Ka tšusumetso ea Maindia le tse tummeng har'a metse ea Mamosleme ka Boroa Thailand, Massaman curry ke sejana sa sebele sa lefatše ka bophara. Phetolelo ena ea meroho le vegan e nolofalitsoe bakeng sa ba phehiloeng ba Amerika, empa e ntse e e-na le phaputso e ikhethang ho tloha ho kopaneng e ikhethileng ea linoko: ginger, turmeric, sinamone le tsoekere e nyenyane haholo-holo ea Chinese ea spice phofo. E, kea tseba hore ho utloahala eka ke ntho e makatsang, empa leka ho bona hore na u sa e rate feela joalokaha ke etsa!
Mekhoa e tloaelehileng ea Thai Massaman e sebelisoa ke likhoho le litapole, ke ka lebaka lena phetolelo ena ea limela e sebelisang seitan , empa haeba u batla ho eketsa li-veggies, leka poone ea lesea kapa lierekisi tse tala. Kapa, ho e-na le seitan, nka moemeli oa nkhono ho ea lebenkeleng. Gardein ke letšoao le le leng le ratoang, mme Beyond Meat e hlophisa e boetse e fumana litlhaloso tse phahameng, empa mofuta leha e le ofe oa limela tsa meroho o li ratang li tla sebetsa hantle, esita le tofu sebakeng sa seitan.
E ngotsoe ka tumello ho The Daily Vegan Planner.
Seo U tla se Hloka
- Oli e 1 ea aspoon
- Kopi e 1 ea Sechaena e hlano-spice phofo
- 1/2 teaspoon ginger e ncha, grated
- 1/2 teaspoon turmeric
- 1/4 teaspoon pepere ea cayenne, kapa ho latsoa
- Likotlolo tse 1 1/2 tsa lebese la kokonate
- Kopi e le 'ngoe
- meroho moro
- 2 litapole, tse khethiloeng
- Likopi tse 1
- seitan , e khethiloeng
- 1 tablespoon lero le phofo
- 2 cloves kaofela
- 1 teaspoon letsoai
- 1/4 teaspoon sinamone
- 2 di-teaspoon tse tsoekere tse sootho
- 1/3 likotlolo tsa likotlolo kapa li-cashews (ho ikhethela)
Kamoo U ka e Etsang
Ka skillet e khōlō kapa setopong sa motsoako, mocheso oa mocheso o hlano, mochine oa ginger, turmeric le cayenne ka oli ka metsotso e le 'ngoe feela, e tsosang kamehla, ho fihlela monko o monate.
Fokotsa mocheso ho ea bohareng ba tlaase 'me u kenyetse lebese le kokonate le meroho, e susumetsang ho kopanya. Eketsa litapole, seitan, cloves le letsoai, sekoahelo, 'me u phehele metsotso e 15-20, e susumetsa ka linako tse ling.
Qolla, eketsa pere ea linate, sinamone, tsoekere le likotlolo kapa li-cashews, le mocheso ka motsotso o mong hape.
Sebeletsa ka raese (kapa lijo-thollo tse phehiloeng tse ling, haeba u khetha).
Haeba o rata Massaman curry ea mefuta e mengata ea limela, qhibiliha 1 tablespoon cornstarch ka 3 tbsp metsi 'me u kenyelle letsoai, u qete metsotso e 2-3 ho fihlela o teteaneng.
E etsa li-servings tse tšeletseng.
Tlhahisoleseding ea phepo ea phepo, ka ho sebeletsa:
Likorolo 305; Letsoai 20 g
Protheine 11 g
391 mg ya sodium
Fibete 1.8 g
Li-carbohydrate 25 g
Sugar 1.6 g, Zinc 1.1 mg, Calcium 56 mg, Iron 2.8 mg
Vithamine D 0 mg, Vithamine B12 0 mg
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 280 |
| Total Fat | 16 g |
| Fat Satated | 13 g |
| Fat Unsaturated | 1 g |
| Cholesterol | 0 mg |
| Sodium | 159 mg |
| Li-carbohydrate | 32 g |
| Fiber Fiber | 5 g |
| Liprotheine | 6 g |