Broccoli naTofu mu Garlic Sauce Recipe (Vegan, Guten-Free option)

Broccoli uye tofu mu garlic sauce inonzi vegan uye yemidziyo yeChinese-yakafuridzirwa yekunyorera iyo iri nyore kugadzirira. Shandisai iri nyore nyore uye iri nyore yekudya yefu kune rizi kana iwe unofarira zviyo zvose. Iwe haukwanise kuenderera mberi nenzira iyi iri nyore yezvinomera zvezvinomera, iyo inogona kuva yekuisa pfungwa kwekudya kwako kwemanheru kana kushanda pamwe chete nedzimwe ndiro dzeAsia-dzakafuridzirwa.

Kana iwe uchida chikafu ichi kuti chisarurwe, shandisa tamari pane nzvimbo ye soy sauce.

Iwe unogona kuwana zvigadzirwa zvemurairi uyu nyore nyore mumashambagitari akawanda, uye zvichida unenge uine ginger pasi uye cayenne pepper pane spice shelf yako.

Zvamunoda

• 1 onion, diced
• 4 clove garlic, minced
• 3 tablespoons mafuta omuorivhi
• Approx 2 makapu broccoli, akachekwa
• 1 block firm kana zvimwe zvakasimba tofu, yakamanikidzwa
• 1 1/2 teaspoon ginger poda
• 1/4 teaspoon cayenne pepper
• 3 tablespoon cornstarch
• 1/4 mukombe soy sauce
• 1 cup cup

Nzira Yokuita Izvo

1. Chokutanga, gadzirira tofu yako. Kungofanana nevakawanda vegan tofu mapeji, iyi ichavavira zvakanakisisa kana iwe ukanyora kuti tofu kutanga. Haisi chokwadi kuti ungazviita sei? Ona iri nyore nhanho-nhanho motungamiri: Ungaita sei kuti tofu.
2. Dura the tofu mu 1-inch cubes.
3. Gurai broccoli, dicei onion, uye nyungisisa garlic.
4. Muchikwereti chikuru, saute anyanisi uye garlic mumafuta emaorivhi kusvikira anonisi aende akajeka, anenge 3 kusvika ku5 maminitsi.
5. Wedzerai tofu, ginger, cayenne, uye broccoli kune pani uye rambai muchibika kusvikira broccoli yapera, imwe 6 kusvika kumaminitsi 8.

1. Mune imwe yakabikwa ndiro duku, funganisa pamwe chibage, soy sauce, uye mvura, uye wedzera iri musanganiswa kune broccoli uye tofu .
2. Pika kusvikira mucho wanyuka, uye bvisa kubva pakupisa.
3. Shumirai broccoli uye tofu mune garlic sauce pamusoro pemupunga kana zviyo zvose uye unakidzwe.

Iyi kamukira yakaisvonaka yakashanda ichipisa. Iwe unogonawo kufirisa zvakasara kuti udzokezve zuva rinotevera kwemasikati kana kudya kwemanheru.

Nutritional Guidelines (pakushanda)
Calories	318
Total Fat	17 g
Saturated Fat	3 g
Unsaturated Fat	9 g
Cholesterol	0 mg
Sodium	976 mg
Carbohydrates	29 g
Dietary Fiber	4 g
Protein	17 g

(Nyaya yezvokudya pane mapeji edu inotorwa achishandisa dhiyabhorosi yezvigadzirwa uye inofanira kufungidzirwa kuti inofungidzirwa. Mimwe yemigumisiro inogona kuchinja.)