Mkaka sangakhale wamba ngati balere kapena wokongola monga quinoa , koma ndithudi umakhala ndi mwayi kupeza malo anu ophika kuphika monga chakudya chokhala ndi thanzi, sulesi komanso zotsika mtengo. Nayi njira imodzi yokonzekera mapira mu veggie-burger monga mofulumira komanso mophweka.
Chinsinsichi ndizomwe zimayambira pamtima, kotero mungafune kuzipaka pang'ono. Akumangirira ndi salsa? Onjezerani zonunkhira za ku Mexican monga ufa wa mandini ndi chitowe. Mukugwiritsa ntchito izo kwa burgers veggie? Onjezerani zina "zonunkhira" zonunkhira monga paprika kapena kubisala.
Monga kuphika ndi mbewu zonse? Ndikudziwa ndikutero! Zimakhala zogwiritsira ntchito, ndipo, ngati mumagula zambiri, zimagulitsa! Ndipo ndithudi, ndimakonda kugula zinthu zambiri ! Pano pali mbewu zambiri zathanzi zoyesera.
Chimene Mufuna
- 1 chikho chamapira
- Makapu 3 madzi
- Supuni 1 ya supuni ya tiyi
- 1 anyezi aang'ono (odulidwa ang'onoang'ono)
- 2 cloves adyo (minced)
- 3/4 chikho tahini (kapena kirimba bata)
- Supuni 1 ya soya msuzi (kapena tamari kuti musamawonongeke)
- 1/4 supuni ya supuni mchere
Momwe Mungapangire Izo
- Sakanizani mapirawo mumadzi, ataphimbidwa, mpaka mapira aperekedwa, pafupi mphindi 45.
- Mu skillet wamkulu, kutentha anyezi ndi adyo mu supuni ya tiyi ya mafuta kwa mphindi pang'ono, mpaka anyezi ndi ofewa.
- Chotsani kutentha, kusunga poto pa chitofu, ndi kuwonjezera mapiritsi ophika ndi tahini kapena batala wa mandimu ndi soya msuzi ndi mchere. Onetsetsani kuti muphatikize bwino ndikuonetsetsa kuti taini kapena peanut bata akusungunuka ndikuphatikizidwa bwino.
- Kutentha kotentha kwa 350 °.
- Mapuloteni apangidwe mukati, pafupifupi 1 inchi yochuluka. Muyenera kukhala pafupi ndi zisanu ndi chimodzi.
- Ikani pa teyala yophika ndi kuphika mu uvuni kwa mphindi 20-25, mpaka mutsimikizire kunja ndi mopepuka kwambiri. Millet patties ikhoza kundigwiritsanso mafuta ochepa pa mphindi 3-4 mbali iliyonse, ngati mukufuna.
Malangizo othandizira:
- Gwiritsani ntchito mapira anu a mapira ngati nyama yopangidwa ndi nyama, yodzala ndi nyemba ndi mbali ya mbatata yosenda ndi nyemba zobiriwira.
- Gwiritsani ntchito mapuloteni anu a millet monga burgers veggie kapena sandwich fillers.
- Monga chakudya cha Middle East? Mbalame ya falafel yomwe imapatsa mapira mapira ndipo imatulutsa msuzi wothira taini, pita, ndi hummus.
- Apatseni nyembazo ndi salsa, nyemba zakuda, ndi tchizi grated kwa chakudya cha Mexican.
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 241 |
| Mafuta Onse | 16 g |
| Mafuta okhuta | 3 g |
| Mafuta Osatchulidwa | 8 g |
| Cholesterol | 0 mg |
| Sodium | 313 mg |
| Zakudya | 20 g |
| Matenda a Zakudya | 4 g |
| Mapuloteni | 10 g |