Itafu inoputika nesipinashi inonwisa uye inove yakakwana yeproteiniti inokurudzira vhegi dzinoda yai-sembiya kuti itange zuva ravo. Itafu inogumburwa uye inoshandiswa kuti ifananidzwe mazai akaoma-kana akabatanidzwa nemamate, garlic, mushroom, uye sipinashi, iwe ungasatomboziva kuti hausi kudya mazai.
Iwe unogona kushandira chinopisa pamwe neshungu, mabhisikiti, kana zvimwe zvekudya zvekudya zvekudya zvekushambidzira, kana kuzviita muchingwa chiduku chamangwanani kutora pamwe kana kudya pane izvo.
Zvamunoda
- 2 tablespoons mafuta omuorivhi
- 2 tomato (akachekwa)
- 2 clove garlic (minced)
- 3/4 kapu yakatswa mushwa
- 1 bunch (sipirosi 10) sipinachi (yakatswa)
- 1 pound yakasimba kana kuti yakawedzera-firm tofu (yakamanikidzwa uye yakagumburwa)
- 1/2 teaspoon soy sauce
- 1 teaspoon ichangobva kunamirwa juisi
- Munyu uye pepper kuti toravira
Nzira Yokuita Izvo
- Pisai mafuta omuorivhi mucheketi uye mudonze tamatisi, garlic, uye mushwa pamusoro pehupakati hwemaviri kusvika pamaminitsi maviri.
- Deredza kupisa kusvika pakati-pasi uye uwedzere sipinashi, yakagumburwa tofu, soy muto, uye juisi. Dhavhara uye gadzira maminetsi mashanu kusvika ku7, zvichiita kuti uite.
- Fukidza nomunyu uye pepper vasati vashumira.
Mazano uye Kusiyana
Iyi kamukira inogadzira maitiro maviri, saka iri kudya kwakakwana kwevakaroorana.
Iwe unogona kungochera zvikamu zvikamu zvehafu kuti uite kushumira kamwe chete, asi sezvo ichi chinopisa chichifema zvakanaka, iwe unogona kugovera reke yose uye kuchengetedza chikamu chezuva rinotevera.
Kuti upe chikafu chiduku chinonaka, iwe unogona kuwedzera zvishoma zvishoma zve soy sauce. Kana, rega iyo muto we soya zvachose kana iyo isiri kuravira iwe uri kuenda. Iwe unogonawo kushandisa Bragg's Liquid Aminos kana tamari soy sauce kuti uite gluten-isina. Uye, chokwadi, unogona kuparadzanisa miriwo yeaunofarira-iyi recipe ingava inonaka ne blanched asparagus, zucchini, bell tsvina, kana mamwe magira akadai sekare kana chard.
Mamwe Vegan Tofu Scramble Recipes
Tofu iri nyore kuchinja mazai kana uchichinja mutambo kune vegan. Kune nzira dzakawanda dzekugadzirira kufarira tofu kwekudya kwekudya kwekudya kwemanheru kana sechikafu chekudya chakareruka, kusanganisira zvinonhuwira tofu zvinopisa-dzosa kupisa kwekudya kwekudya chamangwanani nechisimba ichi chakazara nemwayo, pepper, anyezi, uye tomato, pamwe nechingwa chinopisa. Curried tofu inopesana nesipinashi inopa chimwe chinhu chakasiyana, achishandisa zvinonhuwira zveIndia zvinokonzeresa pane sipinashi tofu scramble.
| Nutritional Guidelines (pakushanda) | |
|---|---|
| Calories | 527 |
| Total Fat | 29 g |
| Saturated Fat | 4 g |
| Unsaturated Fat | 13 g |
| Cholesterol | 0 mg |
| Sodium | 499 mg |
| Carbohydrates | 43 g |
| Dietary Fiber | 10 g |
| Protein | 36 g |