Kopanya li-bok choy le li-mushroom tsa shiitake tse hlahisitsoeng ka konofolo ea sesame sa sauce bakeng sa risepe e ntle ea meroho ea limela tsa limela. Haeba u rata bok choy kapa u batla ho leka mokhoa o bonolo oa bok choy-fry recipe, ena ke e bonolo ho leka. Ke boetse ke rata ho pheha le baby bok choy, e nyane ho feta bokyy e kholo, empa e na le tatso e tšoanang mme e batla e feto-fetoha le bok boky. Ho bonolo haholoanyane, kahoo e hloka nako e fokolang ea ho pheha.
Sebaka sena sa bok choy le li-mushroom tsa li-mushroom-fry ke limela tsa meroho le vegan. Haeba u hloka hore e be mahala-hloko, hlahloba metsoako ea moroho oa hao oa meroho (mefuta e meng ea maru ke mahala ebile e meng ha e eo), kapa u iketsetse eona. Hape u tla hloka ho chencha sauce ea soy bakeng sa sebaka sa mahala sa gluten se kang tamari , Nama Shoyu kapa li-aminos tsa Bragg tsa metsi kapa kokonate aminos . Lintho tsohle tse setseng, tse kenyeletsang li-mushroom, boy choy, ginger le oli ea sesame ke mahala.
Meroho e tsosang meroho ke maikutlo a potlakileng le a bonolo a lijo tsa meroho le li-vegan tseo batho ba bangata ba li thabelang (ka ntle ho tofu), kahoo li hlile li lokela ho ba karolo ea lihlahisoa tsa lihlahisoa tsa meroho. Haeba o se o ntse o e-na le mehopolo e seng mekae ea meroho ka linako tse tloaelehileng, hlahloba tse ling tsa mefuta e bonolo ea meroho ea limela tsa limela , kapa u shebe likhopolo tsena tsa tofu .
Seo U tla se Hloka
- 3-4 cloves minced konofolo
- 1 senoelo sa shiitake li-mushroom, sliced OR 1/2 senoelo se nkiloeng ka li-mushroom tsa shiitake le 1/2 senoelo se sliced button bo-mushroom
- 2 tsp oli ea canola kapa oli e 'ngoe e phahameng
- 1 tbsp soy sauce (kapa, sebelisa tamari kapa
- Nama Shoyu kapa motho e mong ea nkang sebaka sa ho e boloka e se na gluten)
- 1 bok choy, e hahiloeng (kapa 2-3 lesea la boky haeba u khetha)
- 5-6 li-scallions (li-eiee tse tala), tse teteaneng
- 1/4 senoelo sa meroho moro
- 2 tsp, moriana o hloekileng, o tlotsitsoeng kapa o grated
- 2 tsp oli ea sesame
- 2 tbsp peo ea sesame (khetho)
Kamoo U ka e Etsang
Sautee konofolo le li-mushooms ka oli bakeng sa metsotso e 3 ho isa ho e 5 ebe u kenya moriana oa soy, bok choy le li-scallions, 'me u phehele metsotso e seng mekae.
Fokotsa mocheso ho ea boemong bo tlaase le ho eketsa moro oa meroho le ginger. Ema ka metsotso e 3 ho ea ho e 5.
Qetellong, hlohlelletsa oli ea sesame le peo ea sesame e ikhethelang 'me u tlose mocheso.
Sebeletsa bok bok choy le bo-mushroom ba chesehang-chesang holim'a raese, quinoa, noodle (ho lokela ho ba le mongobo o fokolang) kapa ho o thabela feela joalokaha eka ke sejana sa meroho se bonolo.
Kapa, ekelletsa ho tofu e halikiloeng kapa e besitsoeng ho eketsa protheine le ho e etsa sejana se seholo.
Bona hape: Na ke sejana se lehlakoreng kapa sejana se seholo?
Ha o tsebe hore o batla meroho e tsitsitseng ea lijo tsa motšehare? Mona ho na le likhopolo tse seng kae tse bonolo tsa mantsiboea tsa lijo tsa mantsiboea ho leka:
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| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 105 |
| Total Fat | 7 g |
| Fat Satated | 1 g |
| Fat Unsaturated | 3 g |
| Cholesterol | 0 mg |
| Sodium | 365 mg |
| Li-carbohydrate | 9 g |
| Fiber Fiber | 3 g |
| Liprotheine | 4 g |