Iva nekutendeseka uye kunonaka kune chiRatin green curry recipe yezvinomera zvinomera. Inosanganisira zvose zvechokwadi trimmings-lemongrass, mbeu dze coriander , mavara anomera, galangal, kaffir lime mashizha, mukaka wekonati-pasina nyama. Pane kudaro, inoshandisa nyama inotsiva: gorosi gluten kana kuti tofu, tora chaunosarudza.
Iyi recipe is vegan, uye iwe unogonawo kusarudza kuigadzira-isina. Chero nzira ipi yaunenge uchibika nayo, ihwohwo kudya kwakanaka, iwe unowanzokanganwa kuti yakanaka sei.
Zvamunoda
- For the Green Curry Paste:
- 1 stalk
- tsvina yemucheka (yakagadzirwa zvakanaka uye yakadyiwa OR 3 tbsp.
- 1 tablespoon coriander (pasi)
- 2 teaspoon cumin (pasi)
- 2 tablespoons soy sauce (shandisa gorosi-isina zvekudya zvisina kugadzika)
- 1/2 teaspoon shuga
- 1 kusvika ku 3 magirasi (chidimbu, kuvira)
- 1/4 kapu shallot (kana kuti onion yepepuru)
- 3 clove garlic
- 1 kusvika ku 2 masentimita inenge ginger (grated)
- 2
- kaffir lime mashizha (matsva kana mazaya, akaputirwa kuita zviduku zvakapetwa nekasi kana kushandisa 1 tepuni yakachena yame juisi)
- 1 yakasvibira kapu cilantro (yakagadzirwa patsva coriander mashizha uye stems)
- 1 teaspoon munyu
- Basil itsva yakagadzirwa
- For the Stir-Fry:
- 1 inogona kukoncoti mukaka
- 1 cup cup vegetable stock (or faux-chicken stock)
- 2 kaffir lime mashizha (kana nzvimbo 2-3 bay leaves)
- 1 1/2 makapu tofu (medium-firm sliced into cubes, kana imwe protein source eg chickpeas)
- 1 mbatata maduku (cubed)
- 1 duku zucchini (yakatswa)
- Inotakura chando peas
- Kuchengeta: Basil itsva
- 2 kusvika ku3 maspuniji (mafuta)
Nzira Yokuita Izvo
- Itai zvose zve "green curry paste" zvinoshandiswa muzvokudya zvekudya kana blender. Wedzera 1/3 inogona kukonokonta mukaka (kana kukwana kuenzanisa zvinoshandiswa) nekuita zvakanaka.
- Svetesa wok kana ganda rakadzika rinopisa pamusoro pepakati-yakanyanya kupisa. Dzadza mafuta uye uwedzere kudonhedzwa. Ita-fry kusvikira kunhuhwirira (anenge maminitsi maviri).
- Wedzera nhumbi pamwe chete neyimu kana bhasi mashizha.
- Apo mucu unosvika pamvura inotonhora, kuderedza kupisa kusvika pakati-pasi kana kusvikira iwe uchinge waita zvakanaka.
- Wedzera mbatata pamwe chete tofu kana gorosi gluten.
- Simmer 7 kusvika 10 maminitsi, kana kuti kusvikira mbatata inonyorera zvakakwana kupfura neforogo.
- Wedzera bell pepper uye zucchini.
- Itirai uye rambai muchibika kwemaminitsi mashanu, kana kuti kusvikira miriwo yakagadzirwa asi zvichengetedze ruvara uye mafomu.
- Deredza kupisa kusvika pasi uye kuwedzera zve 1/4 kapu kune mukaka wekakhuni. Ita kuti usaputsike uye uite tara-muedzo. Kana isiri yenyoro yakakwana, wedzera mimwe soy sauce kana munyu. Kana iine mhedha yakawandisa, wedzera zvinyoro zvitsva kana juisi. Kana iri yakasvibirira, wedzera mukaka wecoconut kusvikira iwe uchisvika kutaridzika kwaunoda.
- Kuti vashumire, kutamira kune ndiro huru yekushandira kana mumwe mudziyo. Nyora zvizere nebasil itsva. Inopindirana neRain jasmine-yakagadzirwa nemupunga kana iri nyore muCoocut mupunga .
Zvimuchengetedzo Zvimwe Zvisiri Zvemavara Curry
Hove yemuhove inowanzoshandiswa kunongedza ruvara rweganda. Kana iwe ukadya hove, kushandisa hove yeuhove panzvimbo ye soy muto inokupa iwe unotarisa maziso emucheka. Kana zvisingaiti, Murawo weThai Golden Mountain ndiyo inofadza vegan inotsigira hove yehove. Nokuda kwemafuta akanaka, edza kushandisa zvakaenzana zvikamu zve soy sauce uye Golden Mountain sauce kuenzana zvikamu zvitatu kusvika ku 3 1/2 pasipo.
Edza Izvi Zvimedu, Zvakare
Iyo miriwo yakarongwa mumutsara haisi yako chete zvasarudzo. Mimwe miriwo inobata basa inosanganisira broccoli, cauliflower, asperagus, sipinashi yakakurwa, mahairi vemavara, eggplant, squash, uye zucchini. Izvi zvinofanira kukupa zvakawanda zvokusarudza kushandisa zvakanaka mumwaka wezvakagadzirwa, zvisinei kuti nguva yegore ndeyei.
Zvisarudzo Zvisingabhadhari
Zviri nyore kuvimbisa kuti ndiro iyi haisanganisi gluten; iwe unotofanira kusarudza zviduku zvishoma nokungwara.
Chivi chikuru pane muto we soy, saka iva nechokwadi chekutarisa chinonzi chegorosi.
Iwe unofanirwawo kuchenjerera pamusoro pematanda. Muzhinji, huwandu hwemiti yemidziyo inenge iine gluten-isina, asi imwe inogona kusanganisira gorosi-yakagadzirwa mbiriso yechipiriso. Faux chicken stock ingave ine gluten pamwe chete. Tarisa kuvhara pane chero mutsva wegorova waunoedza. Zviri nyore zvakare kuita mimwe yemichero yako , iyo ichakupa rugare rwepfungwa nokuti unoziva zviri mariri.
Ramba uchitarira kuti mamwe mazhenje akaomeswa angasanganisira zvinhu zvinenge zvine gluten. Muzviitiko zvakawanda, pachena tofu inofanira kunge isina gluten-isina. Tempeh ndiyo imwe nzira yekutifu, asi unofanirwa kuverenga mavara sezvimwe zvinosanganisira gorosi.
Chickpeas imwe ipuroteni yakachengeteka yezvokudya zvisina guten uye chisarudzo chinoshamisa chedha iyi. Ingoyeuka kuisa chickpeas dzakaoma usiku hwose .
Zvimwe zvinonzi gluten-free uye vegan "nyama" zviripo. Ongorora nzvimbo dzako dzekutengesa kuti uone zviripo. Ndiani anoziva, iwe unogona kungowana puroteni itsva yaunoda.
| Nutritional Guidelines (pakushanda) | |
|---|---|
| Calories | 607 |
| Total Fat | 17 g |
| Saturated Fat | 13 g |
| Unsaturated Fat | 1 g |
| Cholesterol | 0 mg |
| Sodium | 663 mg |
| Carbohydrates | 97 g |
| Dietary Fiber | 22 g |
| Protein | 27 g |