Phofu ena e bonolo ea tofu e ka 'na ea se ke ea hlōla meputso leha e le efe ea recipe, empa e potlakile, e bonolo, e chesa,' me e fumana mosebetsi o etsoa. Ke eng e etsang hore ena e be e bonolo haholo le e bonolo ho fumana litlhapi tsa motheo tsa tofu ha limela le li-vegans li potlakile? E itšetlehile ka salsa bakeng sa ho phomola le tatso, e leng se bolelang hore ha ho hlokahale hore u qete metsotso e le 'ngoe u khaola liieee, konofolo, kapa pelepele (leha ho le joalo u ka eketsa ba ka, haeba u ka rata). Hape ha ho hlokahale hore u qete metsotso e 'meli u emetse lieiee le konofolo kapa litlhapi tse ling ho pheha. Sohle seo u lokelang ho se etsa ke ho lahlela ho tofu ea hau, bula nkho ea salsa ebe o fumana letsoai, pepere le tomoso ea phepo e nepahetseng e loketseng ho ea.
Ja lijo tse potlakileng tsa tofu ka ho li phuthela ka phofo ea tortilla ho etsa lijo tsa hoseng tsa lijo tsa hoseng. U ka eketsa cheese kapa cheese ea lijo kapa salsa e eketsehileng kapa tranelate e bolila, ha e le hantle, kapa, lula fatše 'me ue chese ka fereko. Ka tsela leha e le efe, thabela!
Sheba hape: Li-recipes tse ling tsa mefuta-futa ea litlama
Seo U tla se Hloka
- Oli ea tspete ea 2-3 ho pheha anyanisi le tofu
- 1/2 eiee, e tlotsitsoeng
- 2/3 senoelo sa meroho salsa
- 1 firm firm firm kapa extra tofu e tiileng, e tšolotsoeng le ho khethoa ka lik'hilograma tse lekaneng
- 1/3 tsp turmeric (ho ikhethela, empa e eketsa mmala o mosehla o mosehla)
- 2 tsp
- tomoso ea phepo e nepahetseng (ho ikhethela)
- letsoai le pepere ho latsoa
Kamoo U ka e Etsang
- Ntlha ea pele, haeba u e-na le metsotso e seng mekae e eketsehileng, lokisetsa tofu ea hau. Joaloka lipepe tse ngata tsa vegan tofu, ena e tla latsoa ka ho fetisisa ha u hatella tofu pele, le hoja u le khutšoanyane ka nako, tlohela mohato ona. Ho hatella tofu ho e lumella hore e amohele tse ling tsa monate o monate le lihlahisoa tseo u li eketsang ho tsona. Ha u tsebe hantle hore na u ka hatella tofu ea hau joang? Sheba tataiso ena e bonolo ka mohato: Joang ho hatella tofu.
- Hang ha tofu ea hau e se e loketse ho ea, ka pane e khōlō ea skillet kapa ea ho pata, salisa eiee ka likhasepisi tse seng kae tsa oli ka metsotso e 2-3 ho fihlela feela e le bonolo. Eketsa tofu mme u lumelle ho pheha, ho hlohlelletsa hangata le ho eketsa oli e ngata ha ho hlokahala.
- Kenya turmeric le tomoso ea phepo e nepahetseng , 'me u hlohlelletse ho fihlela tofu hantle e koahetsoe. Eketsa salsa 'me u phehele metsotso e' ngoe kapa e 'meli, o hlohlelletsa hangata ho fihlela salsa e chesa ebile e kopantsoe hantle le tofu. Nako ka seatla se bulehileng ka letsoai le pepere.
Ena ke phepo e bonolo haholo bakeng sa ho hlasela ho tofu. U ka eketsa meroho efe kapa efe eo ue ratang ka ho fetisisa (Ke rata pepere ea tšepe le li-mushroom ka sefate sa tofu), kapa, koahela tortilla ea phofo bakeng sa lijo tsa hoseng tsa meroho le tsa vegan!
Joaloka risepe ee?
Ho rata recipe ena ea meroho le vegan? Mona ho na le lintho tse ling tse hlollang tseo u ka li etsang le tofu:
- Li-vegetable tofu li tsosa-limela
- Li-recipe li sebelisa marotholi a khutsitseng
- Lethathamo le feletseng la lipepe tsa tofu
- Ke boleng bofe ba phepo ea tofu?
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 280 |
| Total Fat | 13 g |
| Fat Satated | 2 g |
| Fat Unsaturated | 3 g |
| Cholesterol | 0 mg |
| Sodium | 118 mg |
| Li-carbohydrate | 31 g |
| Fiber Fiber | 17 g |
| Liprotheine | 22 g |