
> A na-ebipụtaghachi ndokwa a na ikikere site na Cook's Cook County.
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 855 |
| Ọnụba abụba | 17 g |
| Abụba buru ibu | 3 g |
| Abụba na-enweghị ntụpọ | 10 g |
| Cholesterol | 0 mg |
| Sodium | 696 mg |
| Carbohydrates | 148 g |
| Fri nri | 16 g |
| Protein | 30 g |