Ogsoonow: Wadarta wakhtiga wax lagu karsado waxaa ka mid ah wakhti qallalan oo qallajinaya tofu.
Waxa aad u Baahantahay
- 14-16 wiqiyadood ama shirkad tofu oo dheeraad ah (lebistay ugu yaraan 15 daqiiqo, gooyo saddex xagalo, maraq, ama xabo, qiyaastii 1/2 inji)
- 1 karootada waaweyn (diiray iyo
- gooyaa on weerarka ah ama
- jarjar jarjar )
- 1/2 basal (diiray oo jarjaran)
- 1/2
- maraq gawaarida cas (jarjar gooyo)
- 1/2 basbaaska cagaaran (jarjar galka)
- 1 qaado oo toon ah (qasacad)
- 1/2 shaambe cabir ah (duqaysan)
- Suunka iyo Suugaanta:
- 3/4 koob casiir macaan
- 4 qaado
- bariis bariis (oo loo yaqaanno bariis cad)
- 3 1/2 qaado sonkorta bunni
- 1 qaado oo rooti ah (isku qasan 4 qaado oo biyo ah)
- 2 qaado oo saliida lowska (ama saliidda cuntada sida kaneecada, oo lagu dubo kariyo
- 1 koob oo maro canjeelo ah
Sida loo sameeyo
1. Inkastoo tofu daadinayo, diyaariso khudradda (karootada, basbaaska, iyo basbaaska) iyo aromatics (sinjiga iyo toonta). Ka dib jarida, karootada la jarjaray waa in la kariyaa biyo karkaraya illaa 4 daqiiqo, illaa qandaraas foosto ah, ka dibna si deg deg ah ayay u gashey qubeyska biyaha qabow. Si fiican u daadi oo u qalaji tuwaal waraaq ah. Dhammaan waxyaalaha maaddada ku jirta saxan iyo meel u dhow kariyaha.
2. Sidoo kale halka tofu dillaacayo, diyaariso suugo macaan iyo dhadhan.
Isku dar maaddooyinka dabiiciga ah (cabitaanka casiirka, khudradda bariiska, sonkorta bunni iyo galley / isku dar biyo), ku jirta baaquli, isku walaaqaya dilaacda dhagaxa / biyaha. Waxaad dhigtaa shooladda.
3. Qalaji qallaji tofu la miiray oo la jarjaray.
4. Heer 2 qaado oo saliid ah oo leh saliid hore u kulul, saliid rogaya si ay u daboolato dhinacyada. Marka saliidku kulul yahay, ku dar jeexjeex iyo toon. Walaaq ilaa dhowr ilbiriqsi ilaa aromatic, ka dibna ku dar basasha. Si tartiib ah u tartiib, ka dibna ku dar dabacasaha iyo basbaaska cagaarka. Walaaq-shiili daqiiqad iyo ku dar foornada gaduudka cas. Walaaq-shiil waliba daqiiqo kale.
5. Sajir u sii karkarin degdeg ah, ka dibna ku dar shubka, oo kuleylka kuleyliya haddii loo baahdo. Marka subaggu dhumuc weyn yahay, isku walaaq tofu iyo canjeeraha canjeerada. Ku kari ilaa 2 daqiiqado dheeraad ah si aad u kululaato. Ku darso kulul bariis.
Tofu badan oo cunto ah
| Tilmaamaha Nafaqada (adeeg kasta) | |
|---|---|
| Calories | 1811 |
| Total Fat | 107 g |
| Fatuurad la ruxay | 15 g |
| Fat | 28 g |
| Kolestarool | 0 mg |
| Sodium | 167 mg |
| Carbohydrateska | 78 g |
| Fiber diirran | 17 g |
| Protein | 174 g |