Tofu na akwụkwọ nri na-eme nri abalị siri ike, nke a na-esite na Asia na-esi ísì ụtọ dị ka ọ tọrọ ụtọ dị ka ọ dị mma maka gị! Nke a na-akpọ oku na-eme ka ọ bụrụ ọka na-acha na-acha uhie uhie. Igbugbu ya niile na osere ogwu na-eme ka ọ bụrụ ihe na-atọ ụtọ.
Ntụziaka a bụ onye anaghị eri anụ, vegan, na, ọ bụrụ na ị na-eji nri na-eri nri na-enweghị gluten , ọ na-abaghị uru.
Nke a na veggies nwere ntakịrị ihe mgbochi, ya mere i nwere ike ijere ha osikapa, noodles, ma ọ bụ nwaa ha ọka dum dị ka millet ma ọ bụ quinoa maka nri nri anaghị eri anụ .
Ihe Ị Ga-achọ
- 1 (14-ounce) ngwugwu gbakwunyere-gbasiri ike, dọrọ ma bee n'ime cubes 1
- 2 tsp. mmanụ canola
- 3/4 ijeri paa snow, trimmed
- 1 iko obere ose na-acha uhie uhie
- 3/4 iko mmiri, kewara
- 1/4 iko sliced eyịm green
- 2 tsp. na-etinye ya na kick
- 2 garlic cloves, minced
- 3 iko sliced shiitake mushrooms (ihe dị ka 8 ounces)
- 2 tbsp. belata-sodium tamari soy sauce
- 2 tbsp. bred peanut butter
- 1 tsp. ọka ọka
- 2 tsp.
- Sriracha ihendori (ọkụ chile ihendori)
- 1/4 tsp. nnu
Otu esi eme ya
- Nke mbụ, dozie tofu gị. Dika otutu akwukwo nri ndi na eri anu, nke a ga-adi mma ma oburu na i bu nke mbu. Nke a na-enye ohere ka tofu nwee ike ịmịtakwuo ihe ụtọ na oge ndị ị gbakwunye na ya. Amaghi otu esi eme nke a? Hụ ntụziaka a dị mfe site na nhazi: Otu esi pịa press.
- Ngwá mmanụ na nnukwu skillet na-enweghị ihe ọkara-nnukwu okpomọkụ. Tinye tofu na pan; esi nri nkeji 7 ma ọ bụ ma ọ bụrụ na ejighị ya na-acha ọkụ, jiri nwayọọ na-atụgharị oge ụfọdụ. Wepu si pan; na-ekpo ọkụ.
- Tinye peas snow, ose ogwu, 1/4 iko mmiri, eyịm, ginger, na garlic na pan; kpaliri nkeji 3 nkeji. Tinye mushrooms; kpaliri nkeji 2 nkeji.
- Gwakọta 1/2 iko mmiri, nwa obere, bred peanut, cornstarch, Sriracha sauce, na nnu n'ime obere efere; kpalie nke ọma. Gbakwunye ngwakọta na na tofu na pan; esi nri 1 nkeji ma ọ bụ ruo mgbe ọ na-agba, na-akpalite mgbe niile.
Ntuziaka nke Soy Foods Council
I nwekwara ike
- Ntụziaka ndị ọzọ na-eme ka ị gụchaa
- Atụmatụ nri abalị nke Vegan
- Nri nri ndị na-eri nri na-abaghị uru
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 313 |
| Ọnụba abụba | 13 g |
| Abụba buru ibu | 2 g |
| Abụba na-enweghị ntụpọ | 5 g |
| Cholesterol | 0 mg |
| Sodium | 679 mg |
| Carbohydrates | 35 g |
| Fri nri | 7 g |
| Protein | 20 g |