Tofu le meroho li etsa hore lijo tsa mantsiboea li be le bophelo bo botle haholo, 'me sena se eketsehileng sa Asian-inspired tofu se tsosolosa-se nang le monate se monate feela joalokaha ho le molemo ho uena! Lefu la tofu le ts'oanela ho sebelisa li-mushroom tsa shiitake le likhase tsa lehloa bakeng sa lijo tsa meroho tse phahameng tse fanang ka lijo tse ngata. Ho tsubella tsohle ka mongobo oa peanut ho etsa hore e be e monate ka ho feletseng.
K'hope ena ke ea limela, ea vegan, 'me, haeba u sebelisa mongobo oa soy sa tamari oa gluten, ha e na le gluten hape.
Tofu le li-veggies li na le moriana o eketsehileng, e le hore u ka li sebeletsa ka raese, li-noodle, kapa u li leke ka lijo-thollo tse kang moriana kapa quinoa bakeng sa lijo tsa mantsiboea ka ho feletseng.
Seo U tla se Hloka
- 1 (se-14-ounce) sephutheloana sa tofu e sa tsitsitseng, e tšolotsoeng le ho khaola lik'hilograma tse 1-cm
- 2 tsp. oli ea canola
- 3/4 lik'hilograma tsa lihloa tsa lehloa, li qhibililoe
- 1 kopi e khubelu ea bell pepere
- 3/4 senoelo sa metsi, se arotsoe
- 1/4 senoelo se tšetsoe li-eiee tse tala
- 2 tsp. ho koahetsoeng ka moriana o mocha o ts'oatsitsoeng
- 2 garlic cloves, minced
- Likopi tse 3 tse tšetsoeng li-mushroom tsa shiitake (hoo e ka bang li-ounise tse 8)
- 2 tbsp. e fokolang-sodium tamari soy sauce
- 2 tbsp. e monate oa peanut
- 1 tsp. cornstarch
- 2 tsp.
- Sriracha sauce (hot chile sauce)
- 1/4 tsp. letsoai
Kamoo U ka e Etsang
- Pele, lokisetsa tofu ea hau. Joaloka lipepe tse ngata tsa vegetable tofu, recipe ena ea tofu e tla latsoa hantle ha u hatella 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: Joang ho hatella tofu.
- Oli e futhumetseng ka skillet e khōlō ea ho itokolla ka ntle ho mocheso o phahameng. Kenya tofu ho pan; pheha metsotso e supileng kapa ho fihlela ho soeufala, ka linako tse ling ho etela ka bonolo. Tlosa ho pan; lula u futhumetse.
- Kenya pea ea lehloa, pepere ea bell, 1/4 senoelo sa metsi, eiee, ginger, le konofolo ho pan; hlohlelletsa-metsotso e 3. Kenya li-mushroom; hlohlelletsa-metsotso e 2.
- Kopanya metsi a setseng a 1/2 senoelo, tamari, pere ea pereate, cornstarch, sriracha sauce, le letsoai sekotlolo se senyenyane; tsosa hantle. Eketsa motsoako oa tamari le tofu ho pan; pheha metsotso e le 'ngoe kapa ho fihlela e teteaneng, e tsosang kamehla.
Recipe e amohelehang ho The Soy Foods Council
U ka 'na ua U rata
- Li-diresepe tse ling tsa vegan-fry
- Maikutlo a lijo tsa mantsiboea
- Lijo tsa mantsiboea tse ngata tsa gliten
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 313 |
| Total Fat | 13 g |
| Fat Satated | 2 g |
| Fat Unsaturated | 5 g |
| Cholesterol | 0 mg |
| Sodium | 679 mg |
| Li-carbohydrate | 35 g |
| Fiber Fiber | 7 g |
| Liprotheine | 20 g |