I-Tofu nemifino zenza isidlo se-vegan esiphuthumayo, futhi lokhu okunye okune-tofu okuphefumulelwe e-Asian-fufu-okuphefumula kuyisiphuzo njengoba kukuhle kuwe! Le tofu ishukumisa-gazinga ibiza ama-mushroom ama-shiitake nama-peas e-snow for dinner ephezulu-fiber yemifino yemifino. Ukubhebhethekisa yonke insimu yesikhuni kuyenza kube mnandi ngokuphelele.
Le iresiphi i-vegetarian, vegan, futhi, uma usebenzisa i- gluten-free tamari soy sauce , ayi-gluten-free.
Le tofu ne-veggies bane-sauce eyengeziwe, ngakho-ke ungabakhonza phezu kwelayisi, ama-noodle, noma uzame ngamabele okusanhlamvu njengama-millet noma i- quinoa ye- dinner ngokuphelele yemifino .
Okuzokwenza
- Iphakheji elingu-14 (i-ounce) elilodwa eliyi-tofu eliqinile, eligqinsiwe futhi liqedwe ngam cubes angu-1 intshi
- 2 tsp. i-canola amafutha
- 3/4 amakhilogremu ama-snow, anqunywe
- 1 indebe ebomvu i-bell pepper
- 3/4 amanzi amanzi, ahlukaniswe
- I-1/4 indebe inqunywe anyanisi eluhlaza
- 2 tsp. isinki esisha ehlutshiwe
- 2 i-garlic clove, i-minced
- Izinkomishi ezingu-3 zihlutshiwe ama-mushroom ama-shiitake (cishe ama-ounces angu-8)
- 2 tbsp. ukunciphisa-sodium tamari soy sauce
- 2 tbsp. ibhotela le-peanut eluhlaza
- 1 tsp. cornstarch
- 2 tsp.
- I-Sriracha sauce ( isiphuzo esishisayo se-chile)
- 1/4 tsp. usawoti
Indlela Yokwenza
- Okokuqala, lungisa i-tofu yakho. Njengendlela zokupheka eziningi zemifino tofu, iresiphi ye-tofu izonambitha kangcono uma ucindezela i-tofu kuqala. Lokhu kuvumela i-tofu ukuthi ithole okuningi kwe-flavourings kanye nezikhathi ozifakayo ozifaka kuso. Awuqinisekile ukuthi ungakwenza kanjani lokho? Bheka lesi sinyathelo esilula ngesinyathelo: Indlela yokucindezela i-tofu.
- Ukushisa amafutha esikhwameni esikhulu se-skillet phezu kokushisa okuphakathi. Engeza i-tofu kuya ku-pan; ukupheka amaminithi angu-7 noma kuze kube yilapho ubontshisiwe kancane, ngokuzenzekelayo ukuphenduka ngezikhathi ezithile. Susa kusuka epanini; Gcina ufudumele.
- Engeza ikhekhe leqhwa, i-pepper bell, i-1/4 yamanzi indebe, anyanisi, i-ginger, ne-garlic epanini; gubuza-gazinga 3 imizuzu. Engeza amakhowe; gubuza-gazinga 2 imizuzu.
- Hlanganisa amanzi asele e-1/2 indebe, i-tamari, ibhotela le-peanut, i-cornstarch, i-Sriracha sauce, nosawoti esitsheni esincane; khuthaza kahle. Engeza ingxube ye-tamari ne-tofu ukuze u-pan; pheka iminithi elingu-1 noma kuze kube yilapho igxilile, ivuselela njalo.
Iresiphi ehlonishwayo yi-The Soy Foods Council
Ungase Uthande
- Izindlela zokupheka ezingaphezulu ze-vegan-fry
- Imibono ye-Vegan dinner
- Izidlo ze-vegan ezingenayo gluten
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 313 |
| Inani lamafutha | 13 g |
| I-Fat egcwele | 2 g |
| I-Fat Unsaturated | 5 g |
| I-cholesterol | 0 mg |
| I-sodium | 679 mg |
| Ama-carbohydrate | 35 g |
| I-Fiber Dietary | 7 g |
| Amaphrotheni | 20 g |