Tofu iyo khudradda waxay sameeyaan cunto caano ah oo aad u fiican, iyo waliba suugaan dheeraad ah oo loo yaqaan 'Asian Asian-inspired tofu-kareemka' waa macaan sida aad u fiican! Tofu walaaq-karihi wuxuu ku baaqaa boqoshaada shiitake iyo digirta barafka casho khudradeed oo caafimaad leh. Isku-buufinta dhammaan suugada looska ayaa ka dhigaysa mid dhadhan fiican.
Cuntadani waa khudradda, vegan, iyo, haddii aad isticmaasho maraqa soy-ga oo aan lahayn gluten-free soya , sidoo kale waa gluten-free sidoo kale.
Tofu iyo canjeeradani waxay leeyihiin maraq dheeri ah, sidaa darteed waxaad u adeegi kartaa bariiska, baastada, ama isku day in aad siisid miraha oo dhan sida masago ama quinoa oo ah casho khudradeed oo dhammaystiran.
Waxa aad u Baahantahay
- 1 (14-wiqiyadood) baako tofu dheeraad ah, oo miiray oo jarjar xabadaha 1-inch
- 2 tsp. canola saliidda
- 3/4 digirta barafka ah, oo la jarjaray
- 1 koob oo sharaab leh basbaaska cas
- 3/4 koob oo biyo ah, kala qaybsan
- 1/4 koob oo basasha cagaaran
- 2 tsp. qasacadeysan oo qasacadaysan
- 2 xabo toon ah, qasacadaysan
- 3 koob oo la jarjaray boqoshaada shiitake (qiyaastii 8 wiqiyadood)
- 2 tbsp. soy soya soodhiyam la yareeyay
- 2 tbsp. subagga looska laga sameeyey
- 1 tsp. galleyda
- 2 tsp.
- Suugo Sriracha ( maraqa kulul ee kulul)
- 1/4 tsp. cusbo
Sida loo sameeyo
- Marka hore, diyaariso tofu. Sida cuntooyinka tofu ugu badan, tufu tofu tani waa dhadhanka ugu fiican haddii aad riixdo tofu marka hore. Tani waxay u oggolaaneysaa tofu in ay soo nuugto waxyaalla badan oo dhadhan ah iyo xilliyo aad ku darto. Ma hubo sida loo sameeyo? Fiiri hannaankan fudud ee tallaabo tallaabo ah: Sida loo riixo tofu.
- Saliidda kuleylka ah ee qotada dheer ee aan caadiga ahayn ee kuleylka dhexdhexaad ah. Ku dar tofu si aad u garaacdo; kariyo 7 daqiiqo ama illaa si khafiif ah loo caleemo, si tartiib ah u noqo marmarka qaarkood. Ka saar digsiga; diirimaad.
- Waxaad ku dartaa digirta barafka, basbaaska qumbaha, 1/4 koob biyo, basasha, sinjiga, iyo toonta si aad u kululaato; walaaq-shiil 3 daqiiqo. Ku dar boqoshaada; walaaq-shiili 2 daqiiqo.
- Isku daa 1/2 koob oo biyo ah, tamari, subagga looska, galley, Sriracha suugo, cusbo ku jirta baaquli yar; si fiican u walaaq. Kudar isku dar dherer ah iyo tofu si aad u diiriso; kariyo 1 daqiiqo ama ilaa intaa ka sii dheer, kareyso si joogto ah.
Qodobka la isku qurxiyo ee Golaha Cuntada ee Soy
Waxaad sidoo kale u eg kartaa
- Cunto karisyo badan oo la kariyey
- Fikradaha cashada ee Vegan
- Cunto-qoyan badan oo gluten-free diiran
| Tilmaamaha Nafaqada (adeeg kasta) | |
|---|---|
| Calories | 313 |
| Total Fat | 13 g |
| Fatuurad la ruxay | 2 g |
| Fat | 5 g |
| Kolestarool | 0 mg |
| Sodium | 679 mg |
| Carbohydrateska | 35 g |
| Fiber diirran | 7 g |
| Protein | 20 g |