Nehutano hweIndia uye mukurumbira pakati pemagariro echiMuslim muSouth Thailand, Massaman curry ndeyechokwadi pasi rose. Iyi shanduro yemafuta uye vegan inonyorerwa kune vanobika kuAmerica, asi ichiri kukanganisa zvakasiyana kubva kune zvakasiyana-siyana kusanganiswa kwezvinonhuwira: ginger, turmeric, sinamoni uye kane shuga uye kunyanya chiChinese mashanu-spice powder. Hongu, ndinoziva zvinonzwisisika, asi edzai uye muone kana musingaiti sezvandinoita!
Chimiro chekuTraam Massaman chekudya zvinokonzerwa nehuku uye mbatata, ndicho chikonzero shanduro iyi yemidziyo inoshandisa seitan , asi kana iwe uchida kuwedzera maviggies, edza mbeu yegorosi kana mazai egorosi. Kana kuti, pane seitan, tora chikwereti chekuku kubva kuchitoro. Gardein imwe yezita rakakurumbira, uye Beyond Meat zvipfeko zvinotorawo mazano akareba, asi chero rudzi rwemhuka yezvokudya zvinodhaka iwe unofarira huchashanda zvakanaka, kunyange pachena tofu pane nzvimbo ye seitan.
Yakanyorwa zvakare nemvumo kubva kuThe Daily Vegan Planner.
Zvamunoda
- 1 kikapu mafuta
- 1 tablespoon Chinese Five-spice powder
- 1/2 teaspoon itsva ginger, yakagadzirwa
- 1/2 teaspoon turmeric
- 1/4 teaspoon cayenne pepper, kana kuti kuravira
- 1 1/2 makapu kokonati mukaka
- 1 cup
- minyoro muto
- 2 mbatata, yakagurwa
- 1 makapu
- seitan , akachekwa maduku
- 1 tablespoon peanut butter
- 2 clove yose
- 1 teaspoon munyu
- 1/4 teaspoon sinamoni
- 2 maaspuni tsvuku shuga
- 1/3 mukombe mapeji kana makanda (zvichida)
Nzira Yokuita Izvo
Muchikwata chakakura kana muhomwe, kupisa shanu-spice powder, ginger, turmeric uye cayenne mumafuta kweminiti imwe chete, ichikurudzira nguva dzose, kusvika kunhuhwirira.
Deredza kupisa kusvika pakati-pasi uye wobva wawedzera mukaka wekona kwenyika uye yemuriwo muto, uchikurudzira kubatanidza. Wedzera mbatatisi, seitan, clove uye munyu, kufukidza, uye kubika kwemaminitsi gumi nemashanu, zvichikurudzira dzimwe nguva.
Vhura, uwedze peanut butter, sinamoni, shuga uye mhete kana mhete, nekupisa kune imwe miniti.
Shingairira pamusoro pemupunga (kana imwe imwe yakagadzirwa zviyo , kana uchida).
Kana ukasarudza kuwanda kweMasaman curry yemiti, fukidza 1 kikapu yegorosi mu 3 tbsp mvura uye uwedzere kunamatira, kumira kwemaminitsi 2-3, kusvikira uwandu.
Inoita mavhisi matanhatu.
Nzira yehutano, kuburikidza nekushandira:
Calories 305; Mafuta 20 g
Puroteni 11 g
Sodium 391 mg
Fiber 1.8 g
Carbohydrate 25 g
Sugar 1.6 g, Zinc 1.1 mg, Calcium 56 mg, Iron 2.8 mg
Vitamini D 0 mg, Vitamin B12 0 mg
| Nutritional Guidelines (pakushanda) | |
|---|---|
| Calories | 280 |
| Total Fat | 16 g |
| Saturated Fat | 13 g |
| Unsaturated Fat | 1 g |
| Cholesterol | 0 mg |
| Sodium | 159 mg |
| Carbohydrates | 32 g |
| Dietary Fiber | 5 g |
| Protein | 6 g |