ʻO kēia Vegan "Chorizo" Rice Bowl He mea kanu i hoʻokumu ʻia

Anter

• "Chorizo" Puna Laiki
• Nānā no

E hoʻomāmā iā ʻoe iho i loko o ka ʻai ʻana me nā mea kanu me kēia ipu laiki "chorizo" vegan, me ka ʻoluʻolu a ka puke puke puke ʻai hou a Carina Wolff,Nā Mea Hoʻokipa Protein Kanu E Aloha ʻoe. Hoʻohana ka meaʻai i ka tofu e hana i kahi meaty akā "veoris" chanzo. ʻOiai inā ʻaʻole ʻoluʻolu ʻoe e nā mea pani iʻa i ka wā ma mua, ʻaʻole ʻoe makemake e kākau i kēia meaʻai. Wehe ka tofu i loko o nā ʻiʻo e like me ka ʻiʻo a hoʻomoʻa i nā mea ʻala i hoʻohana mau ʻia i ka chorizo. (E pili ana: ʻO kaʻu ʻimi no ka Veggie Burger maikaʻi loa a me nā ʻai ʻokoʻa kālā hiki ke kūʻai aku)

Ma ke kamaʻilio kūpono ʻana, e loaʻa iā ʻoe ka momona monounsaturated mai nā avocados, ka wikamina A mai ka ʻuala, a me ka fiber mai ka raiki mānoanoa. A no ka mea ʻaʻole i loko o ka pola kaʻiʻo ʻaʻole ia he kumu no ka ʻole o ka protein; i loko o kēlā me kēia kīʻaha he 12 grams. (E hiki aʻe: E hoʻāʻo i kēia mau kīʻaha vegan 10 ʻē aʻe e hana no nā meaʻai ʻole i ka mole.)

"Chorizo" Puna Laiki

Hana: 4 lawelawe

Ka manawa hoʻomākaukau: 5 mau minuke

Ka manawa kuke: 50 minuke

Nā mea hoʻohui

Laiki a me kaʻuala

• 1 kīʻaha laiki palaka ʻole
• 2 1/2 kīʻaha liʻiliʻi-sodium hupa mea kanu
• 1/2 kīʻaha ʻaʻohe paʻakai i hoʻohui ʻia i nā tōmato
• 1/2 teaspoon ka paʻakai
• 1 ʻuala nui, ʻoki ʻia
• 1 aila puna ʻaila ʻoliva wahine puʻupaʻa

ʻO Chorizo

• 8 auneke tofu paʻa
• ʻO 1/4 kīʻaha maikaʻi loa i kālua ʻia i ka ʻaila
• 1/3 kīʻaha finely ʻoki liʻiliʻi i nā hua liʻiliʻi
• ʻO 4 mau kālika uiki, ʻili a ʻeli ʻia
• 1/4 kīʻaha ihi a me ka ʻoka aniani keʻokeʻo
• 2 punetune ʻalani ka cider winika
• 1 1/2 punetēpē ka pauka chili
• 1/2 teaspoon pepa cayenne
• 3/4 teaspoon paprika
• 1/2 teaspoon kumina lepo
• ʻO ka paʻakai 1/8 teaspoon
• 1/4 teaspoon pepa ʻeleʻele
• 1 aila puna ʻaila ʻoliva wahine puʻupaʻa

E hoʻopau

• 1 avocado waena, ihi a ʻoki ʻia

Nā kuhikuhi

1. No ka Laiki: E hoʻomoʻi i ka laiki, ka pala, nā ʻōmato, a me ka paʻakai i kahi ipuhao waena, a hoʻolapalapa. E hoʻemi i kahi simmer, uhi, a kuke i 30 mau minuke a hiki i ka wā e komo ai ka kai.
2. No ka ʻuala: E hoʻomoʻa mua i ka umu a 425°F. E laina i ka pepa bakena 10-by-15-inihi me ka alumini pepa. E hohola kaulike i kaʻuala ma ka pepa bakena a ninini me ka aila ʻoliva. E hoʻomoʻa i 20 mau minuke a hiki i ka hoʻomaka ʻana o kaʻuala i ka waho i waho.
3. No Chorizo: E hoʻokahe i ka tofu a maloʻo me kahi kāwele pepa. E hoʻomoʻi i kahi pola nui a mash me kahi ʻōpala a hiki i ka wāwahi ʻana. E hoʻohui i nā tōmato maloʻo, nā halo, ke kālika, ʻonika keʻokeʻo, apple cider winika, pauka chili, pepa cayenne, paprika, kumini, paʻakai, a me ka pepa. E hoʻokuʻu a hiki i ka huiʻana o ka hui me nā meaʻala.
4. Hoʻomaʻamaʻa i ka aila i loko o ka pā palai ma ka pā. E hoʻohui i ka hui chorizo ​​​​a e kuke no 6 a 7 mau minuke, e hoʻouluulu i kekahi manawa, a hiki i ka liʻiliʻi.
5. E hoʻopau: E hoʻohui i ka laiki i nā kīʻaha, a ma luna me ka ʻuala, chorizo, a me ka avocado. E lawelawe mehana.

ʻIkepili Meaʻai

No ka lawelawe ʻana: 380 cal., 13.6g momona, 54.1g carb., 7.6g fiber, 12g pro.

Nānā no