Raadinta raashinka tofu fudud? Halkan waa liis dhamaystiran ee cuntooyinka tofu .
Tofu waa isha, si sahlan oo caafimaad leh si aad u bilowdo maalinta, iyo isku-darka tofu ee ku qoslaya suugada kuleylka ah ee buugan tufu ah ee buugan waa hab fiican oo indhahaaga u furan subaxa. Isku dey in aad ku darto wax khudrado dheeraad ah ama dhir udiyaar ah oo aad ku dhacdo inaad gacanta ku haysato, maadaama ay dhab ahaantii ay adagtahay in lagu khaldamo tofu .
Sida dad badan, waxaan jecelahay inaan kor u qaado sumcadda ugu horeysa ee borotiinka subaxdii si aan aniga iiga tago oo aan i buuxiyo. Iyo, haddii aad tahay khudradda ama vegan, tofu waa hab weyn oo lagu heli karo koritaanka borotiinka.
Ma u baahan tahay sabab kale oo aad u cuntid tofu oo ku qulqulaya suugo kulul subaxdii? Cayenne waxaa la yiraahdaa in la yareeyo dheef-shiid kiimikaad yar, iyo, marka aad raacdo qaamuuskan fudud ee hal mar ama laba jeer, waxaad u malayn doontaa inaad ku sameysid hurdadaada. Hase yeeshee dheeh qaxwaha marka hore, sidaa daraadeed waa inaadan haysanin!
Cuntadani waa khudradda iyo vegan, iyo, haddii aad u baahan tahay si aad u noqoto gluten-free sidoo kale, kaliya isku darso maraqa soy-ga oo ah nooc kale oo aan lahayn gluten-free, sida Brage's Liquid Aminos , Coconut aminos ama tamari.
Hoos u diyaari cuntooyin kale oo khudradeed iyo vegan tofu si aad u hubiso.
Waxa aad u Baahantahay
- 3 tbsp. saliida sayniska ama margarine
- 1/2 huruud ah ama basal cad, la jarjaray
- 3 xabo oo toon ah, qasacadeysan
- 1 tsp. Suugo soya (ama bedel aan lahayn gluten-free haddii loo baahdo)
- 1 12-gaas shirkad ah ama shirkad tofu oo dheeraad ah, oo la miiray oo jarjarey 1 inch inch
- 1/2 basbaas, midab kasta, la jarjaray
- 3/4 koob oo boqosha ah, jarjaran
- 3 basasha cagaaran, la jarjaray
- 2 yaanyo, la jarjarey
- 1/2 tsp. ginger ground
- 1/2 tsp. budada yar yar
- 1/4 tsp. basbaaska caymiska
- Suugo kulul ama suugo lakab ah, dhadhan
- Salt iyo basbaas ay u dhadhamiyaan (milixda badda ama cusbada cusbo iyo basbaas dhulka ku fiican)
Sida loo sameeyo
- Suuxi jaale ama caddaan basal iyo toon ah saliid saytuun ah ama margarine 3-5 daqiiqo, ilaa basasha yar yar yahay.
- Ku dar maaddooyinka kale, marka laga reebo milix iyo basbaas.
- Iskuxirid marar badan, qoraxda ilaa 6-8 daqiiqo, illaa goynta la sameeyo iyo tofu si khafiif ah loo shiilay. Isku dar dhuunta milixda iyo basbaaska, dhadhanka.
- Ku duub tortilla-burka, haddii la doonayo ama ku raaxeysto cad.
Sida sameynta tofu qurxinta quraacda? Halkan waxaa ah cuntooyin kale oo badan oo isku day:
- Cunto fudud oo sahlan oo Tofu ah
- Tofu Ku Xoq Adkeysi Isbiir iyo Mushrooms
- Iskuday Tofu Khudbaddii leh Spinach
- Xitaa in badan oo ka mid ah fikradaha ugu fiican ee tofu
| Tilmaamaha Nafaqada (adeeg kasta) | |
|---|---|
| Calories | 294 |
| Total Fat | 15 g |
| Fatuurad la ruxay | 2 g |
| Fat | 4 g |
| Kolestarool | 0 mg |
| Sodium | 423 mg |
| Carbohydrateska | 29 g |
| Fiber diirran | 5 g |
| Protein | 18 g |