Tofu e ka ba e phofshoana ka oli e seng kae feela (ka mor'a hore e tšolloe le ho hatelloa haholo ). E hantle e halikiloe ka boeona, empa letsoai le lenyenyane, konofolo le tomoso e nang le phepo e tla e fetola ka ho feletseng. Tlhahiso e le 'ngoe e bonolo ea ho etsa e ntle le e crispy fried tofu eo u tla batla ho e tšoaea le ho e sebelisa hangata.
Tofu e halikiloeng ke e kholo kapa e kenngoe hoo e ka bang mofuta ofe kapa ofe oa mongobo: sejoe sa monate sa leqhoa, sefate sa li-vegan se apara , masaltare a linotši, mongobo oa Chinese oa hoisin kapa leqeba la lepheo. U ka boela ua sebelisa tofu e halikiloeng ka mokelikeli leha e le ofe oa meroho , ka raese e halikiloeng, kapa ka lijo tse hlahisang meroho kapa lijo tsa moriana, kapa hoo e batlang e le ntho leha e le efe. Ke rata ho eketsa tofu e halikiloeng ho sopho ea meroho le salate bakeng sa liprotheine tse eketsehileng le sebopeho se nyenyane.
Sebaka sena se entsoeng ke Sechaena se bululetsoeng ka fate tofu ke limela tsa meroho le vegan . Sebelisa phofo ea mahala ea gluten sebakeng sena haeba u hloka tofu ea hao e halikiloeng hore u se ke ua ba le gluten hape.
Ho batla lipepepe tse ling tse bonolo ho tofu? Mona ke lenane le feletseng la lipepe tsa tofu .
Seo U tla se Hloka
- 1 block firm kapa e eketsehileng tofu
- 3 tbsp.
- tomoso ea phepo e nepahetseng
- 2 tbsp. phofo
- 2 tsp. phofo ea garlic
- 1/2 tsp. letsoai
- 1/2 tsp. pepere
- 2 tbsp. oli ea mohloaare
Kamoo U ka e Etsang
- Tšoaea ho tofu pele. Sena se nolofalletsa tofu hore e amohele litlolo tse ngata tseo u li eketsang ho tsona. Ha u tsebe hantle hore na u ka etsa seo joang? Sheba tataiso ena e bonolo ka mohato oa hore na u ka hatella tofu joang.
- Hlakola tofu ho lik'hilograma tse peli tsa lisenthimithara.
- Ka sekotlolo se senyenyane, kopanya tofu le lihlahisoa tse setseng, ntle le oli, 'me u akhelle ka bonolo ho apara tofu hantle. Kapa, beha mefuta eohle ea sesebelisoa sa zip-lock kapa sekoahelo se koahetsoeng 'me u sisinyehe hantle.
- Ka skillet e kholo, futhumatsa oli holim'a mocheso o mofuthu 'me u kenye ho tofu. Pheha metsotso e 4 ho isa ho e 6, u fetohe ka linako tse ling, ho fihlela e le e putsoa ka khauta 'me e le bonolo haholo crispy.
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 | 278 |
| Total Fat | 17 g |
| Fat Satated | 3 g |
| Fat Unsaturated | 8 g |
| Cholesterol | 0 mg |
| Sodium | 655 mg |
| Li-carbohydrate | 21 g |
| Fiber Fiber | 3 g |
| Liprotheine | 14 g |