Phofu ea tofu e nang le sipinake e na le phepo e nepahetseng 'me e na le protheine ea lijo tsa hoseng e ntlafetseng bakeng sa lihlopha tse batlang sejana se kang lehe ho qala letsatsi la tsona. The tofu e phunyeha ebe e rongoa ho tšoana le mahe a pholileng-ha e kopantsoe le tomate, konofolo, li-mushroom le sipinake, mohlomong ha u hlokomele hore ha u je mahe.
U ka sebeletsa sekhetho hammoho le li-biscuits, li-biscuits kapa lintho tse ling tsa hoseng, kapa u li etse ka seaparo sa hoseng ho nka kapa ho ja ho ea pele.
Seo U tla se Hloka
- 2 tablespoons oli ea mohloaare
- 2 tomate (e entsoeng)
- 2 cloves konofolo (minced)
- 3/4 senoelo se tšetsoeng li-mushroom tse ncha
- 1 sipinake e le 1 (e hlatsoitsoeng)
- Khomare ea 1 ea limilione kapa tofu e eketsehileng e tiileng (e hatelletsoeng hantle le e phunyeletsoeng)
- 1/2 teaspoon soy sauce
- 1 teaspoon e sa tsoa hatisoa lero la lemone
- Letsoai le pepere ho latsoa
Kamoo U ka e Etsang
- Etsa oli ea mohloaare ka skillet ebe u romela litamati, garlic le li-mushroom ka mocheso o mofuthu metsotso e 2 ho isa ho e 3.
- Fokotsa mocheso ho isa bohareng ba boima ebe o eketsa spinach, crumbled tofu, soy sauce le lero la lemone. Koahela 'me u phehele metsotso e 5 ho ea ho e 7, u susumetsa ka linako tse ling.
- Fafatsa ka letsoai le pepere pele u sebeletsa.
Litlhahiso le Phapang
K'hope ena e etsa li-servings tse peli, ka hona ke lijo tsa hoseng tse phethahetseng bakeng sa banyalani ba bang.
U ka khaola likarolo tse peli halofo ho etsa tšebeletso e le 'ngoe, empa ho tloha ha moferefere ona o hlaphoheloa hantle, o ka' na oa batla ho etsa kakaretso eohle le ho boloka karolo bakeng sa letsatsi le hlahlamang.
E le hore u fane ka tatso e ngata, o ka eketsa moriana o mong oa soya. Kapa, tlohela moriana oa soya ka ho feletseng haeba e se tatso eo ue ratang. U ka boela ua sebelisa Bragg's Liquid Aminos kapa sauce ea tamari soy e le hore e se ke ea e-ba le gluten. 'Me, ha e le hantle, o ka fetola meroho bakeng sa bao u o amohelang-ena e monate e tla ba monate le blanched asparagus, zucchini, pelepele kapa meroho e kang khale kapa chard.
Mefuta e mengata ea Tofu ea Scramble Recipes
Tofu ke sebaka se bonolo ho kenella mahe ha o fetola recipe ho vegan. Ho na le litsela tse ngata tsa pōpo ea ho thabela tofu bakeng sa lijo tsa hoseng kapa lijo tse monate tsa lijo tsa motšehare, ho akarelletsa le sefate sa tofu se nang le linokose-tlosa mocheso nakong ea lijo tsa hoseng le moferefere o tletseng li-mushroom, pelepele, eiee, le tomate, hammoho le mongobo o chesang. Ho rojoa tofu e hlaselang ka spinach ho fana ka ntho e fapaneng hanyane, ho sebelisa linoko tsa Maindia bakeng sa sekhetho se ikhethang holim'a sopinach tofu e hlaselang.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 527 |
| Total Fat | 29 g |
| Fat Satated | 4 g |
| Fat Unsaturated | 13 g |
| Cholesterol | 0 mg |
| Sodium | 499 mg |
| Li-carbohydrate | 43 g |
| Fiber Fiber | 10 g |
| Liprotheine | 36 g |