Nke a na onye anaghị eri anụ na vegan uzommeputa maka kọlịflawa ofe na poteto dị obere na abụba na bụ obere kalori nri onye anaghị eri anụ. N'adịghị ka ọtụtụ ntụ ọka nduku nduku ndị ọzọ, nke a na-eji ogbe akwukwo nri, vandine vine na bayi na-etinye aka na-esi ísì ụtọ karịa butter. Nke ahụ pụtara na obere anụ anaghị eri anụ nke a na- eri ihe dị ka okpukpu abụọ nke abụba site na-eje ozi. N'ihi nke ahụ, ị ga-achọ ijide n'aka na ị ga-eji broth akwukwo nri dị mma maka ihe kacha mma. Ọ bụrụ na ị naghị eji obere efere akwukwo nri , ị nwere ike iji broth powdered ma ọ bụ cubetarian vegetarian vegetarian maka ntakịrị ihe ọzọ iji mee ka ekpomume ahụ dịkwuo mma.
Nke a na kọlịflawa na nduku na-esote ihe ndozi bụ onye anaghị eri anụ, vegan, ma ọ bụrụhaala na ị na-eji brothen-free leaf broth (gụọ akara, dị ka ụfọdụ na ụfọdụ na-adịghị gluten-n'efu), ọ bụ gluten-free yana.
Ihe Ị Ga-achọ
- 1 tbsp. mmanụ olive (ma ọ bụ vegan margarine)
- 2 cloves garlic (minced)
- 1 yabasị (diced)
- 1 nduku (diced)
- 1 nnukwu isi kọlịflawa (chopped)
- 3 iko akwukwo nri akwukwo nri
- 2 bay doo
- Nnu nụrụ ụtọ
- Obere ose na-atọ ụtọ
- 1 dash nutmeg
- Nhọrọ: grated
- chiiz vegan maka ịkụ
- Nhọrọ: eyịm green for topping, chopped
Otu esi eme ya
- N'ime nnukwu okwute ma ọ bụ ite na-ekpuchi ihe ọkụkụ, sautee yabasị na galik na vegan margarine ma ọ bụ mmanụ olive maka minit 3 ruo 5, ma ọ bụ ruo mgbe eyịm na garlic dịka nro.
- Gbakwunye poteto diced na chopped kọlịflawa ma gbanye maka minit ole na ole, na-emegharị ugboro ugboro.
- Tinye akwukwo akwukwo nri na akwukwo akwukwo ma weta ya.
- Ozugbo ngwakọta na-eme ka ọ dị mfe, belata okpomọkụ na ọkara ala, kpuchie ite, ma kwe ka esi nri maka minit 25 ruo 30.
- Jiri nlezianya wepu akwukwo akwukwo, wee nyefee ofe na blender na puree ruo mgbe o di ire ma obu na o bu ihe ozo ma oburu na ichoro.
- Oge ejighị ya kpọrọ ihe na nnu, ose na nkwụsị nke nutmeg na nbaghachi ma ọ bụrụ na ọ dị mkpa.
- Top na chiiz vegan grated na eyịm green, ma ọ bụrụ na ọ chọrọ, tupu ị na-eje ozi.
Emee ihe anọ.
Eziokwu Nutrition:
Enweghị vegan cheese, uzommeputa a na-enye ihe dịka:
Calories: 100, Calories si abụba: 19
Oruru abuba: 2.1g, 3%, Fatatu abuba: 1.7g, 8%
Cholesterol: 0mg, 0%
Sodium: 607mg, 25%
Total Carbohydrates: 14.7g, 13%
Fiber nri: 3.1g, 12%
Sugars: 3.6g
Protein: 6.2g
Vitamin A 1%, Vitamin C 69%, Calcium 4%, Ígwè 6%, Dabere na nri calorie 2000
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 218 |
| Ọnụba abụba | 3 g |
| Abụba buru ibu | 1 g |
| Abụba na-enweghị ntụpọ | 1 g |
| Cholesterol | 0 mg |
| Sodium | 714 mg |
| Carbohydrates | 42 g |
| Fri nri | 7 g |
| Protein | 11 g |