Daga kitchens na Betty Crocker ya zo wannan mahimmancin abincin abincin ganyayyaki gashi mai gashi da kuma kayan girbi na farin kabeji cikakke a gare mu masu cin ganyayyaki da vegans . Ba gaskiya ba ne mai cin ganyayyaki na Mexican abinci , amma tabbas yana da dadi (da lafiya!). Yi aiki tare da wani gefen shinkafa na Mutanen Espanya, idan kuna so, ko kuma wasu lokuta da ake amfani da su ko gida ko guacamole na gida . Ji dadin!
Duk da yake wannan girke-girke ne mai cin ganyayyaki da vegan (babu buƙatar da ake buƙata!), Tabbatar da yin amfani da tortillas masu cin hanci marar yalwa ko wani nau'i mai yalwaci ba tare da gurasa ba idan kuna buƙatar wannan girke-girke don ku zama marasa amfani.
Lafiya lafiya? Ba lafiya ba? Gungura zuwa ƙasa don duban ra'ayoyin taco maras kyau don gwadawa.
Abin da Kayi Bukatar
- 2 fam farin kabeji (1 matsakaiciyar shugaban, rabu cikin florets)
- 2 tbsp. man zaitun
- 1/2 tsp. gishiri
- 1 iya (15 oz) chickpeas (drained da rinsed)
- 1 tbsp. man zaitun
- 1/2 tsp. gishiri
- 1/4 tsp. Chili foda
- 1/4 tsp. ƙasa cumin
- 1/4 tsp. ƙasa oregano
- 2 kofuna waɗanda sabo ne cilantro ganye
- 1/3 kofin pepitas
- 1 karamin tafarnuwa, yanke a cikin rabin
- 2 tbsp. yankakken jalapeño chiles
- 2 tbsp. ruwan 'ya'yan itace mai tsami
- 1/2 tsp. gishiri
- 1/4 kofin man zaitun
- 8 gurasar masarar fata maras yalwa (mai tsanani kamar yadda aka umurce akan kunshin)
- Zabin: 1/4 kofin sabo ne cilantro (don ado)
Yadda za a yi shi
- Tebur mai zafi kafin 425 ° F.
- Sanya farin kabeji a cikin babban kwano. Drizzle tare da 2 tablespoons man fetur; yayyafa da gishiri 1/2 teaspoon. Jira har sai a haɗe.
- Shirya mai farin kabeji akan babban kuki. Gasa mintina 15 sai ka cire daga tanda kuma motsawa. Gasa da mintina 15 zuwa 20 ko kuma har sai farin kabeji yana da tausayi da launin ruwan kasa.
- Kusa, shirya nau'in karan da aka shafe. A cikin karamin kwano, hada kajin tare da man zaitun, gishiri, foda chil, cumin da oregano, daɗawa a hankali don gashi gashi. Yada tamanin a cikin guda Layer a kan kwanon rufi 15x10x1-inch. Gasa mintina 15, sa'annan ka cire daga tanda da dama. Gasa na minti 10 zuwa 15 ko kuma karan kaji suna da launin launin launin launin ruwan kasa da kuma kullun.
- Next, shirya cilantro pepita pesto. A cikin abincin abinci ko na jini, sanya cilantro, peptias, tafarnuwa, jalapeno barkono, ruwan 'ya'yan lemun tsami da gishiri. Rufewa da aiwatar ta yin amfani da motsi mai sauri a kan-da-kashe. Tare da mai sarrafa abinci ko kuma jini yana gudana, sannu-sannu yana motsawa cikin 1/4 kofin man fetur ta hanyar isasshen maganin, yana tsayawa cikin rabi ta hanyar motsawa tare da spatula. Cire kullun da wuri a cikin karamin kwano.
- Don tara tacos, cokali game da 1 tablespoon pesto a kowane tortilla; saman da game da 1/2 kofin gasashe farin kabeji da 1 tablespoon crispy chick peas. Garnish tare da sabo ne cilantro, idan an so. Yi aiki tare da sauran karan kajin.
Ya sanya 8 cin ganyayyaki da vegan tacos.
Bayanin abinci mai gina jiki, ta hanyar taco:
Calories 280 (Calories daga Fat 150);
Total Fat 16g (Fat Fat 2.5g, Trans Fat 0g);
Cholesterol 0mg; Sodium 550mg; Potassium 460mg;
Total Carbohydrate 27g (Dietary Fiber 6g); Protein 8g
% Amintacce: Vitamin A 6%; Vitamin C 35%; Calcium 6%; Iron 15%
Kamar tacos? Kuna iya so a gwada wadannan hotuna ta TVP 10 na minti 10 ko waɗannan tauraron dan shekaru biyar na tempeh tacos . Don wani abu da ya fi sauƙi-gwadawa, gwada wadannan sassan tacos tare da kayan lambu mai gishiri , ko yin bincike ta hanyar karin kayan cin abinci na yau da kullum , har ma da karin kayan girke-kullun a nan.
| Gudanar da Sha'idodin Abinci (ta hanyar bauta) | |
|---|---|
| Calories | 390 |
| Total Fat | 17 g |
| Fat Fat | 2 g |
| Fat maras nauyi | 10 g |
| Cholesterol | 0 MG |
| Sodium | 587 MG |
| Carbohydrates | 51 g |
| Fiber na abinci | 10 g |
| Protein | 14 g |