Miso e bonolo ea miso ea li-vegetarian le vegan bakeng sa baratuoa ba garlic! Haeba u ntse u batla sefahleho se phethehileng se nang le garlic mango miso ho leka, u se ke ua sheba letho.
Mokhoa ona oa meroho oa limela le vegan o pheha ka metsotso e seng mekae feela. Lehlakoreng le phethahetseng bakeng sa lijo tsa Japane. Haeba o rata konofolo, o ka sebelisa tse ngata tsa tsena ho etsa sopho ea miso ea Japanese mgan .
Mokhoa ona o potlakileng le o bonolo oa Japane oa miso oa sopho e entsoeng ka limela le li-vegan ebile e ka ba gluten ntle le haeba u sebelisa miso ea gluten-free. Miso e tloaelehile ho etsoa ka li-soybe tse fokolang haholo 'me ka hona ha e na mahala, empa lihlahisoa tse ngata tsa li-grocery li na le mefuta e sa tšoaneng matsatsing ana, ho akarelletsa le miso e entsoeng ka lijo-thollo tse kang harese, e seng ea gluten.
Seo U tla se Hloka
- Likopi tse 5 metsi
- 1/4 senoelo sa miso
- 3 cloves konofolo, minced
- 3/4 tsp phofo ea garlic
- 1/2 senoelo se kolobisitsoeng li-mushroom tsa shiitake
- 1 tbsp soy sauce
- 1 tbsp oli ea sesame
- 1 block tofu, mofuta ofe kapa ofe, o tšeloa ka likotoana tse nyane
- 3 li-scallions (li-eiee tse tala), tse teteaneng
Kamoo U ka e Etsang
- Metsi a futhumetseng feela ho omisa ka tlaase, joale fokotsa mocheso e le hore metsi a chese empa ha e le hantle a se ke a lla kapa a pheha eaba o sisinya miso. U batla ho ba hlokolosi hore metsi a se ke a pheha ha o kenya miso, empa ho e-na le hoo e lokela ho ba ka tlas'a ntlha e belang.
- Khothalletsa hore u se ke ua hlola u senya miso 'me u etse bonnete ba hore ha ho na li-clumps, ka lebaka leo, u hlohlelletsa lihlahisoa tse setseng mme u lumelle ho futhumatsa metsotso e seng mekae feela, e le hore u nolofatse konofolo le li-mushroom ka bonolo.
- Khothatsa hantle, 'me u sebeletse.
E etsa lijo tse 6 tsa miso sopho ea meroho le konofolo.
Boitsebiso ba phepo e nepahetseng (ho tloha kalo ea khalori):
Likorolo: 55, Lik'halori tse tsoang Fat: 31
% Ea letsatsi le letsatsi:
Total Fat: 3.4g, 5%
Letlalo le khotsofatsang: 0.6g, 3%
Cholesterol: 0mg, 0%
Sodium: 482mg, 20%
Kakaretso ea lik'habohaedreite: 4.0g, 1%
Fibete ea lijo: 0.9g, 4%
Protheine: 2.7g
Vithamine A 2%, Vithamine C 3%, Calcium 5%, Iron 4%
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 157 |
| Total Fat | 8 g |
| Fat Satated | 1 g |
| Fat Unsaturated | 2 g |
| Cholesterol | 0 mg |
| Sodium | 599 mg |
| Li-carbohydrate | 14 g |
| Fiber Fiber | 2 g |
| Liprotheine | 11 g |