Ihe a na-esi na spinable na akwụkwọ nri na-edozi ahụ, ọ bụ nri zuru okè nke ụtụtụ nri maka ndị na-achọ nri dị ka àkwá iji malite ụbọchị ha. A na-agbaji tofu wee sauteed ka ọ dị ka àkwá nchara - mgbe ejikọta ya na tomato, garlic, mushrooms, na spinach, ị nwere ike ọ gaghị aghọta na ị naghị eri nsen.
I nwere ike ijere ihe eji esi nri, tinyere nri, nri biscuits, ma ọ bụ ihe oriri ndị ọzọ, ma ọ bụ mee ka ọ bụrụ nri ụtụtụ iji buru ma ọ bụ rie nri.
Ihe Ị Ga-achọ
- 2 tablespoons mmanụ oliv
- 2 tomato (chopped)
- 2 cloves garlic (minced)
- 3/4 iko sliced ọhụrụ mushrooms
- 1 ụyọkọ (10 ounces) spina (rinsed)
- 1 mbadamba ụlọnga ma ọ bụ gbakwunye-ike tofu (nke ọma ma na-agba agba)
- 1/2 teaspoon soy ihendori
- 1 teaspoon ihe ọṅụṅụ nke lemon na-adị ọhụrụ
- Nnu na ose nụrụ ụtọ
Otu esi eme ya
- Kpoo mmanu oliv na skillet ma gbanye tomato, galik, na mushrooms n'elu okpukpu okpukpo nke 2 ruo 3 nkeji.
- Belata okpomọkụ na ọkara-ala ma gbakwunye spinach, tofu, soy sauce, na ihe ọṅụṅụ lemon. Kpuchie ma sie nri maka minit 5 ruo 7, na-akpalite mgbe ụfọdụ.
- Wụsaa nnu na ose tupu ị na-eje ozi.
Atụmatụ na Ụdị
Ntụziaka a na-eme ihe abụọ, n'ihi ya, ọ bụ nri ụtụtụ zuru oke maka di na nwunye.
Ị nwere ike ịkpụcha akụkụ naanị ọkara iji mee ka otu onye na-eje ozi, ma ebe ọ bụ na ọkpụkpụ a na-eme ka ọ dị mma, ị nwere ike ịchọta ntụziaka ahụ dum ma chekwaa òkè maka echi ya.
Iji mee ka ekpokpoo ụtọ, ị nwere ike ịgbakwunye obere soy sauce. Ma ọ bụ, wepụ ya soy sauce kpam kpam ma ọ bụrụ na ọ bụghị uto ị na-aga. I nwekwara ike iji Bragg's Liquid Aminos ma ọ bụ obere soy sauce iji mee ya gluten-n'efu. Na, n'ezie, ị nwere ike ịpụpụ akwụkwọ nri maka ndị ị na-ahụ n'anya-nchịkọta a ga-atọ ụtọ na blank asparagus, zucini, bell, ma ọ bụ ndị ọzọ dị elu dika kale ma ọ bụ chard.
More Vegan Tofu Scramble Recipes
Tofu bụ ihe dị mfe iji dochie àkwá mgbe ị na-agbanwe usoro nhazi maka vegan. Enwere ọtụtụ ụzọ okike isi ụtọ tofu maka nri ụtụtụ ma ọ bụ dị ka nri nri nri dị mfe, gụnyere nke na- esi na ya na-acha ọkụ na-acha ọkụ ọkụ - na-eme ka ọkụ na-eri nri ụtụtụ, nke a na-ejupụta na mushrooms, akwụkwọ, eyịm, na tomato, yana obere ihe oriri. Ngwunye tofu na-acha na spinach na- enye ihe dịtụ iche, na-eji India ngwa nri maka mgbagharị pụrụ iche na spinach tofu scramble.
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 527 |
| Ọnụba abụba | 29 g |
| Abụba buru ibu | 4 g |
| Abụba na-enweghị ntụpọ | 13 g |
| Cholesterol | 0 mg |
| Sodium | 499 mg |
| Carbohydrates | 43 g |
| Fri nri | 10 g |
| Protein | 36 g |