Uchitsvaga muIndian-yakafuridzirwa vegan dish, unogona kuita kumba? Izvi zvinoputika kutifu zvinoputika nemapinashiro recipe inotora zvinodhaka zvezvinomera uye vegan tofu zvinokonzera mapira uye zvinonhuwira iyo. Ichi chikafu, chakafuridzirwa nemafuta eIndia uye chizere nemasipinashi ane utano hwakanaka uye tomate matsva, anokurumidza, nyore, ane utano uye azere.
Zvamunoda
- 1 teaspoon mafuta omuorivhi, mafuta e-canola kana imwe mafuta yakakwirira
- 1 onion, diced
- 3 clove garlic, minced
- 1 chigadziko chakasimbiswa kana kuti chakasimbiswa tofu, chakamanikidzwa uye chakakanganiswa
- 1 teaspoon curry powder
- 1/2 teaspoon turmeric
- 1/2 teaspoon cumin (zvichida)
- munyu uye pepper, kuti toravira
- 2 tomato, diced
- 1 bunch sipinachi itsva
Nzira Yokuita Izvo
- Sautee garlic uye onion muorivhi kana kuti canola mafuta mune skillet yakakura. Rega kubika kwemaminetsi matatu kusvika ku5, kana kusvikira anonisi atanga kutonhora.
- Wedzera i-crumbled tofu uye ipe iyo kukurumidza kukurumidza.
- Wedzerai poda yakasanganiswa, yakamera, kumini uye munyu uye peputi kusvika pamucheka, zvichikurudzira zvakanaka kuti uone kuti zvinonhuwira zvipfeke kuti tofu zvakanaka.
- Ivake kwemaminitsi maviri kusvika pamasere, wobva wawedzera diced tomato, uye tendera kutonhora, kusvongodza kazhinji kune imwe maminitsi matatu kana kudaro, kusvikira kusvikafu inopisa uye zvishoma zvinyanyisa kunze. (Unogona kuwedzera kuwedzera mafuta akawanda kana uchidikanwa panguva yekubika.)
- Wedzera sipinashi, kufukidza pani uye kubika kwemaminitsi 1 kusvika kumaminitsi maviri, kusvikira chinopinashira ichibhururuka, ichikurudzira zvakanaka.
Kungofanana neizvi mapeji?
Kuda izvi zvinodhaka uye vegan tofu recipe? Heano zvimwe zvinhu zvinoshamisa zvaungaita ne tofu:
- Vegetarian tofu inokurudzira-fries
- Mapapiro achishandisa silken tofu
- Iro rondedzero yakakwana ye tofu mapeji
- Chii chinonzi nutritional value ye tofu?
* Cook's Notes:
- High-thermal mafuta ndeavo vane utsi hwepamusoro, iyo inoreva chinangwa apo mafuta anotanga kusvuta uye kuputsa. Apo mafuta anotanga kusvuta, inogona kurasikirwa imwe yehuwandu hwekudya kwayo uye kugamuchira kusvuta. Uyezve, pane humwe uchapupu hwokuti kubika mafuta kune humwe hutsotsi hunogona kusunungura zvinogona kukuvadza radicals pasina. Chibage, soybean, peanut uye sesame mafuta ose ane utsi hwepamusoro hwehusi, uye saka isarudzo dzakanaka dzekutsvaira uye kusveta-kupisa pamusoro pekupisa.
- Inzwa wakasununguka kushandisa sipinashi yakawanda kana zvishoma, zvichienderana nemuromo wako wezvirimwa.
- Zvimwe miriwo, zvakadai se broccoli kana mushroom, inogona kusimbisa ndiro.
Sources:
Achitoff-Gray, N. (2014). Kubika Mafuta 101: Chii Chinonzi Smoke Point uye Nei Chichikosha? Yakadzorerwa November 20, 2016, kubva pawww.seriouseats.com/2014/05/cooking-fats-101-whats-a-smoke-point-and-why-does-it-matter.html
Zeratsky, K. (2016, January 23). Ndeipi ipi yemafuta yandinofanira kushandisa yekubika nekupisa kukuru? Kudzorerwa musi waNovember 20, 2016, kubva pawww.www.mayoclinic.org/healthy-lifestyle/kudya-and-healthy-eating/expert-answers/cooking-oil/faq-20058170
| Nutritional Guidelines (pakushanda) | |
|---|---|
| Calories | 438 |
| Total Fat | 17 g |
| Saturated Fat | 3 g |
| Unsaturated Fat | 5 g |
| Cholesterol | 0 mg |
| Sodium | 291 mg |
| Carbohydrates | 48 g |
| Dietary Fiber | 10 g |
| Protein | 34 g |