Raadinta saxanka vegan ee Hindiya oo la isku daray, waad ka sameyn kartaa guriga? Tofu tukuuban oo tufu leh oo la barbardhigi qajaar sharraxan waxay qaadataa cunto miro ah oo khudradeed oo tufu ah oo tufaax ah . Saxan Tani, oo uu ku dhiirigeliyay dhadhanka Hindiya oo ay ka buuxsantay isbiirit cagaaran caafimaad leh iyo yaanyo cusub, waa dhakhso, fudud, caafimaad leh oo buuxa dhadhan.
Waxa aad u Baahantahay
- 1 qaado oo saliid saytuun ah, saliid canola ama saliid kale oo kuleyl ah
- 1 basal, la jarjaray
- 3 xabo oo toon ah, qasacadeysan
- 1 shirkad caag ah ama tofu firfircoon oo dheeraad ah, la riixo oo la burburiyo
- 1 qaado oo budo ah curry
- 1/2 qaado shaah
- 1/2 qaado shimbireed (dooran)
- milix iyo basbaas, dhadhamin
- 2 yaanyo, la jarjaray
- 1 farabadan isbinaajka cusub
Sida loo sameeyo
- Iska ilaali toonta iyo basasha saliidda ama saliida canola ee farsamooyin waaweyn. U ogolow inaad karsatid 3 ilaa 5 daqiiqo, ama ilaa basasha ay bilaabaan in ay jilicsanaadaan.
- Ku dar tufu burbursan oo sii walaaq si dhaqso leh.
- Ku dar budada curry, turmeric, macmacaanka iyo cusbo iyo basbaaska si aad u foorarsato, si fiican u walaaq si aad u hubiso in dhirbaaxada jilicsan si fiican tofu.
- Ku kari 2 ilaa 3 daqiiqadood, ka dibna ku dar yaanyada la kariyey, oo u oggolow in kuleylka, kareyso inta badan 3 daqiiqo ama wax kale, illaa tofu waa kulul iyo wax yar oo dibedda ah. (Waxaa laga yaabaa inaad u baahato inaad ku darto saliid aad u badan haddii loo baahdo inta lagu jiro geedi socodka karinta.)
- Isku dar isbinaajka, dabool digsi kadibna isku kari ilaa 1 ilaa 2 daqiiqo, ilaa iyo inta uu isbinaajigu bararayo, si fiican u walaaq.
Sida iskadiidka?
Dhiirrigelinta buuggan tofuuga ah iyo dhirta miraha ah? Waa kuwan waxyaabo aan caadi aheyn oo aad sameyn kartid tofu:
- Cunto-kariyaal ah oo la kariyey
- Cunnooyinka isticmaalka qafiska
- Liiska buuxa ee cuntooyinka tofu
- Waa maxay qiimaha nafaqada ee tofu?
* Ogeysiisyada Cook:
- Saliidaha kuleylka leh waxay yihiin kuwa leh qiiq sare, taas oo macnaheedu yahay barta saliidda ee sigaarku ay sigaar cabto oo burburto. Marka saliiddu bilaabato qiiqa, waxay lumin kartaa qaar ka mid ah qiimaha nafaqada iyo dhadhanka sigaarka. Waxaa intaa dheer, waxaa jira caddayn muujinaya in saliid lagu kariyo dhibcahooda qiiqa laga yaabo inay sii daayaan xagjirnimo lacag la'aan ah. Corn, soybean, lawska iyo saliida saliidda oo dhan waxay leeyihiin meelo badan oo sigaar cabba, sidaas awgeed waa xulashooyin wanaagsan oo la isku qaboojin karo iyo karootada kuleylka leh.
- Isku day inaad u isticmaasho isugeyn dheeri ah ama ka yar, adoo ku xiran tufaaxaaga khudradda.
- Khudaarta dheeraadka ah, sida brokoli ama boqoshaada, waxay kor u qaadi kartaa saxanka.
Ilaha:
Achitoff-Gray, N. (2014). Diyaarinta Fats 101: Maxay Tahay Cudurka Qiiqa iyo Maxay Tahay Maqan? Dib loo soo celiyo Nofeembar 20, 2016, laga bilaabo http://www.seriouseats.com/2014/05/cooking-fats-101-whats-a-smoke-point-and-why-does-it-matter.html
Zeratsky, K. (2016, Janaayo 23). Saliid noocee ah ayaan u isticmaali karaa karinta kuleylka sare? Dib loo soo dhigo November 20, 2016, laga bilaabo http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-answers/cooking-oil/faq-20058170
| Tilmaamaha Nafaqada (adeeg kasta) | |
|---|---|
| Calories | 438 |
| Total Fat | 17 g |
| Fatuurad la ruxay | 3 g |
| Fat | 5 g |
| Kolestarool | 0 mg |
| Sodium | 291 mg |
| Carbohydrateska | 48 g |
| Fiber diirran | 10 g |
| Protein | 34 g |