Vegan Crustless Quiche Recipe

Wannan abun da ke cikin kwari yana da ban mamaki sosai a lokacin rani lokacin da bishiyar asparagus ta kasance a cikin kakar wasa kuma gumi yana sauti kamar kyakkyawan ra'ayin. Yana jin kyauta don amfani da wannan girke-girke duk tsawon shekara, duk da haka, kuma ya canza duk abin da yake da sabo da kake da shi!

Abin da Kayi Bukatar

• Ga Asparagus Gurasar:
• 1/2 laban sabo ne bishiyar asparagus
• Man zaitun, don gogewa
• Salt da barkono dandana
• Ga Quiche:
• 8 sharuɗɗa na layi
• kiwo-free cuku na zabi , crumbled
• 2 12.3-kayan aiki na kayan aiki na siliki tofu, ya ragu
• 1/2 kofin mai yalwa mai yalwa ko
• almond madara
• 1/4 kofin abinci mai yisti
• 3 tablespoons finely ƙasa cashews
• 3 tablespoons cornstarch
• 3 cakuda masu cizon nama, irin su Tofutti
• 1 teaspoon gishiri
• 1/2 teaspoon freshly ƙasa barkono
• 1/2 teaspoon tafarnuwa foda
• 1/2 teaspoon albasa foda
• 1/4 teaspoon turmeric

Yadda za a yi shi

1. Grill da bishiyar asparagus. Yanke gilashin zafi. Ganyama mashin bishiyar asparagus da man zaitun. Gishiri da barkono da sauƙi, da gishiri don kimanin minti 5, ko kuma har sai kawai ɗauka da sauƙi da launin ruwan kasa har yanzu. Cire daga ginin, a yanka a cikin guda kuma a ajiye.
2. Preheat da tanda zuwa 350 F. Man da sauƙi mai 9 "farantin karfe da kuma ajiye.
3. Shirya sautin. Yayyafa game da 1/2 na cizon yisti marar yisti a kasan keɓaɓɓun farantin. Yada bishiyar bishiyar asparagus a saman cukuba mai laushi maras yisti. Ajiye. A cikin wani abun da ke ciki, aiwatar da tofu, soya madara, yisti mai yalwaci, shafukan ƙasa, masarar daji, cakulan bait, gishiri, barkono barkono, tafarnuwa foda, albasa foda, da turmeric har sai da santsi. Sanya cikin sauran cryble maiya kyauta kyauta ta amfani da cokali na katako. Zuba ruwan magani a cikin kwasfa.

1. Gasa ga minti 35-40 har sai launin ruwan kasa, ko kuma sai an sanya likitan dan haske a cikin cibiyar. Ku bauta wa dumi ko sanyi

Gudanar da Sha'idodin Abinci (ta hanyar bauta)
Calories	192
Total Fat	10 g
Fat Fat	3 g
Fat maras nauyi	3 g
Cholesterol	25 MG
Sodium	119 MG
Carbohydrates	11 g
Fiber na abinci	2 g
Protein	16 g

(Ana bayanin ladaran abincin jiki a kan girke-girke ta amfani da wani tsari na kayan aiki kuma ya kamata a yi la'akari da kimantawa. Sakamakon mutum ɗaya zai iya bambanta.)