Ufuna isidlo se-vegan esiphefumulelwe amaNdiya, ungenza ekhaya? Ukukhwabanisa kwe-tofu okuphefumulayo nge-recipient recipe kuthatha iresiphi eyisisekelo yemifino kanye ne- vegan tofu scramble nezinongo. Lesi sidlo, esiphefumulelwe ama-flavour aseNdiya futhi sigcwele isipinashi esiluhlaza nesamatamatisi amasha, siyashesha, kulula, inempilo futhi igcwele ukunambitheka.
Okuzokwenza
- 1 ithisipuni yamafutha omnqumo, i-canola amafutha noma elinye ioli eliphakeme
- I-anyanisi e-1, eqoshiwe
- 3 clove garlic, nengulube
- 1 imithi yesitsha noma i-tofu eyengeziwe, icindezelekile futhi ikhonjiswe
- 1 ithisipuni i-curry powder
- 1/2 isipuni se-turmeric
- 1/2 isipuni cumin (ngokuzithandela)
- usawoti kanye nopelepele, ukunambitha
- 2 utamatisi, oqoshiwe
- 1 bunch isipinashi esisha
Indlela Yokwenza
- I-sautee u-garlic no-anyanisi emnqumo noma ngamafutha e-canola esikhwameni esikhulu. Vumela ukupheka imizuzu engu-3 ukuya kwemihlanu, noma kuze kube yilapho u-anyanisi eqala ukuthobeka.
- Engeza i-tofu e-crumbled bese uyinika isisindo esisheshayo.
- Engeza i-curry powder, i-turmeric, i-cumin nosawoti kanye ne-pepper ukuya esikhwameni, uvuselela kahle ukuqinisekisa ukuthi izinongo zigqoke kahle.
- Pheka imizuzu emibili kuya kwezingu-3, bese ufaka utamatisi oqoshiwe, futhi uvumele ukushisa, uvuselele njalo eminye imizuzu engama-3 noma ngaphezulu, kuze kufike ku-tofu kushisa futhi kancane kancane ngaphandle. (Ungase udinge ukungeza amafutha amaningi uma kudingeka ngesikhathi sokupheka.)
- Engeza isipinashi, faka i-pan bese upheka amaminithi angu-1 kuya kwangu-2, kuze kufike isipinashi, uvuselele kahle.
Njengale recipe?
Ukuthanda le iresiphi yemifino ne-vegan tofu? Nazi ezinye izinto ezingamanga ongazenza nge tofu:
- I-Vegetarian tofu-i-fries-fries
- Amaphikishi usebenzisa i-tofu enobuchopho
- Uhlu oluphelele lwezokupheka kwe-tofu
- Iyini inani lokudla okunomsoco we tofu?
* Amanothi ka Cook
- Amafutha okushisa aphezulu yiwo aphethe iphuzu eliphakeme lentuthu, okusho iphuzu lapho amafutha eqala ukubhema futhi aphule. Uma i-oyela iqala ukubhema, ingahle ilahlekelwe yinani lomsoco wayo kanye nokunambitha ukubhema. Ngaphezu kwalokho, kunobunye ubufakazi bokuthi amafutha okupheka kumaphoyinti abo omusi angakhipha ama-radicals angaba yingozi. Ummbila, ama-soybean, i-peanut nama-sesame amafutha wonke anamaphuzu aphezulu okubhema, ngakho-ke yizinqumo ezihle zokufryisa nokugxilisa ukushisa okukhulu.
- Zizwa ukhululekile ukusebenzisa isipinashi esingaphansi noma esingaphansi, kuye ngokuthi inhlanzi yakho yemifino.
- Imifino eyengeziwe, njenge-broccoli noma amakhowe, ingaqinisa isitsha.
Imithombo:
Achitoff-Gray, N. (2014). Amafutha okupheka 101: Iyini iphuzu le-smoke futhi kungani kubalulekile? Ibuyiselwe ngoNovemba 20, 2016, kusuka ku-http: //www.seriouseats.com/2014/05/cooking-fats-101-whats-a-smoke-point-and-why-does-it-matter.html
Zeratsky, K. (2016, Januwari 23). Ngimaphi amafutha okufanele ngiwasebenzise ukupheka ngokushisa okuphezulu? Ibuyiselwe ngoNovemba 20, 2016, kusukela ku-http: //www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-answers/cooking-oil/faq-20058170
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 438 |
| Inani lamafutha | 17 g |
| I-Fat egcwele | 3 g |
| I-Fat Unsaturated | 5 g |
| I-cholesterol | 0 mg |
| I-sodium | 291 mg |
| Ama-carbohydrate | 48 g |
| I-Fiber Dietary | 10 g |
| Amaphrotheni | 34 g |