Nzira yakakurumidza uye iri nyore yekugadzira tembeh yakabikwa inoshandiswa mumasidwiches yemidziyo , burritos, kana kuti kungofarira zvakajeka nemucheka. Kana iwe wakambove wakabika tofu, unoziva kuti inogona kuva imwe yenzira dzakanakisisa dzinofungidzirwa kuti unakidzwe nenyama inotsiva, uye tempeh haisi yakasiyana. Kungofanana nekuita kubika tofu, yakagadzirwa tempeh inokurumidza uye iri nyore, uye inoda zvishomanana zvigadzirwa zvinoshandiswa uye inogadzira kudya kwep-protein uye yakaderera-mafuta kunopinda kana kunwa izvo zvinenge zvese munhu wose anoda.
Ichi chikafu chinonaka chinokonzera tofu mune zvishoma zvishoma kudonha barbecue sauce. Nemhaka yokuti pane zvishoma zvinonaka zvinowedzera, kunze kwebhengi bhuu, ichi chiyero apo iwe unoda kushandisa yakanaka yebibiu muto (inoreva: verenga mishonga yekunyora uye kana chimwe chezvinhu zvokutanga chakanyorwa ndeyepamusoro fructose corn syrup, chidzorere zvakare pavharafu uye sarudza chimwe chinhu chiri nani!). Kana iwe uchida zvinhu zvishoma zvishoma, unogonawo kuwedzera pane dab yeutsi hwemhepo kune ino rekai, kana iwe uchida kuva nevamwe.
Onawo: Dzimwe tempeh mapeji
Zvamunoda
- 1 pura / 8 ounces tempeh
- 2 tablespoons oiri yemafuta (kana mafuta emiriwo)
- 2 tablespoons soy muto
- 1/2 mukombe bhakke muto
Nzira Yokuita Izvo
Kutanga, simmer tempeh mune rimwe remvura kwemaminitsi 8-10, zvino shandisai mvura pakarepo uye bvumira kuti itonhorere. Iwe unogonawo kushandisa mishonga yemidziyo nokuda kweizvi kana iwe uchida, uye kana iwe ukaitika kuti une zvimwe zviripo.
Kana imwe nguva yakanyatsotsvaira, sarudza tempeh muhafu yehupamhi-akachenjera (sebhagel), ipapo muzvitatu kuti ugadzire vatanhatu kunyange tempeh patties, kana, iwe unogonawo kuatema zvishoma (muzvikamu zvina chete) kana iwe Iva kushandisa tempeh yako kuita sandwiches.
Gadzirai pamwe mafuta emaorivhi uye muto we soy uye mudururire pamusoro pe tempeh mune zvidhinha zviduku. Rega kuti uende kwemvura kwemaminitsi makumi maviri, uye kusvika maawa maviri, uchitendeuka pane dzimwe nguva sezvaunoda kuisa zvakakodzera kuti tofu. Ndinodawo kushandisa bheji-zip-lock panzvimbo yevhu isina kudzika yechito ichi.
Paunenge wagadzirira kubika tofu yako, usati wapisa huni kusvika kune digirii 375.
Tora gango rekubika nemafuta uye uwedzere marinated tempeh pani. Bika muhvini kwemaminitsi gumi, zvino bvisa pani kubva muchoto.
Uchishandisa mbambo, shandisa tempeh nebhayiki muto muzvikamu zviviri, ipapo dzokera ku pani. Dzokera tempeh kuhvini kune imwe 10-15 maminitsi, kana kusvikira musu wave wakabika.
Onawo:
- Vegan dinner pfungwa
- Easy vegan mapoka
- Vegan dessert
| Nutritional Guidelines (pakushanda) | |
|---|---|
| Calories | 237 |
| Total Fat | 13 g |
| Saturated Fat | 3 g |
| Unsaturated Fat | 7 g |
| Cholesterol | 0 mg |
| Sodium | 846 mg |
| Carbohydrates | 19 g |
| Dietary Fiber | 0 g |
| Protein | 12 g |