Le recipe ye-tofu enemifino kanye nesoso kakhukhunathi ekhilimu iyisidlo esimangalisayo semifino, esigcwele amaprotheni, inempilo kakhulu futhi inokunambitheka.
Bheka zonke izindlela zethu zokupheka ku-comendum lapha. Ungahlola futhi isiteshi sethu se-YouTube ukuze uthole amavidiyo amaningi weresiphi.
Inketho ye-vegan cheese ethandwa kakhulu emhlabeni wonke i-tofu. Le shizi yenziwe ngesoya, inokuqukethwe kwamaprotheni amaningi namafutha amancane kakhulu.
Ngenxa yenani layo eliphezulu lamaprotheni, kuyindlela ethandwa kakhulu esetshenziswa ezinhlotsheni eziningi zokupheka zemifino nemifino. Njengoba ukunambitheka kwe-Tofu kuvame ukuba mnene kakhulu, kungathuthukiswa ngezinongo, ama-marinades namasoso. Bheka le iresiphi ye-Tofu emnandi enemifino kanye ne-coconut sauce.
Ilinganisela ngokwedlulele kuma-macronutrients ane-tofu ne-quinoa njengemithombo yamaprotheni ekhwalithi ephezulu, irayisi ne-quinoa njengemithombo yama-carbohydrate namafutha kakhukhunathi njengemithombo yamafutha amahle. Ngaphezu kwalokho, icebile kuma-micronutrients kanye ne-fiber yokudla ngenxa yemifino.
Le recipe futhi inhle kakhulu ekudleni okugxilwe kukho kwesisindo ngoba inothile nge-fiber yokudla futhi ikhuthaza ukusutha.
Izinga lokudla okunempilo kanye nokunambitha kwale recipe kuzokumangaza!! Ungakhohlwa ukukala iresiphi futhi ushiye amazwana wokuthi ucabangani ngakho!
I-Tofu enemifino kanye ne-coconut sauce
Izithako
- 300 g tofu
- 2 zucchini
- 1 i-red pepper bell
- 1 u-anyanini
- 100 ml ubisi lukakhukhunathi
- 3 tbsp uwoyela kakhukhunathi
- 50 ml I-soy sauce
- 1 tbsp utamatisi unamathisele
- 1 ucezu lwe-ginger entsha noma i-ginger powder
- 3 ama-clove e-garlic
- 1 tbsp ushukela onsundu noma uju
- 1 i-tsp nesinamoni
- 1 i-tsp i-coriander powder
- 1 i-tsp ama-paprika amnandi
- upelepele omnyama ukunambitha
- usawoti ukunambitha
- 200 g ingxube ye-quinoa/irayisi
Imiyalelo
- Hlanza ingxube yequinoa/irayisi ngamanzi abandayo bese uyifaka epanini eliphindwe ka-2 kunomthamo wamanzi noma umhluzi wemifino. Lapho amanzi eqala ukubila, nciphisa ukushisa futhi uvumele ukuthi upheke imizuzu engu-15.
- Sebenzisa i-tofu eqinile, ngaphandle kwalokho khipha uketshezi okweqile ku-tofu ngaphambi kokupheka. Khetha i-tofu ebhemayo ukuze uthole ukunambitheka okungcono okunambitheka kakhulu njengenyama.
- Shisisa amafutha kakhukhunathi ku-skillet bese uthosa i-tofu ekushiseni okuphakathi nendawo cishe imizuzu engu-3-5 noma kuze kube nsundu yegolide. Xuba ugalikhi ogayiwe nesoso yesoya, ithisipuni likashukela noma uju, ithisipuni elilodwa lesitashi, namanzi athile. Engeza ingxube ku-tofu ethosiwe futhi uyivumele i-caramelize.
- Sika imifino bese usebenzisa ipani, uyipheke ngawo wonke amafutha kakhukhunathi cishe imizuzu emi-5 noma uze uthole ukuthungwa okufunayo. Engeza izinongo ekugcineni futhi uzivumele ukuthi zembule ukunambitheka kwazo maduzane.
- Hlanganisa ubisi lukakhukhunathi kanye ne-tomato unama futhi wengeze emifino. Engeza amanzi uma ukufana kushubile kakhulu, noma ubisi lukakhukhunathi olwengeziwe ukuze uthole ukuthungwa kwe-creamier. Ungakwazi ukuxuba izingcezu ze-tofu ku-sauce noma uzisebenzise eceleni nelayisi / i-quinoa nemifino.
- Fafaza ngamakhambi amasha uma etholakala, bonga ukudla okunomsoco okulungisile, phumula, futhi ujabulele!
Ividiyo
amanothi
Bheka zonke izindlela zethu zokupheka lapha.
Ngiyayithanda futhi iseluleko esihle kakhulu sezinhlobo ze-Dosha
Hmmm, ngiyayithanda!
Ich liebe das Rezept. Tofu schmeckt wirklich sehr gut in diese Kombination mit den Gemüsen und mit der leckeren Sosse.