Na-eri vegan ma na-echeta tuna salad? Ọ bụrụ na ị bụ onye vegan (ma ọ bụ onye anaghị eri anụ) nke na-echefu salad tuna ma ọ bụ sandwiches tuna, ị nwere ike inwe ụdị uto yiri nke ahụ, ma tinyekwa tuna na tofu na ịtinye obere okwute kelp maka ekpokpo azụ .
Nchikota nke celery na-acha ọbara ọbara, Mayonezi, soy sauce, ihe ọṅụṅụ lemon, na kelp na-enye nanị ihe kachasị mma zuru oke na-eme ka ọ bụrụ na ị ga-achọta ya. Na-efe ya na achịcha a na-edoghị anya maka onye anaghị eri anụ na vegan tuna salwich salad, ma ọ bụ efere ya na letus na-etinye maka nri ehihie na obere ala.
Ihe Ị Ga-achọ
- 1 na-emechi ma ọ bụ kwụsie ike na tofu, oyi kpọnwụrụ, mgbe ahụ tọgbọrọ ma kwụ
- 2 stalks celery, diced
- 1 tbsp na-acha ọbara ọbara yabasị, minced
- 1/2 iko Mayonezi ma ọ bụ
- vegan Mayonezi
- 2 tbsp soy ihendori
- 1 tbsp lemon ihe ọṅụṅụ
- 1/2 tsp kelp ntụ ntụ
Otu esi eme ya
- Debe tofu n'ime obere efere wee kpochapu ma ọ bụ kpochapu tofu ya na ndụdụ ya ruo mgbe ọ ga-eru nhata. O kwesiri ime ka ocha chekwaa ya, ya mere, ya na obere obere chunks ma adighi nma. Gbakwunye celery na yabasị na nnukwu efere ma jiri nwayọọ nwayọọ mee ka ị gbakọta.
- Na obere efere dị iche, whisk ọnụ na mayonnaise, soy sauce, ihe ọṅụṅụ lemon, na kelp. Jiri nlezianya tinye ngwakọta a na tofu ma mee ka ị gbakọta.
- Ọ bụrụ na ị nwere oge zuru ezu, dobe onye anaghị eri anụ na-edozi salad na-anọchi refrjiraeto maka ọ dịkarịa ala minit 15 tupu ị na-eje ozi ka i wee nwee ike ijere ya ozi. Nye ya ihe niile na-agba nwayọọ nwayọọ tupu ị na-eje ozi iji jikọta ihe ọ bụla n'ime mmiri ndị nwere ike idozi.
Enyemaka na-eje ozi:
- Jiri nri dị nro ma ọ bụ na-enweghị obere letus na ma eleghị anya, mkpụrụ osisi tomato ma ọ bụ abụọ.
- Kwadebe ihe ndina nke romaine ma ọ bụ letus letus na onye ọ bụla na-efe efere ma tinye salad salad vegan gị n'elu maka ihe ngosi dị mma.
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 246 |
| Ọnụba abụba | 22 g |
| Abụba buru ibu | 3 g |
| Abụba na-enweghị ntụpọ | 5 g |
| Cholesterol | 9 mg |
| Sodium | 542 mg |
| Carbohydrates | 4 g |
| Fri nri | 1 g |
| Protein | 10 g |