N'ịbụ ndị na-akpa India ma na-ewu ewu n'etiti ndị Alakụba na Southern Thailand, Massaman curry bụ nri zuru ụwa ọnụ. A na-eme ka onye anaghị eri anụ na vegan ahụ dị mfe maka ndị osi nri America, ma ka nwere ihe dị iche site na nchịkọta ndị nwere ike iche: ginger, turmeric, cinnamon na otu shuga na karịsịa Chinese ise ntụ. Ee, amaara m na ọ na-ada ụda, ma nye ya nyocha ma hụ ma ọ bụrụ na ị chọghị ya dịka m na-eme!
Ngwakọta omenala Thai Massaman curry ingredients bụ ọkụkọ na poteto, nke mere nke a anaghị eri anụ na-eji seitan , ma ọ bụrụ na ịchọrọ ịgbakwunye agụụ, gbalịa ọka ụmụ ma ọ bụ peas green. Ma ọ bụ, kama onye na-agbanweta ya, weghachite ọkụkọ na ụlọ ahịa. Gardein bụ otu ewu a ma ama, na ibe ndị ọzọ na-enwekwa nlele anya dị elu, ma ụdị anụ anaghị eri anụ ọ bụla ị chọrọ ga-arụ ọrụ dị mma, ọbụna tofu n'ebe dị anya.
Ejiri ya na ikike site na Vegan Planner Daily.
Ihe Ị Ga-achọ
- 1 tablespoon mmanụ
- 1 tablespoon Chinese ise-ose ntụ
- 1/2 teaspoon ginger ọhụrụ, grated
- 1/2 teaspoon turmeric
- 1/4 teaspoon ose cayenne, ma ọ bụ ka o rie
- 1 1/2 iko mmiri ara ehi aki oyibo
- 1 iko
- akwukwo nri
- 2 poteto, chopped
- 1 iko
- seitan , bee obere
- 1 tablespoon ahuekere butter
- 2 dum cloves
- 1 teaspoon nnu
- 1/4 teaspoon pawuda
- 2 teaspoons shuga aja
- 1/3 iko obere ego ma ọ bụ ikpu (nhọrọ)
Otu esi eme ya
N'elu akwa ma ọ bụ na-adọkpụ, gbanye okpukpu ise, ntụ ọka, turmeric na cayenne n'ime mmanụ maka nanị otu nkeji, na-echegharị mgbe niile, ruo mgbe o siri ike.
Belata okpomọkụ ka ọ dị ala ma gbakwunye mmiri oyibo na akwukwo nri, na-akpali iche. Tinye poteto, seitan, cloves na nnu, na-ekpuchi, ma na-esi nri nkeji minit 15-20, na-akpalite mgbe ụfọdụ.
Wepu, tinye bred peanut, pawuda, shuga na obereekere ma ọ bụ ikpo ọkụ, na ikpo ọkụ ruo otu minit.
Na-eje ozi n'elu osikapa (ma ọ bụ ọka ọ bụla ọzọ esi nri , ma ọ bụrụ na ịchọrọ).
Ọ bụrụ na ịchọrọ onye anaghị eri anụ Massaman curry, gbanye 1 tablespoon cornstarch na mmiri 3 tbsp ma gbakwunye na curry, simmering maka nkeji 2-3, ruo mgbe oké.
Na-eme isii servings.
Ozi ntanetị, site n'ije ozi:
Calories 305; Abụba 20 g
Protein 11 g
Sodium 391 mg
Fiber 1.8 g
Carbohydrate 25 g
Sugar 1.6 g, Zinc 1.1 mg, Calcium 56 mg, Ígwè 2.8 mg
Vitamin D 0 mg, Vitamin B12 0 mg
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 280 |
| Ọnụba abụba | 16 g |
| Abụba buru ibu | 13 g |
| Abụba na-enweghị ntụpọ | 1 g |
| Cholesterol | 0 mg |
| Sodium | 159 mg |
| Carbohydrates | 32 g |
| Fri nri | 5 g |
| Protein | 6 g |