Wannan kwai-free quiche girke-girke da broccoli ne mafi mashahuri vegan quiche girke-girke a nan a kan TheSpruce. Yana amfani da tofu a maimakon ƙwai don lafiya, mai-mai-mai, rashin kiwo, da cholesterol marasa cin ganyayyaki da kuma karin kumallo na cin nama ko karshen biki. Babu buƙatar kwai wanda ake bukata!
Kodayake girke-girke yana kira ga namomin kaza da broccoli, zaka iya musayar kayan lambu da kafi so. Kuna iya yanke shawarar ka son abubuwan dadin dandano na barkono mai launin kararrawa, broccoli, albasa da naman kaza kuma kada ka manta da abincin maras nama kamar cuku.
Idan kuna yin kullun ku, tabbatar da cewa kuna amfani da sinadaran sinadaran kawai. Yi amfani da kula da ƙwayar kasuwanci don samar da ɓawon burodi kamar yadda zai iya ƙunsar man alade, man shanu ko sauran kayan aikin madara. Ko, duba wannan sauki vegan kek ɓawon burodi girke-girke , cikakke ga na gida quiche, ma!
Don wannan girke-girke, za ku buƙaci burodi ko abincin mai abinci, mai layi, saucepan, kuka da kuka don yin burodin ku.
Neman karin abincin karin kumallo? Kuna iya so a gwada wasu karin kumallo na karin kumallo , quinoa karin kayan girke-girke ko wannan kayan lambu na dankalin turawa, frittata girke-girke, wanda yake shi ne carnet maras kyau. Bugu da ƙari, bincika furon vegan , ko kuma, gasa burodi na muffins .
Abin da Kayi Bukatar
- 1 pre-sanya
- vegan zane ɓawon burodi
- 1 tbsp. man zaitun
- 1 albasa, diced
- 1 kore barkono barkono, yankakken
- 1 kofin yankakken broccoli
- 1 kofin sabo ne sliced namomin kaza
- 1 launi m
- tofu , bushe bushe
- Gwangwani na nutmeg
- 1/2 tsp. turmeric
- 1 tbsp. Basil Basil
- 1/2 tsp. gishiri
- Pepper dandana
- 1/2 kofin soya madara
Yadda za a yi shi
- Pre-zafi da tanda zuwa 425 F.
- Gasa da albasa, barkono barkono da barkono da broccoli. Yanka da namomin kaza.
- Gasa man zaitun a matsakaici mai sauƙi a kan matsanancin zafi kuma sauter albasa, barkono mai laushi, broccoli da namomin kaza har sai daɗaɗa da dafa, kimanin minti 8 zuwa 10.
- A cikin mai yalwaci ko abincin abinci, haɗa da tofu, nutmeg, turmeric, basil, gishiri da soya madara har sai cakuda mai santsi.
- Sanya kayan lambu da kuma cakuda tofu tare da kara barkono don dandana.
- Zuba da batter mixed a cikin keɓa ɓawon burodi.
- Gasa kayan cin abincinku na minti 30, ko kuma har sai an sanya wuka a cikin cibiyar da ke cikin tsararre.
- Ku bauta wa ɗakin dakin da ke da sashin salatin 'ya'yan itace ko kuma a cikin kyakkyawar gabatarwa tare da salatin salatin da salatin kayan lambu.
Don wani bambancin rarraba guda, sanya karami a cikin ƙwayar muffin. Rashin kowace rami tare da kullu da kuma cika 2/3 na hanyar da batter. Rage lokaci na yin burodi daidai, zuwa 15 zuwa 20 minutes.
Dandalin zai kasance a cikin firiji har tsawon kwanaki uku. Sakamako a cikin microwave ko tanda. Zaku iya daskare rabo don jin dadin daga baya.
An sake buga shi tare da izinin daga Cookbook Cook Cook.
| Gudanar da Sha'idodin Abinci (ta hanyar bauta) | |
|---|---|
| Calories | 119 |
| Total Fat | 7 g |
| Fat Fat | 1 g |
| Fat maras nauyi | 3 g |
| Cholesterol | 2 MG |
| Sodium | 220 MG |
| Carbohydrates | 8 g |
| Fiber na abinci | 2 g |
| Protein | 8 g |