Hlanganisa ama-bok choy nama-mushroom ama-shiitake agqugquzela-okuthosiwe nge-garlic sesame sauce ukuze uthole iresiphi enemifino enemifino enhlobonhlobo ye-vegetable-fry. Uma uthanda bok choy noma ufuna ukuzama iresiphi elula ye-bok choy-fry, lokhu kuyilula ukuzama. Ngiphinde ngithanda ukupheka ne-baby bok choy, encane kune-bok choy egcwele, kodwa inomusa ofanayo futhi ishintshaniswa njalo ne-bok choy ejwayelekile. Kuyinto ithenda encane kakhulu, ngakho idinga isikhathi sokupheka kancane kancane.
Le recipe kanye ne-mushroom imifino ye-vegetable-fry iyimifino kanye ne-vegan. Uma udinga ukuba ube yi-gluten, futhi hlola izithako zomhluzi wakho wemifino (ezinye izinhlobo zingenalo i-gluten futhi ezinye azikho), noma uzenze owakho. Uzodinga futhi ukushintshanisa umsizi we-soy for substitute-free substitute ezifana ne- tamari , i-Nama Shoyu noma ama-aminos e-liquid noma i- coconut aminos . Zonke izithako ezisele, kufaka phakathi amakhowe, i-choy boy, i-ginger namafutha we-sesame ayi-gluten.
Imifino yokugaya imifino yindlela esheshayo futhi elula yokudla yemifino kanye ne-vegan abantu abaningi abayithokozelayo (noma ngaphandle kwe-tofu), ngakho-ke kufanele babe yingxenye yazo zonke izimpendulo zokupheka zemifino. Uma ungenayo imifino emifino emifinini-imfucumfucu lapho ujikeleza njalo, hlola ezinye zalezi zindlela zokupheka zemifino elula , noma upheqa ngale mibono ye-tofu enyakazayo .
Okuzokwenza
- 3-4 i-clove i-garlic egayiwe
- 1 inkomishi shiitake amakhowe, lisikiwe OR 1/2 indebe sliced shiitake amakhowe kanye 1/2 indebe lisikiwe inkinobho amakhowe
- 2 tsp amafutha kanola noma amanye amafutha okushisa
- 1 tbsp soy sauce (noma, sebenzisa i-tamari noma
- I-Nama Shoyu noma enye indawo esikhundleni sokuyigcina i-gluten-free)
- 1 bok choy, oqoshiwe (noma 2-3 baby bok choy uma ukhetha)
- Ama-scalyliyoni ama-5-6 (u-anyanisi aluhlaza), aqotshiwe
- 1/4 indebe yemifino yemifino
- I-tsp 2 ehlanzekile, ihlisiwe noma igayiwe
- 2 i-tsp yamafutha esisame
- 2 tbsp imbewu yesisame (ozikhethela)
Indlela Yokwenza
I-sautee i-garlic kanye nemisongo yamafutha emaminithini amathathu kuya kwangu-5 bese ufaka ku-soy sauce, i-bok choy nama-scallions, bese upheka imizuzu embalwa.
Nciphisa ukushisa kuya phansi ophansi bese ufaka umhluzi wemifino kanye ne-ginger. Hamba ngomunye imizuzu engu-3 ukuya kwemi-5.
Okokugcina, gxuma emafutheni esesame kanye nembewu ye-sesame yokuzikhethela bese ususa ekushiseni.
Khonza i-bok choy yakho kanye nama-mushroom agqugquzela-gazinga phezu kwelayisi, i-quinoa, ama-noodle (kufanele kube khona umsizi omncane) noma ujabulele nje njengendlela elula yemifino yokudla.
Noma, engeza ku-tofu okuthosiwe noma okubhakiwe ukwengeza amaprotheni bese ukwenza isidlo esikhulu.
Bheka futhi: Ingabe i-dish side noma isidlo esikhulu?
Awuqiniseki ukuthi ufuna imfucumfucu yemifino-gazinga isidlo sakusihlwa kulobubusuku? Nazi imiqondo eminingana elula yokudla yemifino yokudla ukuze uzame:
- I-Vegetarian Easy Pasta Dinners
- 8 I-Casseroles yemifino yokuzama ukuzama
- Awunayo isidlo seDinner, Una Brinner!
- Ama-Baket aphuma ku-Simple to Gourmet
- Izitsha Zokudla Vegetarian Ezivela Emhlabeni Wonke
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 105 |
| Inani lamafutha | 7 g |
| I-Fat egcwele | 1 g |
| I-Fat Unsaturated | 3 g |
| I-cholesterol | 0 mg |
| I-sodium | 365 mg |
| Ama-carbohydrate | 9 g |
| I-Fiber Dietary | 3 g |
| Amaphrotheni | 4 g |