Ewebe Veggie Burger Recipe

Ṣe afẹfẹ fun alara lile, alagara-ọra-kekere burger? Yi ohunelo nlo o kan diẹ ti tofu ati ọpọlọpọ ati ọpọlọpọ awọn veggies lati dagba kan ni ilera ati giga-fiber vegetarian patty. Eyi jẹ ohunelo burger jẹ ohun ajewewe ati ajewewe.

Ohun ti O nilo

• 3 tbsp. epo olifi, pinpin
• 1/2 ago kernels oka
• 7 olu, diced
• 3 scallions (alubosa alawọ) diced
• 1/2 pupa bell ata, diced
• 2 cloves ata ilẹ, minced
• 1 tsp. kumini
• 1 karọọti, grated
• 1 kekere ọdunkun, grated
• 1/4 ago
• silẹ (asọ) tofu
• Iyọ ati ata lati lenu
• 1/2 ago akara akara

Bawo ni lati Ṣe O

1. Ni iṣelọpọ kan tabi ẹrọ isise ounje, ilana tofu titi o fi jẹ pe ọra-wara ati ṣeto.
2. Sautee oka, olu, scallions ati ata ataeli ni ọkan tablespoon ti epo fun iṣẹju 3 si 5. Fi awọn ata ilẹ ati kumini kun ati ki o tẹ fun iṣẹju diẹ.
3. Yọ kuro ninu ooru ati fi karọọti, ọdunkun, tofu, iyo ati ata. Fi awọn atẹjẹ akara jẹ titi ti awọn adalu yoo fi papọ pọ. O le nilo kekere diẹ tabi kere ju idaji ife kan.

1. Ṣẹpẹ adalu sinu patties ati ki o refrigerate fun o kere ju wakati kan.
2. Ooru ti o ku meji tablespoons ti olifi epo ati ki o Cook kọọkan patty titi ti awọn burgers veggie ti wa ni ṣe, nipa 3 iṣẹju lori kọọkan ẹgbẹ.

Wo tun: Awọn ilana ilera ti o dara julọ: Aisisi-ara, ko gluten-free, kalori-kere ati siwaju sii!

Maṣe gbagbe o le ṣawari lọ kiri nigbagbogbo nipasẹ gbogbo awọn ilana ajewewe nibi , tabi gbogbo ilana ilana ajebe nibi .

Awọn Otito Oro:
Ọkan veggie burger patty pese to:
Awọn kalori: 153, Awọn kalori lati Ọra: 73
Ọra Opo: 8.1g, 12%, Ọra Túra: 1.1g, 6%
Cholesterol: 0mg, 0%
Iṣuu soda: 129mg, 5%
Total carbohydrates: 17.5g, 6%
Okun Dietary: 2.4g, 10%
Sugars: 2.7g
Amuaradagba: 4.1g
Vitamin A 33%, Vitamin C 47%, Calcium 5%, Iron 8%, Da lori ounjẹ kan kalori 2000

Awọn ilana ilana Veggie Burger diẹ :

• Tofu Veggie Burgers
• Awọn eroja Patapata Potato Veggie
• Black Bean Veggie Burgers
• Ero ati Awọn Ehoro Beggie Bean
• Meaty TVP Veggie Awon boga
• Awọn ilana ikore ounjẹ miiran

Awọn itọnisọna ti ounjẹ ounjẹ (fun iṣẹ)
Awọn kalori	263
Ọra pupọ	10 g
Ọra ti a lopolopo	1 g
Ọra ti a ko peye	6 g
Cholesterol	0 iwon miligiramu
Iṣuu soda	532 iwon miligiramu
Awọn carbohydrates	37 g
Fiber ti Dietary	6 g
Amuaradagba	11 g

(Awọn alaye ti o dara lori awọn ilana wa ni a ṣe iṣiro nipa lilo aaye ipilẹ eroja ati pe o yẹ ki a kà ohun ti o jẹro. Awọn esi kọọkan le yatọ.)