Raadi qashin yar oo la dubay? Isku day midkan dufan-dufan iyo vegan tofu oo la dubay oo la dubay maraqa miso-ga oo ah dhadhan caafimaad leh, dhadhan leh iyo dhadhan gaar ah. Tofuka la dubay waa mid saxan ama dabacsan, ama, isticmaal tofu oo la dubay si aad u samaysatid khudradda ama vegan sanduuqyada! Isku-dhaji cuntooyinka tofu fudud iyo roodhida tofu la dubay si aad u tijaabisid.
Waxa aad u Baahantahay
- 1 shirkad tufu ah (si fiican loo riixo)
- 1/3 koobi miso
- 3 tbsp oo khal
- 3 sonkor ah oo sonkor ah
- 2 tbsp caano soya
- 1 cp
- 1 dhar qajaar ah (granulated)
- 3 tbsp oo biyo ah
- 2 tbsp soy sos
- 2 tbsp saliid (xayawaan, sisin ama qudaar)
- Ikhtiyaari: dash of basbaaska cayenne
- Ikhtiyaari: abuurka sisinta
Sida loo sameeyo
- Foornada kuleylka ah ee kuleylka ah ama meesha ugu sareysa. Ku dabool warqad qaas ah oo leh waraaqo quraarado ah. Isku dar dhammaan walxaha maaddooyinka marka laga reebo tofu iyo saliida adoo isticmaalaya qalaji ama qasacad. Si tartiib ah ku dar saliid iyo isku walaaq ilaa iyo isku-qabsasho. Ku shub isku dar baaquli ballaaran ama digsi.
- Iska yaree tofu ilaa 1/2 oo dhumuc qaro weyn ah oo gawaarida isku dar ah miso ilaa inta lagu daboolay lakabka khafiifka ah, kaydka qaar ka mid ah isku dhafka.
- Si tartiib ah u dhig qaybo tufu ah oo ku qoran xaashida dufanka daboolan. Broil 8-10 daqiiqo ilaa bunka dahabka ah iyo waxoogaa jilicsan. Ka saar foornada.
- Gogosha gogosha iyo "baste" lakabka kale ee miso isku dhejis ah oo ku dabool leh qaado. Broil 8-10 daqiiqo oo dheeraad ah illaa iyo lafdhabarta. Daadi xaydhada haddii aad rabto oo aad ku raaxaysatid!
Cunto khudrado badan iyo cuntooyinka Vegan Tofu:
Tofu iyo Spinach Lasagna
Cuntooyinka Tofu Chili
Tofu Manicotti Recipe
Macaan iyo dhuxul leh Tofu leh khudaarta
Broccoli iyo Tofu Suugaanta Garlic
Tofu Jopper Joes
Tofu Veggie Burgers
Stir-Fry-Thai-style Tofu iyo Hoisin Sauce
Cuntada Barafka fudud ee Tofu
Tofu Egg Salad Recipe
Nafaqooyinka Tofu ee loo yaqaan 'Tofu Nuggets'
Miso Baked Tofu
Tofu iyo Veggie Enchiladas
Tofu iyo Cashew Chow Mein Recipe
| Tilmaamaha Nafaqada (adeeg kasta) | |
|---|---|
| Calories | 206 |
| Total Fat | 8 g |
| Fatuurad la ruxay | 1 g |
| Fat | 2 g |
| Kolestarool | 0 mg |
| Sodium | 1,339 mg |
| Carbohydrateska | 20 g |
| Fiber diirran | 2 g |
| Protein | 15 g |