Sefate sena sa Thai Vegetable Stir-Fry se bonolo ho se etsa le se monate haholo! Motsoako oa sefate-hloekiso ke se etsang hore sejana sena se bina - motsoako oa lebese la kokonate, soy sauce, lime le chili. Kakaretso e boetse e fetoha le maemo a mangata, e leng se u lumellang ho eketsa khetho ea meroho ho itšetlehile ka seo u nang le sona, kapa se fumanehang habonolo moo u lulang teng. Eketsa ho tlatsana ho qetela ka basil e ncha le chili, 'me u na le sejana sa vegan se nepahetseng se thahasellisang le se nang le phepo e nepahetseng. (Hlokomela: li-cubes tsa tofu tse hloekileng kapa tse halikiloeng , kapa mefuta ea likhoho e ka ekeletsoa ho etsa sena e le sejo se seholo.) THABELA!
Seo U tla se Hloka
- 1/4 senoelo shallots (khabeloa chopped, kapa pherese onion)
- 5 ho ea ho 6 cloves garlic (minced kapa khabeloa chopped)
- Li-teaspoon tse 6 ho isa ho tse 12 galangal (OR moriana, o tšeloa ka likotoana tse lesesaane)
- 1/2 ho ea pele e 1 e nyenyane ea pepere (e khubelu, e hloekileng, e nang le likotoana, OR 1/4 ho 1/2 dikasipon
- 1 e rantipole rantipole (e lesotsoe)
- Li-mushroom tse 6 ho isa ho tse 8 (shiitake, lisiloeng kapa le letšehali ka halves kapa ka bolulo)
- 1 hlooho ea broccoli (khaola ka florets)
- 1 pepere ea bell (e khubelu, e tšeloe ka ho hlobolisoa)
- Li-zucchini tse 1 (tse tšeloa ka likhoeli tse khoeli kapa likotoana tse teteaneng)
- Kopi e le 'ngoe
- lierekisi tsa lehloa (kapa ho feta)
- 1 basil e nang le letsoho (e ncha, e fanang ka seatla se bulehileng)
- Dipole tse 2
- oli ea kokonate (kapa oli e meng ea meroho)
- Sauce e Matla:
- 1/2 senoelo sa lebese la kokonate
- 3 tablespoons Stock (ntle matla latsoang meroho kapa OR faux chicken stock)
- 2 tablespoons soy sauce *
- Khafu ea 3 1/2 ea lero la lime (e ncha)
- 2 tablespoons sherry (kapa pheha sherry)
- 2 cloves konofolo (minced)
- 1/3 ho 1/2 teaspoon e qhibilihantsoeng ke li-flakes
- 2 di-teaspoon tse tsoekere tse sootho
Kamoo U ka e Etsang
- Kopanya tsohle tsa "Sauce-Fry-Fry", tse hlohlelletsang hantle ho qhaqha tsoekere. Latsoang-lekang moriana, u hopole hore litlhapi tsa pele li lokela ho ba lijoana-letsoai, li lateloa ke monate 'me qetellong li monate oa lebese la kokonate. Fetola melatsoana ena e lumellane le tatso ea hau, eketsa lero la lero la lime haeba le monate haholo kapa le letsoai (note: e tla ba letsoai le tlaase ha le kopantsoe le ho tsuba).
- Hlahla setlolo kapa sekhase se seholo se chesang ka mofuthu-mocheso o phahameng. Fokotsa oli ea 1 tablespoons ea 2 ho ea 2 'me u pota-potile, ebe u eketsa shallot / onion, garlic, ginger le chili. Qetella ka metsotso e 2, ebe u eketsa rantipole le li-mushroom hammoho le 1/4 ea mongobo oa fry. Tšoara ka metsotso e 2 ho isa ho e 3.
- Eketsa meroho e setseng hammoho le mongobo o setseng oa fry, o lekaneng ho noa meroho ka mosese. (Tlhokomeliso: ena ke 'saucy' e tsomang e sa omeletseng - mongobo o reretsoe ho latsoa raese kapa li-noodle tse fanoang ka eona). Ema ho fihlela meroho eohle e phehiloe empa e ntse e le tala e khanyang ka ho hlaphoheloa.
- Tlosa mocheso 'me u etse tlhahiso ea ho qetela-teko. Haeba e se letsoai le lekaneng, eketsa tlhapi e nyane kapa soy sauce. Haeba e le letsoai kapa e monate, eketsa e 'ngoe ea lero la lime. Eketsa tsoekere e eketsehileng kapa silika ha ho le joalo.
- Holimo le basil e ncha. Limela tse sa khaoang le tsona li ka fafatsoa bakeng sa ba li ratang haholo. Sebeletsa ka raese ea Jasmine e nkhang hamonate (hape e ntle ka noodle!). Hape e monate ka My Easy Coconut Rice ea Rua kapa OR Rata e Tatahang ea Thai . Thabela!
* Etsa bonnete ba hore o sebelisa sauce e se nang koro ea koro bakeng sa lijo tse se nang matšoao.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 400 |
| Total Fat | 16 g |
| Fat Satated | 12 g |
| Fat Unsaturated | 1 g |
| Cholesterol | 0 mg |
| Sodium | 1,129 mg |
| Li-carbohydrate | 59 g |
| Fiber Fiber | 14 g |
| Liprotheine | 16 g |