Naheng ea Thailand, lebese le lebese la kokonate li atisa ho kopanngoa ho etsa likarolo tse sa tšoaneng tse ntle le tse monate. Ketsahalong ena, bana ba babeli ba bokana ka mokhoa o motle ka sopho e senyehileng haholo e latsoang e monate joaloka eo u ka 'nang ua e leka sebakeng sa hau sa lijo sa Thailand. Mefuta e fapaneng ea liprotheine e ka sebelisoa ka sopho ena, ho akarelletsa tofu, deep-fried tofu, shrimp, kapa chickpeas (bakeng sa risepe ea limela tsa vegan / vegan, bona lihlopha tse ka tlase). E etsa lijo tse phethahetseng ka bosiu bo batang, empa hape le ho babatseha ho sebeletsa e le mokhabiso bakeng sa mokete oa lijo tsa motšehare. Thabela!
Seo U tla se Hloka
- Likotlolo tse 6 tsa khoho
- 1/3 ho 1/2 e ka
- lebese le teteaneng la kokonate
- 4 Tbsp. ho nkoa
- li-lemongrass tse hloekileng kapa bohobe bo lokiselitsoeng
- 3 kaffir lime makhasi, a setseng ka ho feletseng, kapa mo nkela sebaka 1 tsp. lime zest
- Likotlolo tse 3 mokopu kapa squash, e qhibililoe 'me e khaoletsoe ka li-chunks
- Likotlolo tse peli tsa monate kapa litapole tse monate, li qhibililoe ebe li kenngoa ka har'a li-chunks
- Likopi tse peli tse bonolo ho tofu, tse tšeloa ka likotoana kapa li-chickpeas kapa li-shrimp tse phehiloeng
- 1 shallot, minced, kapa 1/4 senoelo se koahetsoeng ka onion e pherese
- 3 cloves konofolo, minced
- 1 sekhahla sa maoto a motsoako oa galangal kapa ginger, se silatsoe kapa se tšetsoe ka makhethe
- 1 e ncha e khubelu, e tranelate, OR 1/4 ho 1/2 tsp. omisitsoeng e silafalitsoeng lero, OR 1-2 tsp.
- chili sauce
- 1/2 tsp. turmeric
- 3/4 tsp. fatše coriander
- 1 tsp. khoma ea fatše
- 2-3 Tbsp. tlhapi ea tlhapi, ho latsoa
- 1/2 ho 1 tsp.
- phala ea shrimp , OR 1 Tbsp e eketsehileng. tlhapi ea tlhapi
- 1 tsp. tsoekere e sootho
- 2 Tbsp. lero le lero le pholileng
- 1 o seatla se bulehileng sa spinake, o hlatsoitsoe
- 1/2 senoelo sa basil (fresh)
Kamoo U ka e Etsang
- Beha setoana ka pitsa ka mocheso o phahameng. Eketsa lemongrass e lokiselitsoeng (hammoho le stalk e setseng haeba u sebelisa lemongrass e ncha), makhasi a kaffir, shallot, garlic, galangal kapa ginger, le chili. Tlisa ho pheha.
- Kenya mokopu (kapa squash) le yam. Fokotsa mocheso hanyenyane mme o phehe ka bonolo metsotso e 6-7.
- Ha sopho e ntse e pheha, eketsa linoko / litlolo, tse hlohlelletsang e mong le e mong ho e eketsa: turmeric, coriander fatše le komine, tlhapi ea tlhapi, samente ea shrimp, tsoekere e sootho le lero la lime. Tlhahiso: U se ke ua lekeha ho tlosa moriana oa tlhapi le ho pata-shrimp - li fofonela hampe, empa li etse sopho e monate!
- Ha mokopu le yam li le bonolo ho ja, fokotsa mocheso ho tlase. Hona joale hlohlelletsa lebese la kokonate (qala ka 1/3 kankere 'me u nyolohele ho 1/2 ho ka itšetlehile ka hore na u batla ho le monate hakae).
- Khothalletsa hantle le ho latsoa-e le sopho ea sopho ea letsoai le linoko, ho eketsa sauce e ngata ea tlhapi haeba e sa letsoai kapa e monate ka ho lekaneng (sena se tla itšetleha ka 'letsoai' la setho sa hau). Eketsa lero la lero la lime haeba le letsoai kapa le monate haholo. Haeba e le bolila haholo bakeng sa seo u se ratang, eketsa tsoekere e seng kae; Hape u fetole boemo ba linoko ka ho phaella haholo. Haeba le tsona li monate, eketsa lebese la kokonate.
- Nakoana pele u sebeletsa, eketsa tofu e bonolo le sipinake 'me ka bonolo u e tsokele ka sopho (sipinake e tla batla hang-hang). Ho kena ka likotlolo le holimo ka basil le fresh coriander. Hlokomela hore sopho ena e atisa ho sebelisoa ka raese ka lehlakore, empa e ka boela ea etsoa ka li-noodle. Thabela!
Tlhahiso: Bakeng sa sopho e entsoeng ka mokhoa o motle, joaloka e mong oa bahlahlobi ba recipe ena e tlhahisoeng, beha sopho e phethiloeng ka blender le blitz pele e sebeletsa. Sena se etsa sopho e monate haholo.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 616 |
| Total Fat | 13 g |
| Fat Satated | 7 g |
| Fat Unsaturated | 3 g |
| Cholesterol | 33 mg |
| Sodium | 2,599 mg |
| Li-carbohydrate | 103 g |
| Fiber Fiber | 17 g |
| Liprotheine | 33 g |