Na Thailand, a na-ejikọta ugu na mmiri aki oyibo ka ha nwee ụdị dị iche iche na-atọ ụtọ ma dị ụtọ. N'ihe nhazi a, ha abụọ gbakọtara mara mma na nnu nke a na-ejighị ihe na-atọ ụtọ nke na-atọ ụtọ dị ka ndị ị nwere ike ịnwale na ụlọ oriri na ọṅụṅụ Thai kachasị amasị gị. E nwere ike iji ihe dịgasị iche iche protein nwere okwute a, gụnyere tofu, ahịhịa tofu, ahịhịa, ma ọ bụ chickpeas (maka nri nri anụ anaghị eri anụ / vegan, lee njikọ dị n'okpuru ebe a). Ọ na-eri nri zuru oke na abalị chi, ma ọ bụkwa ihe magburu onwe ya iji bụrụ ihe oriri maka oriri abalị. Nwee obi ụtọ!
Ihe Ị Ga-achọ
- 6 iko ọkụkọ na ngwaahịa
- 1/3 ruo 1/2 ike
- mmiri ara ehi aki oyibo
- 4 T. mpi
- ọhụrụ lemongrass OR bottled / frozen-prepared
- 3 kaffir lime epupụta, aka ekpe, OR dochie 1 tsp. lime zest
- 3 iko ugu ma ọ bụ squash, peeled na bee n'ime anụ-size chunks
- 2 iko yam ma ọ bụ ụtọ nduku, peeled na bee n'ime chunks
- 1-2 iko dị nro tofu, sliced n'ime cubes OBU dochie chickpeas ma ọ bụ ogwu esi nri
- 1 shallot, minced, OR 1/4 cup minced purple onion
- 3 cloves garlic, minced
- 1 mkpịsị aka na mkpịsị aka ma ọ bụ ginger, grated ma ọ bụ sliced na-adị mfe n'ime ihe
- 1 chili acha uhie uhie, sliced, OR 1/4 na 1/2 tsp. kpọnwụrụ akpọnwụ chi, OR 1-2 tsp.
- chili ihendori
- 1/2 tsp. turmeric
- 3/4 tsp. ala coriander
- 1 tsp. ala cumin
- 2-3 T. azu ihe oriri, nụrụ ụtọ
- 1/2 ka 1 tsp.
- ogwu ogwu , OR 1 mmezi Tbsp. azụ azu
- 1 tsp. agba aja aja
- 2 T. ihe ọṅụṅụ na-esi ísì ụtọ ọhụrụ
- 1 na-emesapụ aka nwa obere aka, na-asa
- 1/2 cup basil ọhụrụ (topping)
Otu esi eme ya
- Tinye ebe a na ite na-ekpo ọkụ. Gbakwunye lemongrass njikere (gbakwunyere na ọ bụrụ na eji ọhụrụ lemongrass), kaffir lime epupụta, shallot, garlic, galangal ma ọ bụ ginger, na chili. Were na obụpde.
- Tinye ugu (ma obu skwọsh) na yam. Mbelata okpukpu kpoo ma jiri nwayọọ nwayọọ mechie maka 6-7 nkeji.
- Mgbe ofe na-esi nri, gbakwunye ihe ndị na-esi ísì ụtọ / flavorings, na-akpali ya na nke ọ bụla: turmeric, ala coriander na cumin, iyak ihe oriri, ihe mgbochi ogwu, shuga shuga, na ihe ọṅụṅụ lime. Ntuziaka: Achọla ka ị hapụ iyak azụ na mgbochi ogwu - ha na-esi ísì ọjọọ, ma mee ka ọ bụrụ ihe dị ebube-ofe na-esi ísì ụtọ!
- Mgbe ugu na yam dị nro iji rie, belata okpomọkụ na ala. Ugbu a bido na mmiri ara ehi (na-amalite na 1/3 nwere ike ma mụbaa na 1/2 nwere ike ịdabere n'otú ude mmiri ịchọrọ).
- Mee ka o siere nnu na ose uto, tinyekwuo ihe ndi ozo ma oburu na o nweghi nnu ma o bu ihe uto (nke a ga-adabere na 'nnoo' nke ahia gi). Tinye ihe ozo ozo ma o buru nnu ma o bu ihe uto. Ọ bụrụ na ọ dị oke uto maka mmasị gị, gbakwunye obere shuga; gbanweekwa ihe na-esi ísì ụtọ site n'ịgbakwunyekwuo chi. Ọ bụrụ na oseose, tinyekwuo mmiri oyibo.
- Tupu ị na-eje ozi, gbakwunye na tofu na spinach ma jiri nwayọọ mee ka ọ banye na ofe (akwụkwọ nri ga-amasị gị ozugbo). Akuku n'ime efere na n'elu ya na basil na coriander. Rịba ama na a na-ejikarị osikapa n'akụkụ n'akụkụ a, ma ọ pụkwara iji ya mee ihe. Nwee obi ụtọ!
Ntuziaka: Maka nsị nchịkọta ndị ọzọ, dịka otu n'ime ndị na-enyocha ntụziaka a na-atụ aro, tinye nsị ofe na blender na blitz tupu ị na-eje ozi. Nke a na-eme ka o siere ya ike.
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 616 |
| Ọnụba abụba | 13 g |
| Abụba buru ibu | 7 g |
| Abụba na-enweghị ntụpọ | 3 g |
| Cholesterol | 33 mg |
| Sodium | 2,599 mg |
| Carbohydrates | 103 g |
| Fri nri | 17 g |
| Protein | 33 g |