Li-Vegetable tsena tsa Tofu tsa Thabo li bonolo ho etsa le monate ka tatso! 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 pontšo ea ho qetela ea basil e ncha le ea chili, 'me u na le sejana sa vegan se nepahetseng se thahasellisang! (Hlokomela: Sejana sena se ka etsoa ka bolokolohi ka gluten feela - e-ba le bonnete ba hore u sebelisa sauce e se nang koro ea koro ho e-na le ho tloaela.
Seo U tla se Hloka
- 1 1/2 ho ea ho 2 dikopi ho tofu (tiile, ka setsoe)
- Marinade:
- 1/2 teaspoon starch ea poone
- 3 tablespoons soy sauce *
- Meroho:
- 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 1 pepere e nyenyane ea pepere (e khubelu, e nang le sliced, OR 1/4 ho 1/2 teaspoon li-flakes)
- 1 e rantipole rantipole (e lesotsoe)
- Li-mushroom tse 5 ho isa ho tse 6 (shiitake, lisiloeng kapa le letšehali ka halves kapa li-quarters)
- 1 hlooho ea broccoli (khaola ka florets)
- 1 pepere ea bell (e khubelu, e tšeloe ka ho hlobolisoa)
- 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:
- 2/3 senoelo sa kokonate lebese
- 3 tablespoons Stock (meroho, monate e monate, OR faux chicken stock)
- 2 tablespoons soy sauce *
- Khafu ea 3 1/2 ea lero la lime (e ncha)
- 1/3 ho 1/2 teaspoon e qhibilihantsoeng li-flakes (e omisitsoeng)
- 2 1/2 teaspoon tsoekere e sootho
Kamoo U ka e Etsang
- Beha sebaka se lekaneng ka sekotlolo mme u tšollele marinade. Tela hantle ho apara le ho beha ka thōko ho ea marinate ha u ntse u lokisetsa lisebelisoa tse ling tsa hau.
- 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).
- Mofuthu o motlakase kapa o moholo oa frying holim'a seaplane-mocheso o phahameng. Kenya oli ea 2 tablespoons 'me u pota-potile, ebe u kenya marinated tofu. E-ba mafolofolo ho fihlela u le mosesaane (metsotso e 2 ho isa ho e 3). Haeba pan e ome, eketsa mongobo o monyenyane oa mouoane, 1 ho ea ho 2 tablespoons ka nako. Tlosa fried tofu ho tloha pan ebe u beha ka thōko.
- Kenya e 'ngoe ea oli ea kontse ebe u eketsa shallot / onion, konofolo, ginger le chili. Qetella ka metsotso e 2, ebe u eketsa rantipole le li-mushroom hammoho le litepisi tse 3 ho isa ho tse 4 tsa mongobo oa fry. Tšoara ka metsotso e 2 ho isa ho e 3.
- Eketsa broccoli le pepere e khubelu hammoho le ho fihlela ho 1/2 ea setulo sa mongobo se setseng, se lekaneng hore ho be le meroho e pholileng ka mongobo. (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 pheha empa e sa ntse e le tala e khanyang ka metsotso e 2 ho isa ho e 3.
- Eketsa tofu ho khutlela ho eona. Eketsa tse ling tsa motsoako oa fry joalokaha o lakatsa.
- 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 ka basil e ncha le ho sebeletsa 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 | 469 |
| Total Fat | 25 g |
| Fat Satated | 15 g |
| Fat Unsaturated | 3 g |
| Cholesterol | 0 mg |
| Sodium | 1,752 mg |
| Li-carbohydrate | 47 g |
| Fiber Fiber | 12 g |
| Liprotheine | 26 g |