ʻO kahi meaʻai no kahi meaʻai a me ka meaʻala me ka tofu ma mua o nā hua. ʻO ka meaʻai kūpikoʻole ka mea e hōʻailona ai i kēiaʻono i kēia frittata vegan. E like me kahi quiche, pono kēia kīʻaha no ka'ōpōpō a brunch paha. E ho'āʻo i ka pīpīʻana i kekahi walaʻau (dairy a soy) ma luna no ka meaʻoi aku kahiʻoi aku.
ʻAʻole loaʻoe i hana i ka hewa me ka maopopoʻole i ka mea e kali ai? Hiki i kahi vevor frittata i hana 'ia me ka tofu ke' ano like me kahi kīʻaha frittata huahua, akā, e liʻiliʻi keʻano. Hiki i nā nūna ke hāʻawi i kahi frittata a me ka "spongy" i ka'ōpala, akāʻo ka tofu ke hana i nāʻano vegan māmā me ka manaʻo "hoʻoluʻu" i ka wā e paʻi aiʻoe. Eia naʻe, ua like like nāʻanoʻono, a ua hana pono, a me kēlā mauʻuala a pau, nā aniani'ōmaʻomaʻo, a me ka paʻakai "umami" o ka soy sauce,ʻaʻoleʻoe eʻike iki i ke alahele. ʻOiai ke lawelaweʻoe i kahi mau mimosas ma kaʻaoʻao!
Hanaʻo Fritatta i ka mea maikaʻi loa no ka meaʻai kakahiaka kakahiaka, brunch, a no ka māmā awakea.
Ka mea e pono ai
- 1/4 kaʻailaʻaila (aiʻole kekahi meaʻaila'ē aʻe)
- 1ʻoki (mea liʻiliʻi liʻiliʻi)
- 4ʻalaniʻeleʻele (ʻokiʻoki, hoʻokaʻawale i nā kī mai ka lalo)
- 4 kaukani kaula (minced)
- 2 pālaʻi'alala (ua lahilahiʻia ka palaoa)
- 1 tsp. paʻakai
- 1/2 tsp. pepaʻeleʻele (māheleʻia)
- 1 12 oz. polokalamu tofu (firm, drained and pressed)
- 1/4 kapu meaʻai
- 4 tbsp. ʻO ka palaoa hūna
- Kō koho: kahi
Pehea e hana ai
ʻO ka mua, e hoʻoulu a kāomi i kāu tofu. He mea maikaʻi loa ka nui o ka topa ma mua o ka paʻiʻana i ka'ōpala - no ka mea, like ka'ōniwi - ka nui o ka wai eʻoluʻoluʻoe e paʻi mai i loko o ia mea,ʻo kaʻoi aku o nā meaʻoluʻolu e hiki ke ala! ʻAʻole maopopo i ka pehea e pēhi ai i ka tofu pono? E nānā i kēia alakaʻi maʻalahi i kēlā me kēiaʻaoʻao: Pehea e kaomi ai i tofu.
Ke hoʻopili pinepineʻia kāu tofu, e hoʻomaʻamaʻa i ka umu a 325 mau māka.
I loko o kahi pālaʻi nui,ʻo kaʻona a me nā aniani, keleka, a me nā kumu o kaʻailaʻeleʻele i kaʻailaʻoliva no 2-3 mau minuke.
E hoʻoula i kaʻuala, ka paʻakai a me ka pepa, a me ka mounu no 10-15 mau minuke, e ulu ana i kekahi manawa a hiki i ka'ōlaʻiʻulaʻula.
ʻOi i ka tofu, ka soy sauce, a me ka meaʻai i loko o ka meaʻai meaʻai aiʻole ka mea holoiʻole a hiki i ka manawa e hui pūʻia. ʻO ka mālaʻau kahi liʻiliʻi. E hoʻoulu i nāʻeka'ōmaʻomaʻo a me ka'ailala a nininiʻia i loko o ka pan greased pie
Hoʻomoʻaʻo 45-50 mau minuke, a hiki i ka wā e paʻa ai ke kiʻekiʻe a mākaukau i ke ala a puni.
ʻOiai ka wela o kou frittata, e pīpī i ke poʻo me ka puaʻa inā makemakeʻia. E hoʻokuʻu i ka frittata e hoʻomaʻalili mālie ma mua o ka paʻiʻana a me ka lawelaweʻana, no ka mea e kōkua ana kēia i ka hoʻonohonohoʻana a me ka paʻa i kahiʻoi aʻe. E hauʻoli!
Nā meaʻai'ē aʻe a me ka Vegan Meaʻai Pōʻalima:
- ʻOle a hele: E hiki i nā manaʻo leʻaleʻa maikaʻi eʻai i ka holo
- No nā kumuhana: Pehea e loaʻa ai ka'ōpopoʻo ka'ōpōpō
- ʻAʻohe meaʻai maikaʻi i ka meaʻai kakahiakaʻole
- 7 ka meaʻai meaʻai a me ka vegan quinoa manaʻo wiki
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 239 |
| Ka nui o ka momona | 13 g |
| Ka momona | 2 g |
| Ka momonaʻole | 7 g |
| ʻO Cholesterol | 0 mg |
| Sodium | 1,028 mg |
| Nā Carbohydrates | 24 g |
| Fiber Dietary | 3 g |
| Pāmua | 10 g |