Kodi mumakonda mbatata kapena gratin koma mukufunikira chophimba cha vegan? Zakudya zophika za mbatata zophikidwa ndi mbatata zimapangidwa ndi msuzi wobiriwira komanso wobiriwira omwe alibe zakumwa. Mpukutuwu umapangitsa msuzi wochuluka wopanda mkaka kunja kwa yisiti ya zakudya m'malo mwake.
Ngakhale pali mitundu yambiri ya tchizi pamsika, simukusowa kuti mukhale ndi gratin mu mbatata kapena gratin. Mudzapeza kuti yisiti yowonjezera ikhozanso kupusitsa.
Ngati mumakonda masamba a mbatata kapena a gratin ophika, mungakonde chophimba chomwechi chofanana ndi mbatata yamatabwa . Mukhozanso kusangalala ndi mbatata yokhala ndi zitsamba zokhala ndi zitsamba zokhala ndi masamba obiriwira monga nyemba ya mbatata yosiyanasiyana.
Chimene Mufuna
- 3 mbatata, sliced about 1/3 inchi wandiweyani
- Anyezi 1, odulidwa
- 1 clove adyo, minced
- 1 Tbsp + 1/4 chikho cha maolivi
- 1/2 kapu ya margarini ya vegan
- 1/2 ufa wa chikho
- Makapu 3 1/2 madzi otentha
- 1 tsp mchere
- 2 Tbsp soya msuzi
- 1/4 tsp. turmeric
- Kapu 3/4
- yisiti
- 1 / 2-3 / 4 tsp paprika (mwakufuna)
Momwe Mungapangire Izo
- Yetsani uvuni ku 350 F.
- Bweretsani miphika iwiri ya madzi kwa chithupsa, imodzi yokonzeratu mapepala a mbatata (kupatula ngati mutachita izo mu microwave m'malo mwake), imodzi ya madzi otentha kwa msuzi.
- Sakani mbatata pafupifupi 1/3 inchi wandiweyani.
- Muyenera kuphika kale mbatata kuti zikhale bwino mukatha kuphika casserole. Onjezerani mbatata ku madzi otentha ndikuphika kwa mphindi zisanu ndi zisanu ndi ziwiri. Mwinanso, mukhoza kuwayika mu steamer ya masamba mu microwave kwa mphindi zisanu. Musagwedezeke ndipo mupange magawo anu kuti apite mbatata yosenda.
- Sungani bwino, kenaka fanizani theka la mbatata mu mbale ya casserole.
- Dulani anyezi ndi kugawani adyo.
- Mu skillet wamkulu, sungunulani anyezi ndi adyo m'maolivi kwa mphindi 3-4. Pezani kutentha ndi kuwonjezera margarine wamagazi ndi ufa, kupitilira mpaka mpaka utakula.
- Onjezerani madzi otentha, mchere, soya msuzi ndi turmeric, mobwerezabwereza kuyambitsa mpaka unakhuthala. Onjezerani 1/4 chikho cha maolivi mafuta ndi yisiti yowonjezera, kuyambitsa kachiwiri mpaka bwino.
- Thirani theka la msuzi kusakaniza theka la mbatata mu mbale ya casserole; onjezerani zowonjezera za mbatata zotsalira, ndiye kuphimba ndi otsala msuzi.
- Phimbani ndi kuphika kwa mphindi 10. Tsegulani, ndi kuphika pa zina 10-12 mphindi. Chotsani casserole ku uvuni. Sakanizani pamwamba ndi paprika, ngati mukufuna.
- Lolani kuti mbatata kapena gratin zizizizira kwa mphindi 10 musanayambe kutumikira, monga msuzi udzawotchera.
Sangalalani ndi mbale iyi ndi saladi kumbali kapena masamba okazinga.
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 531 |
| Mafuta Onse | 20 g |
| Mafuta okhuta | 4 g |
| Mafuta Osatchulidwa | 9 g |
| Cholesterol | 0 mg |
| Sodium | 1,622 mg |
| Zakudya | 79 g |
| Matenda a Zakudya | 9 g |
| Mapuloteni | 11 g |