Ha u batla sejana sa vegan se bululetsoeng ke Indian, u ka se etsa lapeng? Ho hlajoa ke tofu e lekaneng le phepo ea sipinake ho nka mokelikeli oa meroho oa meroho le vegan tofu scramble le linoko. Sejo sena, se bululetsoeng ke litlolo tsa India le tse tletseng spinach e tala e ntle le tomate e ncha, e potlakile, e bonolo, e phetse hantle 'me e tletse tatso.
Seo U tla se Hloka
- 1 teaspoon oli ea mohloaare, oli ea canola kapa oli e 'ngoe e phahameng ea mocheso
- Anyezi e le 'ngoe, e qhibililoe
- 3 cloves konofolo, minced
- Setsi sa 1 sa tiiso kapa tofu e eketsehileng e tiileng, e hatelitsoeng le e phunyeletsoeng
- 1 phofo ea teaspoon curry
- 1/2 teaspoon turmeric
- 1/2 teaspoon khoma (ho ikhethela)
- letsoai le pepere, ho latsoa
- 2, tomate, ho hlajoa
- 1 senya sipinake e ncha
Kamoo U ka e Etsang
- Sautee konofolo le onion mohloaare kapa oli ea canola ka skillet e khōlō. Lumella ho pheha metsotso e 3 ho ea ho e 5, kapa ho fihlela eiee e qala ho ba bonolo.
- Eketsa tofu e phunyeletsoeng mme ue fe moferefere o potlakileng.
- Eketsa phofo ea curry, turmeric, komini le letsoai le pepere ho ea skillet, e hlohlelletsa hantle ho netefatsa hore linoko li apara tofu hantle.
- Pheha metsotso e 2 ho isa ho e 3, ebe u kenya litamati, u lumelle ho futhumala, ho hlohlelletsa hangata metsotso e 3 kapa ho feta, ho fihlela tofu e chesa le hanyenyane ka ntle. (U ka 'na ua hloka ho eketsa oli e eketsehileng ha ho hlokahala nakong ea ho pheha.)
- Eketsa sipinake, koahela pan 'me u phehele metsotso e 1 ho ea ho e 2, ho fihlela spinach e senyeha, e hlohlelletsa hantle.
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?
* Cook's Notes:
- Mafura a phahameng a chesang ke a nang le ntlha e phahameng ea mosi, e bolelang ntlha eo oli e qala ho tsuba le ho senya. Ha oli e qala ho tsuba, e ka lahleheloa ke boleng ba eona ba phepo e nepahetseng le tatso ea ho tsuba. Ho feta moo, ho na le bopaki bo bong ba hore ho pheha oli ho lintlha tsa bona tsa mosi ho ka lokolla radicals e ka bang kotsi. Semela, soya, peanut le sesame oli kaofela li na le lintlha tse phahameng tsa mosi, 'me ka hona li khethollo tse ntle tsa ho tsuba le ho tsuba ka mocheso o phahameng.
- Ikutloe u lokolohile ho sebelisa spinach e ngata ho feta, ho itšetlehile ka mahalapa a hao bakeng sa meroho.
- Meroho e meng, e kang broccoli kapa li-mushroom, e ka ntlafatsa sejana.
Lisebelisoa:
Achitoff-Gray, N. (2014). Ho pheha Mafura 101: Ke ntlha efe ea mosi ebile ke hobane'ng ha e le habohlokoa? E khutlisitsoe ka la 20 November, 2016, ho tloha ho http://www.seriouseats.com/2014/05/cooking-fats-101-whats-a-smoke-point-and-why-does-it-matter.html
Zeratsky, K. (2016, la 23 January). Ke lokela ho sebelisa oli ea mofuta ofe ho pheha ka mocheso o phahameng? E khutlisitsoe ka la 20 November, 2016, ho tloha ho http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-answers/cooking-oil/faq-20058170
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 438 |
| Total Fat | 17 g |
| Fat Satated | 3 g |
| Fat Unsaturated | 5 g |
| Cholesterol | 0 mg |
| Sodium | 291 mg |
| Li-carbohydrate | 48 g |
| Fiber Fiber | 10 g |
| Liprotheine | 34 g |