Ngamathonya aseNdiya futhi ethandwa phakathi kwemiphakathi yamaSulumane eningizimu yeThailand, i-Massaman curry yisidlo somhlaba wonke ngempela. Le nguqulo yemifino kanye ne-vegan yenziwe lula kubantu abapheka baseMelika, kodwa ikhona ukukhipha okuhlukile kokuhlanganiswa okuyingqayizivele kwezinongo: i-ginger, turmeric, isinamoni kanye noshukela omncane ikakhulukazi i-Chinese-spice powder. Yebo, ngiyazi ukuthi kubonakala kungavamile, kodwa zama bese ubona uma ungayithandi kangako nje!
Izindwangu zendabuko zase-Thai Massaman ziyizinkukhu namazambane, yingakho le nguqulo yemifino isebenzisa i- seitan , kodwa uma ufuna ukwengeza ama-veggies, zama i-corn corn noma i-peas eluhlaza. Noma, esikhundleni seitan, thatha insizakalo yenkukhu esitolo. I-Gardein ingumkhiqizo owodwa owuthandwayo, futhi ama-Beyond Meat amathrekhi abuye abuyekezwe kakhulu, kodwa noma yiluphi uhlobo lwesimiso semifino esithandayo ozoyithanda luzosebenza kahle, ngisho ne-tofu ecacile esikhundleni seitan.
Iphrintiwe ngemvume evela ku-Daily Vegan Planner.
Okuzokwenza
- Amafutha wepuni 1
- Isipuni esingu-1 Chinese Five-spice powder
- 1/2 isipuni isinkwa esisha esishayiwe
- 1/2 isipuni se-turmeric
- 1/4 isipuni se-cayenne pepper, noma ukunambitha
- 1 1/2 izinkomishi ubisi kakhukhunathi
- 1 inkomishi
- umhluzi wemifino
- 2 amazambane, aqoshiwe
- 1 izinkomishi
- seitan , oqoshiwe amancane
- 1 isipuni ibhotela le-peanut
- Ama-clove aphelele
- 1 ithisipuni usawoti
- 1/4 isipuni sinamoni
- 2 amathisipuni ushukela brown
- 1/3 inkomishi yamakhekhe noma ama-cashews (ngokuzithandela)
Indlela Yokwenza
Esikhathini esikhulu se-skillet noma se-stockpot, ukushisa ama-spice ama-spice, i-ginger, i-turmeric ne-cayenne ngamafutha ngomzuzu owodwa nje, ivuselela njalo, kuze kube yiphunga elimnandi.
Ncishisa ukushisa kuze kube sezingeni eliphansi bese wengeza ubisi lwekakhukhunathi nomhluzi wemifino, uvuselele ukuhlanganisa. Engeza amazambane, i-seitan, i-clove nosawoti, ikhava, bese upheka imizuzu engu-15-20, uvuselela ngezikhathi ezithile.
Vula, engeza ibhotela le-peanut, isinamoni, ushukela nama-karan noma ama-cashews, nokushisa ngomzuzu owodwa.
Khonza phezu kwelayisi (noma enye okusanhlamvu okuphekiwe, uma ukhetha).
Uma ukhetha i-Massaman curry yemifino eminyene, qhafaza isipuni se-1 sikasipuni emanzini amathathu ku-tbsp amanzi bese ufaka ukuze u-curry, ubeke imizuzu emibili, kuze kube yilapho ukhululekile.
Yenza ama-servings ayisithupha.
Ukwaziswa okunempilo, ngokukhonza:
Ama-calories 305; Amafutha 20 g
Amaprotheni 11 g
I-391 mg ye-sodium
I-fibre 1.8 g
I-Carbohydrate 25 g
I-Sugar 1.6 g, i-Zinc 1.1 mg, iCalcium 56 mg, i-Iron 2.8 mg
I-Vitamin D 0 mg, i-Vitamin B12 0 mg
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 280 |
| Inani lamafutha | 16 g |
| I-Fat egcwele | 13 g |
| I-Fat Unsaturated | 1 g |
| I-cholesterol | 0 mg |
| I-sodium | 159 mg |
| Ama-carbohydrate | 32 g |
| I-Fiber Dietary | 5 g |
| Amaphrotheni | 6 g |