Ha ho kamehla ho etsang "moferefere o bonolo" ho bonolo haholo haeba o sitoa ho fumana mongobo o tsitsitseng oa ho latsoa hantle. Empa ka mokhoa ona o sa fokoleng oa meroho e entsoeng ka thabo ea Thai, mokhoa ona ke seeta-hangata hobane moriri o thehoa pele o qala ho jala meroho, ho u lumella ho fetola litlolo ka tsela eo ue ratang. Sena se ka etsoa meroho / limela ka ho tlosa moriana oa soy bakeng sa sauce ea tlhapi.
Hona ke "saucy" e tsosang takatso eo ho seng mohla e omeletseng 'me e ts'oareloa ka lebaka la raese kapa li-noodle. Ikutloe u lokolohile ho leka ho khetha meroho, u sebelisa eng kapa efe e ncha le e fumanehang moo u lulang teng.
E kholo joaloka sejana se lehlakoreng, o ka e fetola tsela e kholo ka ho eketsa tofu , gluten ea koro, li-cashews, li-shrimp tse phehiloeng kapa lilae tsa khōho e le mohloli oa protheine.
Molemo ka ho fetisisa ho nka metsotso e 20 ho tloha qalong ho fihlela qetellong-o loketse ho bokella lelapa ho pota tafole bakeng sa lijo tsa mantsiboea. Lintho li tla tsamaea ka potlako haeba boholo ba li-slicing, dicing, le chopping li etsoa bosiung ba pele.
Seo U tla se Hloka
- 2 tablespoons oli ea limela
- 1/4 senoelo shallots (khabeloa chopped, kapa pherese onion)
- 5 ho ea ho 6 cloves garlic (minced kapa khabeloa chopped)
- 1 ho ea ho 2 likotoana galangal (thupa-tao kapa moriana o ts'oetsoeng ka likotoana tse nyane tse nyenyane)
- 1/2 ho ea pele ho 1 e nyenyane e khubelu e hlahisitsoeng (e tranelitsoe OR 1/4 ho 1/2 teaspoon li-flakes)
- 1 rantipole e bohareng (e nang le lesela)
- Li-mushroom tse 5 ho isa ho tse 6 (tse leselitsoeng kapa tse setseng ka halves kapa ka bolulo)
- Ho ikhethela: 1 e nyenyane ea cauliflower (khaola ka florets)
- Hlooho e nyenyane e le 1
- broccoli (khaola ka florets)
- 1 pepere e khubelu ea tšepe (e tšeloa ka ho hlobolisa)
- Likotlolo tse 2 ho isa ho tse leshome
- bok choy (kapa tse ling tsa k'habeche ea Sechaena), makhasi a siiloeng a le teng haeba a se a maholo haholo, ho seng joalo a khaoloe ka halofo kapa boraro)
- 1 e nang le letsoho le monate la Thai (le khethiloe)
- Bakeng sa Sauce ea Mahloko
- 2/3 senoelo sa kokonate lebese
- 2po ea tablespoons
- tlhapi ea tlhapi (kapa moriana oa soya haeba limela / limela)
- 1 tablespoon e hloekileng lero la lime
- 1/3 ho 1/2 diaspuni tse omisitsoeng tse omeletseng
- 2 1/2 teaspoon tsoekere e sootho
Kamoo U ka e Etsang
Etsa Sauce ea Mahlahahlaha
- Ka senoelo se seholo kapa sekotlolo se senyenyane, kopanya lebese la kokonate, setho sa tlhapi ea tlhapi, lero la lalaka, li-flakes le tsoekere e sootho, e hlohlelletsang hantle ho qhaqha tsoekere. Ho latsoa lijo-thollo, ho hopola hore litlhahiso tsa pele li lokela ho ba monate-letsoai, tse lateloa ke monate le monate oa kokonate.
- Fetola melatsoana ena e lumellane le tatso ea hau, eketsa lero la lero la lilaka haeba le monate haholo kapa le letsoai (note e tla ba letsoai ha le kopane le meroho).
Hlohlelletsa-Fry the Dish
- 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 eketsa shallots, konofolo, galangal, le chili. Qetella ka metsotso e 1 ho ea ho 2, ebe u eketsa karoti, li-mushroom, k'holiflower e khethollang, le 1/4 ea moriana oa sefate. Tsoela pele ho tsuba-ho chesa metsotso e 2 ho isa ho e 3.
- Eketsa broccoli le pepere e khubelu hammoho le mongobo o lekaneng oa ho hlatsoa meroho (ka metsotso e ka bang 2). Hona ho boleloa hore e be "saucy" e hlohlelletsoang e sa omeletseng e le hore mongobo o ka latsoa raese kapa li-noodle tseo o li sebelisang.
- Qetellong, eketsa bok choy kapa k'habeche ea Sechaena. Eketsa ho hongata ha moribo o motsoako o hloekileng, hoo e batlang e le ho lekana feela ho koahela meroho ka mongobo. Ema ho fihlela bok choy kapa k'habeche e phehiloe empa e ntse e le tala e khanyang ka ho phomola (metsotso e 2 ho ea ho e 3 ho feta).
- Tlosa mocheso le tatso-teko. Haeba e se letsoai le lekaneng, eketsa tlhapi e nyane kapa soy sauce. Haeba le letsoai kapa le monate, eketsa lero le lero la lero la lime. Eketsa tsoekere e eketsehileng kapa silika ha ho le joalo.
- Holimo ka basil e ncha le ho sebeletsa raese ea jasmine ea Thai kapa raese ea Thai ea kokonate .
Tlhokomeliso: Moriana o mong le o mong o setseng o setseng o ka bolokoa ka beke e le 'ngoe ka sekotlolo se koahetsoeng ka sehatsetsing sa hau se tlang.
Tlhahlobo e kholo ea thupelo
Sebelisa sauce ena ho etsa sejo se seholo ka ho eketsa khoho kapa li-shrimp tse phehiloeng, kapa tofu / cashews haeba li-vegetarian / vegan.
Haeba u sebelisa khōhō e tala kapa shrimp e tala, kopanya le litepisi tse tharo tsa mongobo oa fry e le marinade. Kenya likhoho / shrimp tse qhibilihisitsoeng qalong ea ho tsuba-ho chesa hammoho le shallots, garlic, galangal, le chili.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 295 |
| Total Fat | 12 g |
| Fat Satated | 6 g |
| Fat Unsaturated | 4 g |
| Cholesterol | 0 mg |
| Sodium | 741 mg |
| Li-carbohydrate | 44 g |
| Fiber Fiber | 11 g |
| Liprotheine | 11 g |