Na-achọ akwụkwọ nri vegan nke sitere na India, ị nwere ike ime n'ụlọ? Nke a na-emepụta ihe na-eri anụ na-eri nri nke anụ anaghị eri anụ na vegan tofu scramble uzommeputa na-esi ísì ụtọ ya. Na efere a, nke ihe ngosi nke India ma juputa na akwukwo ahihia nke oma na mkpuru ohuru di iche iche, bu ngwa ngwa, di mfe, ike ma juputa na ohia.
Ihe Ị Ga-achọ
- 1 teaspoon mmanụ olive, mmanụ canola ma ọ bụ mmanụ ọzọ dị elu
- 1 yabasị, diced
- 3 cloves garlic, minced
- 1 akpa akpa ma ọ bụ kwụsie ike na tofu, a na-agba ma na-agba
- 1 teaspoon curry ntụ ntụ
- 1/2 teaspoon turmeric
- 1/2 teaspoon cumin (nhọrọ)
- nnu na ose, nụrụ ụtọ
- 2 tomato, diced
- 1 ụyọkọ akwụkwọ nri ọhụrụ
Otu esi eme ya
- Sautee garlic na yabasị na olive ma ọ bụ mmanụ canola na nnukwu skillet. Kwe ka esi nri maka minit 3 ruo 5, ma ọ bụ ruo mgbe yabasị ga-amalite nro.
- Tinye nke tofu ma mee ya ngwa ngwa.
- Tinye mgbidi curry, turmeric, cumin na nnu na ose na skillet, na-akpali nke ọma iji jide n'aka na ihe ndị a na-esi nri na-ekpuchi ya.
- Nri maka minit 2 ruo 3, gbakwunye tomato ndị a diced, ma kwe ka ikpo ọkụ, na-emegharị ugboro ugboro maka minit 3 ọzọ ma ọ bụ karịa, ruo mgbe tofu na-ekpo ọkụ na obere crispy na n'èzí. (I nwere ike itinyekwu mmanụ ma ọ bụrụ na ọ dị mkpa n'oge usoro nri.)
- Gbakwunye akwụkwọ nri, kpuchie pan ma sie nri nkeji 1 ruo 2, ruo mgbe a ga-agbacha akwụkwọ nri, na-akpali nke ọma.
Dị ka uzommeputa a?
Ịhụ onye anaghị eri anụ a na nri na-edozi ya? Lee ụfọdụ ihe ndị ọzọ dị ịtụnanya ị nwere ike ime na tofu:
- Onye na-eri anụ na tofu edemede-fries
- Ntuziaka na-eji silf tofu
- Nchịkọta zuru ezu nke ntụziaka ị ga-eji
- Kedu ihe bara uru nke tofu?
* Ihe ndekọ Cook:
- Mmiri na-ekpo ọkụ bụ ndị nwere nnukwu ebe anwụrụ ọkụ, nke pụtara isi ebe mmanụ na-amalite ịṅụ sịga ma gbarie. Mgbe mmanụ malitere ịṅụ sịga, ọ nwere ike ịkwụsị ụfọdụ ihe oriri na-edozi ahụ na ịṅụ sịga. Ọzọkwa, e nwere ihe àmà na-egosi na mmanụ na-esi nri na ihe ndị na-ese ha nwere ike ịhapụ ihe mgbapụta na-adịghị emerụ ahụ. Ọka, soybean, agwaekere na mmanụ sine nwere ihe dị elu nke anwụrụ ọkụ, ọ bụkwa ya mere nhọrọ dị mma maka ighe na ntụgharị na-ekpo ọkụ.
- Enweghi ike iji ihe nri ma ọ bụ obere, na-adabere na ọnụ ọnụ gị maka ihe oriri.
- Akwụkwọ nri ndị ọzọ, dị ka broccoli ma ọ bụ mushrooms, nwere ike ịkwalite efere.
Isi mmalite:
Achitoff-Gray, N. (2014). Nri Nri 101: Gini bu ihe anwuru anwuru na gini kpatara ya? Weghachiri na November 20, 2016, site na http://www.seriouseats.com/2014/05/cooking-fats-101-whats-a-smoke-point-and-why-does-it-matter.html
Zeratsky, K. (2016, January 23). Kedu ụdị mmanụ m kwesịrị iji mee ihe na-ekpo ọkụ na nnukwu okpomọkụ? Weghachiri na November 20, 2016, site na http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-answers/cooking-oil/faq-20058170
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 438 |
| Ọnụba abụba | 17 g |
| Abụba buru ibu | 3 g |
| Abụba na-enweghị ntụpọ | 5 g |
| Cholesterol | 0 mg |
| Sodium | 291 mg |
| Carbohydrates | 48 g |
| Fri nri | 10 g |
| Protein | 34 g |