Goobta Tofu waa soodhadh qurux badan oo jajab ah oo la mid ah ukumaha barafoobay. Inkastoo qajabkani uu ugu yeerayo basasha iyo basbaaska cagaaran, isku day in aad ku darto qaar ka mid ah hilibka hilibka jilicsan, ama isku day inaad la socoto qudaarta kala duwan, sida isbinaajka, boqoshaada iyo basasha cagaaran. Suurtagalnimada qulqulka tofu waa mid aan dhammaad lahayn! Isku day kari si tartiib ah tofu oo isweydaarsi leh isbinaajo ama cayayaankani wax lagu turjumo tofu . Ku duub tortilla bur ah si aad u fudud cagaarka quraacda.
Waxa aad u Baahantahay
- 1/2 basal (la jarjaray)
- 1/2 basbaaska cagaaran (la jarjaray)
- 1 block tofu (miiray oo la riixay)
- 2 qaado oo saliid (ama margarine)
- 1 qaado oo budada toon ah
- 1 qaado oo budo ah basbaas
- 1 qaado oo ah suugo soy ah
- Ikhtiyaari: 1/2 qaado shukulaato
- 2 qaado
- khamiirka nafaqada
Sida loo sameeyo
- Marka hore, diyaariso tofu. Sida cuntooyinka ugu badan ee tofu, xawaashka tofu wuu dhadhamin doonaa ugu fiican haddii aad marka hore riixdo tofu . Tani waxay u oggolaaneysaa tofu in ay soo nuugto waxyaalla badan oo dhadhan ah iyo xilliyo aad ku darto. Waa tallaabo dheeraad ah, laakiin waxay qaadaneysaa daqiiqado yar.
- Marka tofu-gaaga si wanaagsan loo riixo, ku dhaji tofu ilaa qiyaastii hal-inch. Kadib, adoo adeegsanaya gacmahaaga ama fargeeto, wax yar u dhig si aad u heshid isweydaarsiga aad jeceshahay in aad tofu isku darsato.
- Marka xigta, kuleylka saliidda ama margarine ku dar foorno waaweyn ama digsi qaboojiye ah oo saliid lagu jarjarey, basbaas, iyo tofu u burburay 3 ilaa 5 daqiiqo, kareyso inta badan.
- Marka xigta, ku dar budada toonta, budada basasha, iyo digirta soya oo hoos u dhig heerkulka ilaa dhexdhexaad. U ogolow inaad tofuadaada ku kariso 5 ilaa 7 daqiiqo oo dheeraad ah, oo aad u walaaqdo kuna sii dar waxoogaa shidaal ah haddii loo baahdo. Ugu dambeyntii, ku dar khamiiraha nafaqada leh kuna walaaq si aad isugu darsatid isla markaana u hubso in tofu-taadaadu si fiican u xiran tahay.
- Si aad ugu adeegto karintaada tofu, waxaad cuni kartaa sida ay tahay, u daa salsa ama ku duub shaashad buro leh oo salsa ah oo yar oo salsa ah rooti caleenta ah ama sarreen leh ama farmaajo caano.
| Tilmaamaha Nafaqada (adeeg kasta) | |
|---|---|
| Calories | 326 |
| Total Fat | 21 g |
| Fatuurad la ruxay | 3 g |
| Fat | 5 g |
| Kolestarool | 0 mg |
| Sodium | 587 mg |
| Carbohydrateska | 16 g |
| Fiber diirran | 4 g |
| Protein | 26 g |