A na-eji nsụgharị omenala nke Indian style palak paneer (creamy Indian spinach with cheese) na efere yiri nke saag paneer si na mmiri dị nro na-adịghị agadi, a na-akpọ paneer. Maka ulo na-esi nri na US, ọtụtụ nsụgharị westernized nke uzommebe a jiri ricotta chiiz mee ihe na-adabaghị adaba n'ọnọdụ nri cheeseer.
Nke a na-emepụta nri vegan na gluten maka nri Indian pane, Otú ọ dị eji tofu kama paneer, maka nri zuru ezu na-adịghị edozi ara na vegan. Palak paneer dịkwa nnọọ ka onye na-eri nri saag, nri ndị ọzọ India na-amasịkarị, karịsịa maka ndị na-eri anụ.
Ntụziaka a bụ onye anaghị eri anụ, vegan na -eme nri abalị na-adịghị ọcha ma na-eri nri . Ọ bụrụ na ịchọrọ ịme nri ndị India na-adịghị edozi anụ, ị nwere ike ịchọrọ chọpụta nri ndị anaghị eri anụ dị mfe karị na akwụkwọ ndị India na-edozi ahụ iji gbalịa ebe a .
Ihe Ị Ga-achọ
- 1 ngwugwu tofu (nke siri ike ma ọ bụ gbasie ike, nke ọma na-esikwa na sliced n'ime cubes 1)
- 2 tablespoons gbakwunyere 1 tablespoon mmanụ oliv
- 3 cloves garlic (minced)
- 3 tablespoons curry ntụ ntụ
- 1 teaspoon turmeric
- 1 cumin okpuru tablespoons
- 1/4 teaspoon Ginger ntụ ntụ
- 2 mmiri tablespoons
- 1/3 cup yogurt soy (ọ bụrụ na ị pụghị ịchọta ala, jiri vanilla ma ọ bụ lemon)
- 6 mkpụrụ osisi bunches
Otu esi eme ya
- Mbụ, igbapu ma pịa gị tofu ọma. Amaghi otu esi eme nke a? Lelee nzọụkwụ a site na ntụziaka maka otu esi pịa tofu. Ozugbo ebutere gị na tofu, gbanye ya n'ime cubes. Ugbu a ị dị njikere ịga.
- Sautee tofu na galik na okpukpu abụọ nke mmanụ oliv ruo mgbe tofu na-esi ísì ụtọ na n'akụkụ niile, ihe dị ka minit 4-5.
- N'elu skillet dị iche iche ma ọ bụ wok, gbanye okpukpu abụọ nke mmanụ oliv. Tinye mgbidi curry, turmeric, ginger na uzuzu na mmiri, mgbe ahụ, na-etinye na yogot na-abụghị mmiri ara ehi.
- Gbakwunye akwụkwọ nri ahụ, na-akpali ichebe na yogurt sauce. Dabere n'ụdị pan gị, ọ ga-adị gị mkpa igbakwunye akwụkwọ nri na batrị. Ọ na-esi nri ngwa ngwa, ya mere nọrọnụ na ya ma nọgide na-agbakwụnye ngwa ngwa ka o kwe mee iji hụ na ọ bụ ọbụna oge nri.
- Ozugbo a kpochari akwụkwọ nri ahụ, wepu pan site na ikpo ọkụ ma mezie nchịkọta ihe nchịkọta na ihe oriri ma ọ bụ blender ruo mgbe ọ fọrọ ntakịrị ka ọ bụrụ na ọ bụrụ na ị nwere otu (ma ọ bụrụ na ị nwere otu) ma ọ bụ ruo mgbe ọ nwere ederede mara mma , na-eburu n'uche na a ga-etinyekwu mmiri ka ọ bụrụkwuo mmiri ka ọ na-esi nri ma na-agba ume.
- Glaghachi akwụkwọ nri na skillet ma gbakwunye safued tofu. Kuki ma bido ruo mgbe e jikọtara tofu na spina na efere na-ekpo ọkụ kpamkpam.
- Na-efe nri gị na anụ na-acha odo odo ma ọ bụ osikapa agba aja aja, ma ọ bụ, jikọta ya na obere nri ọ bụla, dị ka quinoa ma ọ bụ ọka wit oge ochie gị.
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 180 |
| Ọnụba abụba | 10 g |
| Abụba buru ibu | 2 g |
| Abụba na-enweghị ntụpọ | 5 g |
| Cholesterol | 2 mg |
| Sodium | 53 mg |
| Carbohydrates | 14 g |
| Fri nri | 4 g |
| Protein | 12 g |