Ngwurugwu Thai Tofu a na-esi nri na-adị mfe ime ma na-amị mkpụrụ! Ihe na-eme ka efere a na-abụ abụ - a jikọtara mmiri ara ehi aki, soy sauce, wayo, na chili. Ntụziaka ahụ dịkwa nnọọ mgbanwe, na-enye gị ohere ịtinye akwụkwọ nri nke aka gị dabere n'ihe ị nwere n'aka, ma ọ bụ ihe dị njikere n'ebe ị bi. Tinye ntinye ikpeazụ nke basil ọhụrụ na chili, ị nwere ezigbo nri na vegan Thai nke dị mma! (Rịba ama: Achịcha a nwere ike ịme ka ọ ghara ịṅụ mmanya na-abaghị uru - dị nnọọ ka ị ga-eji ihe oriri na-esi ísì ụtọ nke ọka wheat ma ọ bụ na-emekarị.
Ihe Ị Ga-achọ
- 1 1/2 2 iko tofu (ike, cubed)
- Marinade:
- 1/2 teaspoon ọka starch
- 3 tablespoons soy ihendori *
- Akwụkwọ nri:
- 1/4 cup shallots (chopped chopped, ma ọ bụ odo odo yabasị)
- 5 ruo 6 cloves garlic (mpi ma ọ bụ chopped chopped)
- 6 na 12 teaspoons galangal (OR ginger, sliced n'ime obere ihe egwuregwu)
- 1/2 na 1 obere obere chili (acha uhie uhie, sliced, OR 1/4 ruo 1/2 teaspoon flakes chili)
- 1 ọkara karọt (sliced)
- 5 na 6 mushrooms (shiitake, sliced ma ọ bụ aka ekpe n'ime oghere ma ọ bụ ebe)
- 1 isi broccoli (bee n'ime florets)
- 1 ose ose (uhie, sliced n'ime ibe)
- 1 basil aka (ọhụrụ, mmesapụ aka)
- 2 tablespoons
- mmanụ oyibo (ma ọ bụ mmanụ oriri ndị ọzọ)
- Nri nsị:
- 2/3 iko mmiri ara ehi aki oyibo
- 3 tablespoons ngwaahịa (akwukwo nri, ezi ike akatabi okop, OR faux ọkụkọ na ngwaahịa)
- 2 tablespoons soy ihendori *
- 3 1/2 udu mmiri okpokoro ocha (nke ọhụrụ)
- 1/3 ka 1/2 teaspoon anuahade chili flakes (akpọnwụ)
- 2 1/2 teaspoons shuga shuga
Otu esi eme ya
- Tinye kubit ise n'ime otu nnukwu efere ma wụsa marinade. Richaa uwe ma wepụga gị ka ị na-egwu mmiri ka ị na-akwadebe ihe ndị ọzọ.
- Gwakọta ihe niile 'Stir-Fry Sauce', na-akpali nke ọma ịkụsa shuga. Nri-nwalee ihe oriri, na-eburu n'uche na uto mbụ kwesịrị ịbụ oseose-nnu, nke na-esote na-emesị ma na-emesị nwee uto uto nke mmiri ara ehi aki oyibo. Gbanwee ihe ndozi ndị a iji tụnyere uto gị, na-agbakwụnye ihe ọṅụṅụ lime dị oke ma ọ bụrụ na ọ dị ụtọ ma ọ bụ nnu (rịba ama: ọ gaghị adị nnu mgbe ejikọtara ya na nsị).
- Kpoo wok ma ọ bụ nnukwu frying pan dịka ọkara-elu okpomọkụ. Tinye mmanụ 2 tablespoons ma gbanye gburugburu, wee gbakwunye na tofu. Na-esi nri ruo mgbe ejighị ya kpọrọ nkụ (2 ruo 3 nkeji). Ọ bụrụ na pan na-akpọnwụ, gbakwunye obere ihe oriri, 1 ruo 2 tablespoons n'otu oge. Wepu ya na-esi na pan wee wepụ ya.
- Tinye ihe ọzọ 1 tablespoon mmanụ wee gbakwunye shallot / yabasị, garlic, ginger, na chili. Na-ewepụ nkeji 2, mgbe ahụ gbakwunye karọt na mushrooms gbakwunyere 3 ruo 4 tablespoons nke ntụrụndụ ihendori. Na-agba ume 2 ruo 3 nkeji.
- Tinye broccoli na ose na-acha uhie uhie tinyere ihe dị ka 1/2 nke nsị na-eme ka ọ bụrụ ihe mgbakwasị, iji jiri nwayọọ na-etinye nri na ihendori. (Rịba ama: nke a bụ 'ntụrụndụ' nke na-adịghị akpọnwụ - a na-eji eri na-eme ka osikapa ma ọ bụ noodles rie ya). Dichaa ruo mgbe esiri ya niile akwụkwọ nri ma ka na-acha akwụkwọ ndụ akwụkwọ ndụ ma jiri nwayọọ nwayọọ (2 ruo 3 nkeji).
- Tinye nke tofu n'azụ. Tinyekwuo ihe na-eme ka ọ bụrụ na ị chọrọ.
- Wepu ya site na ikpoo ma mee otu ule uto ikpeazụ. Ọ bụrụ na ọ bụghị nnu, tinye obere azụ ma ọ bụ soy ihendori. Ọ bụrụ na ọ dị nnu ma ọ bụ dị ụtọ, gbakwunye mpempe lime ọzọ. Tinye shuga ma ọ bụ chi ọzọ ma ọ bụrụ na achọrọ. Top na basil ọhụrụ ma na-eje ozi n'elu osikapa na-esi ísì ụtọ nke Thai (ọ dịkwa mma na noodles!). Na-atọkwa ụtọ na My Easy Thai Coconut Rice OR Easy Thai Sticky Rice . IGBO!
* Jide n'aka na ị na-eji ihe nchịkọta soy nke na-adịghị edo ọka maka nri nri na-enweghị gluten.
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 469 |
| Ọnụba abụba | 25 g |
| Abụba buru ibu | 15 g |
| Abụba na-enweghị ntụpọ | 3 g |
| Cholesterol | 0 mg |
| Sodium | 1,752 mg |
| Carbohydrates | 47 g |
| Fri nri | 12 g |
| Protein | 26 g |