Site na kichin nke Betty Crocker abịa nke a nri dị mfe na-eri nri onye anaghị eri anụ chickpea a ṅara n'ọkụ na kọlịflawa taco uzommeputa zuru okè maka anyị ndị anaghị eri anụ na vegans . Ọ bụghị n'ezie nri anụ nri anaghị eri anụ Mexico , mana o doro anya na ọ tọrọ ụtọ (na ahụike!). Jụ ya n'akụkụ akụkụ osikapa Spanish, ma ọ bụrụ na ịchọrọ, ma ọ bụ ma eleghị anya, ụfọdụ ndị na-edozi ụlọ ma ọ bụ guacamole . Nwee obi ụtọ!
Ọ bụ ezie na uzomume a bụ ma anụ anaghị eri anụ na vegan (ọ dịghị cheese mkpa!), Jide n'aka na ị ga-eji ihe mkpofu ọka na-enweghị free gluten ma ọ bụ ụdị ihe mgbochi ndị ọzọ na-enweghị gluten ma ọ bụrụ na ịchọrọ nhazi a ka ị ghara ịṅụ mmanya.
Ọ dị mma? Enweghị ike zuru ezu? Gaa na ala maka ọtụtụ echiche anụcha anụ na-enweghị anụ iji gbalịa.
Ihe Ị Ga-achọ
- 2 kọlịflawa (1 ọkara isi, ekewapụrụ n'ime florets)
- 2 tbsp. mmanụ olive
- 1/2 tsp. nnu
- 1 nwere ike (15 oz) chickpeas (drained na rinsed)
- 1 tbsp. mmanụ olive
- 1/2 tsp. nnu
- 1/4 tsp. chili ntụ ntụ
- 1/4 tsp. ala cumin
- 1/4 tsp. ala oregano
- 2 iko ọhụrụ cilantro epupụta
- 1/3 iko pepitas
- 1 obere garlic clove, bee na ọkara
- 2 tbsp. chopped jalapeño chiles
- 2 tbsp. icha mmiri obụp
- 1/2 tsp. nnu
- 1/4 iko olive mmanụ
- 8 nri na-acha ọcha gluten-free (kpụ ọkụ n'ọnụ dị ka etinyere na ngwugwu)
- Nhọrọ: 1/4 iko ọhụrụ cilantro (maka ndozi)
Otu esi eme ya
- Igwe ọkụ na-ekpo ọkụ na 425 ° F.
- Ebe kọlịflawa na-ata akwa n'ime nnukwu efere. Na-akwọ ụgbọala na mmanụ 2 tablespoons; fesaa na 1/2 teaspoon nnu. Nwuo ruo mgbe a na-ekpuchi ya.
- Hazie kọlịflawa na nnukwu mpempe akwụkwọ kuki. Nri nkeji iri na ise wepu ya na oven ma bido. Richaa nkeji iri na ise ruo 20 ma ọ bụ ruo mgbe kọlịflawa dị nro na aja aja.
- Ọzọ, dozie chickpeas a ṅara n'ọkụ. Na obere efere, jikọta chickpeas na mmanụ oliv, nnu, teepu chili, cumin na oregano, na-eji nwayọọ nwayọọ na-agbanye uwe. Na-ekesa chickpeas na otu oyi akwa na 15x10x1-inch pan. Nri 15 nkeji, wepu wepu na oven ma bido. Richaa nkeji iri na ise ruo 15 ma ọ bụ ruo mgbe obere peas dịtụtụ na browned na crispy.
- Na-esote, dozie cilantro pepita pesto. Na nhazi ihe oriri ma ọ bụ blender, tinye cilantro, peptias, garlic, jalapeno pepper, juice lime and salt. Kpuchi na usoro site na iji mmeghari ngwa ngwa. Na nhazi ihe oriri ma ọ bụ na-agba agba, na-eji nwayọọ nwayọọ na-ekpuchi 1/4 iko mmanụ site na ntanetị nri, na-akwụsị ọkara n'etiti iji mee ka nchịkọta na ntanye. Wepu pesto na ebe na obere efere.
- Iji chịkọta tacos, ngaji dịka 1 tablespoon pesto na tortilla ọ bụla; n'elu na ihe dị ka 1/2 cup ṅara n'ọkụ kọlịflawa na 1 tablespoon crispy chick peas. Garnish with fresh cilantro, ma ọ bụrụ na achọrọ. Na-arụ ọrụ na-ahapụ obere peas.
Emee 8 onye anaghị eri anụ na vegan tacos.
Ozi nri, maka taco:
Calories 280 (Calories si abụba 150);
Total abụba 16g (abụba abụba 2.5g, Trans Fat 0g);
Cholesterol 0mg; Sodium 550mg; Potassium 460mg;
Total Carbohydrate 27g (Fiber Dietary 6g); Protein 8g
% Uru kwa ụbọchị: vitamin A 6%; Vitamin C 35%; Calcium 6%; Ígwè 15%
Dị ka tacos na-eri anụ? Ị nwekwara ike ịnwale ndị a taara TV 10 nke dị mfe ma ọ bụ ndị agha ise a vegan tempeh tacos . Maka ihe dị ntakịrị karị, gbalịa iji tebụl ndị a dị mfe , ma ọ bụ na-achọgharị ihe ndị ọzọ na-eri nri abalị na ebe a , na ọbụna ntụziaka ndị ọzọ vegan ebe a.
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 390 |
| Ọnụba abụba | 17 g |
| Abụba buru ibu | 2 g |
| Abụba na-enweghị ntụpọ | 10 g |
| Cholesterol | 0 mg |
| Sodium | 587 mg |
| Carbohydrates | 51 g |
| Fri nri | 10 g |
| Protein | 14 g |