ʻO kēia meaʻano quiche huahuaʻole me broccoli ko kā mākouʻoihana kaulana loa a me nā meaʻai ma kahi o TheSpruce. Hoʻohana ia i ka tofu ma mua o nā hua no ka mea olakino, momona, momonaʻole, a me ka meaʻaiʻole cholesterol a me ka meaʻono kakahiaka a me ka brunch entree. ʻAʻohe huapili hou e pono ai!
ʻOiai e hoʻomaopopoʻia ana ka meaʻai no nā halololo a me ka broccoli, hiki iāʻoe ke pani i nā huaʻona maikaʻi āu. Hiki iāʻoe ke hoʻoholo e makemakeʻoe i nā meaʻono o nā pālele'ōmaʻomaʻo, broccoli, aniani a me ka mushroom aʻaʻole e haʻalele i nā meaʻaʻaʻole e like me ka cheese.
Ināʻoe e hana ana i kāu'eneke paʻakikī, mālama ponoʻoe i ka hoʻohana waleʻana i nā meaʻokoʻa. E hoʻohana i ka mālamaʻana me ka'enekene iʻa i hanaʻia e like me ka mea kanu, ka pata, a me nā hua waiū. A iʻole, e nānā i kēia mau meaʻalani kūponaʻokoʻa pīpī maikaʻi , kūpono no ka quiche homemade, too!
No kēia meaʻai, ponoʻoe i ka mea'alapalapa aiʻole meaʻai meaʻai paha, kahiʻaila palolo, mea kanu, kou mea kanu a me kāu umu no ka kukeʻana i kāu quiche.
Keʻimi nei i nā manaʻo hou o ka meaʻono hou? Hiki paha iāʻoe ke ho'āʻo i kekahi mau meaʻai no kaʻaina kakahiaka , quinoa kīʻaha pōmaʻa aiʻole kēia kīʻaha pīkī . Eia kekahi, e nānā i nā kīkī vegan latina , a iʻole, e kālua i nā mīkiniʻona vein homemade hou!
Ka mea e pono ai
- 1 i hana muaʻia
- vegan pie piela
- 1 tbsp. aila olila
- 1 kaʻiki, i hoʻokipaʻia
- 1 'āniwi'omaʻomaʻo maomao,'āpī
- 1 kaʻaila koli
- 1 ka'ōpūʻalaniʻalani hou
- 1 paona paona
- tofu , maloʻo maloʻo
- Ka'ōpū o ka meaʻai
- 1/2 tsp. ka turmeric
- 1 tbsp. Basil Basil
- 1/2 tsp. paʻakai
- Pālaʻi eʻai
- 1/2 kīʻaha soy
Pehea e hana ai
- E puhi i ka umu a 425 F.
- Eʻoki i kaʻoki, i ka pepaʻalani a me ka broccoli. E koli i nā hamo.
- E hoʻonā i kaʻailaʻaila ma loko o ka'aniani liʻiliʻi me ka wela a me ke kīʻaha i ka riki, ka'ōmaʻomaʻo, ka broccoli a me nā haloo a maloʻo aʻakoʻia, ma kahi o 8 a 10 mau minuke.
- I ka mea puhi aiʻole meaʻaiʻai, hoʻohui i ka tofu, nutmicha, turmeric, basil, ka paʻakai a me ka waiū wahie a hiki i ka laumā o ka paila.
- E hoʻolālā i nā huaʻai a me ka huiʻo Tofu a hui pū i ka pepa i meaʻai.
- E ninini i ka paila i hoʻopalapalaʻia i loko o ka paila.
- E kīʻaha i kāu kīkino vegan no 30 mau minuke, a hiki i ka manawa i hoʻokomoʻia kahi pahi ma waho o kahi kikowaena i loko o kaʻupena i waho maʻemaʻe.
- E lawelawe i ka waihona wela a me kaʻaoʻao o ka salakeke hua liʻiliʻi a iʻole i ka hoʻonani pihaʻana me kahi saladi'ōmaʻomaʻo a me ka ulana salakeke.
No ka hoʻololiʻana o kēlā me kēia kanaka, e hana i nā kī liʻiliʻi ma kahi mīkini mīkini. E laina i kēlā me kēia puka me ka paʻi paila a hoʻopiha i ka 2/3 o ke ala me ka paʻi. E ho'ēmi i ka manawa bakena, i ka 15 a 20 mau minuke.
E mālamaʻia ka quise i loko o ka friji no nā lāʻekolu. E hoʻomohele i nā'āpana i ka microwave a i ka umu paha. Hiki iāʻoe ke hoʻolimalima i nā'āpana a me ka leʻaleʻa ma hope.
Hoʻopukaʻia me kaʻaeʻia e ke Kōkua Cook Cook.
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 119 |
| Ka nui o ka momona | 7 g |
| Ka momona | 1 g |
| Ka momonaʻole | 3 g |
| ʻO Cholesterol | 2 mg |
| Sodium | 220 mg |
| Nā Carbohydrates | 8 g |
| Fiber Dietary | 2 g |
| Pāmua | 8 g |