A na-emepụta ihe ndị a na-eme n'ụlọ tomato na-esi na osikapa na veggie ma tinye ya na cheese. A pụrụ iji tomato mee ihe na-edozi osisi Vegan dị ka ihe oriri, akụkụ ma ọ bụ isi nri. Ụzọ dị ukwuu iji jiri osikapa eri ihe.
Hụkwa: Ihe anaghị eri anụ ndị anaghị eri anụ na-etinye tomato tomato
Ihe Ị Ga-achọ
- 2 tbsp akwukwo nri ma obu mmanu olive
- 1/2 ọkara yabasị, chopped obere
- 1/2 ose akwụkwọ ndụ akwụkwọ ndụ, bee obere
- 1/3 iko peas green, esie ya
- 2/3 iko na-eri nri osikapa
- 1/2 tsp. yabasị ntụ ntụ
- 1/2 tsp. garlic ntụ ntụ
- 1/4 graiz vegan chiiz, ụdị ọ bụla tinyere mmezi maka topping
- 4 ọkara nnukwu tomato
Otu esi eme ya
Igwe ọkụ na-ekpo ọkụ ruo 375 degrees.
Kwadebe tomato site na slicing a bit n'elu, mgbe ahụ na-achọpụta n'ime pulp. Tinye tomato ọ bụla n'ime ụyọkọ muffin, ma ọ bụ, kpoo obere ala iji mepụta ebe dị elu ma debe na mpempe akwụkwọ.
Sautee na yabasị na akwụkwọ ndụ akwụkwọ ndụ na-acha akwụkwọ ndụ na mmanụ ruo mgbe juu, ihe dị ka minit 4-5. Tinye peas, osikapa na galik na yabasị ntụ ntụ, na-akpali ka ikpokọta, wee wepụ ya na okpomọkụ. Nwuo n'ime cheese 1/4 nke grains.
Jiri nwayọọ jupụta tomato ọ bụla na osikapa na akwukwo nri. Ghichaa udu nke icha mmiri chara acha n'elu tomato obula.
Nri maka 12-14 nkeji, ma ọ bụ ruo mgbe esiri ya tomato ma gbazee cheese.
More nri ndị anaghị eri anụ na vegan ntụziaka
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 217 |
| Ọnụba abụba | 7 g |
| Abụba buru ibu | 1 g |
| Abụba na-enweghị ntụpọ | 5 g |
| Cholesterol | 0 mg |
| Sodium | 7 mg |
| Carbohydrates | 34 g |
| Fri nri | 3 g |
| Protein | 4 g |