Le Recipe ye-Thai Green Curry ene-Veggies ne-Tofu Isidlo Sasebusuku Esihle

-Delile

• I-Thai Green Veggie Curry eneTofu neCashews
• Buyekeza kwe-

Ngokufika kuka-Okthoba, kuqala kanjalo ukulangazelela amadina afudumele, aduduzayo. Uma uzingela imibono yeresiphi yonyaka emnandi futhi enomsoco, sikuphathele iresiphi esuselwe ezitshalweni zakho: Le curry eluhlaza yaseThai eluhlaza ifaka irayisi elinsundu nemifino eminingi, kufaka phakathi i-broccoli, i-bell pepper, izaqathe , namakhowe.

Ikhari ithola ukunambitheka kwayo okucebile obisini lukakhukhunathi olufakwe ethini, i-curry paste eluhlaza, i-gingerroot entsha, kanye nethinjana likagalikhi, futhi izitsha zigcwaliswa nge-basil entsha kanye nama-cashews ukuze kuncishiswe. Ngokuthungwa okwengeziwe-nokukhulisa amaprotheni kule dish-engeza i-crispy tofu. Ukhiye? Sika i-tofu ibe yizicucu ezincane, bese upheka izingcezu zize zishiswe kancane ezinhlangothini zombili. (Okuhlobene: Le Bowl Easy Vegan Cocryut Noodle Bowl Ishaya Indawo Lapho Usukhathele Ukupheka)

Igcwele imifino nezinhlamvu ezinenhliziyo enhle, le curry inikeza amaphesenti ayi-144 wenani eliphakanyisiwe lansuku zonke likavithamini A, amaphesenti angu-135 kavithamini C, namaphesenti angama-22 wensimbi, kanye no-9 amagremu wefayibha ngakunye.

Ibhonasi: Kwenzela izinsalela ezinkulu ukuletha emsebenzini isidlo sasemini noma ukufudumeza kabusha isidlo sakusihlwa phakathi nobusuku beviki obumatasa. Ake siqoke! (Okwengeziwe: Amaresiphi E-Vegan Curry Alula Ngokumangazayo Angenziwa Yinoma ubani)

I-Thai Green Veggie Curry eneTofu neCashews

Isebenza 4–6

Izithako

• 1 inkomishi irayisi elinsundu elingavuthiwe (noma izinkomishi ezi-4 eziphekwe irayisi elinsundu)
• 1 isipuni samafutha e-canola (noma amafutha okupheka akhethwayo)
• 14 oz. i-tofu eqinile
• 1 i-broccoli yomqhele ophakathi
• 1 upelepele obomvu
• 2 izaqathe ezinkulu
• 2 izinkomishi zamakhowe we-Baby Bella
• 1 i-clove yegalikhi
• I-intshi engu-1 intshi ye-gingerroot
• I-14-oz ikhiqiza ubisi lukakhukhunathi onamafutha agcwele
• 3 wezipuni ukhari oluhlaza unama
• Ijusi kusuka ku-1 lime
• 1/2 isipuni sikasawoti
• 1/4 isipuni pepper pepper
• 1/2 indebe cashews
• I-basil entsha eqoshiwe yokuhlobisa

Izikhombisi-ndlela

1. Pheka irayisi ngokweziqondiso.
2. Phakathi naleso sikhathi, amafutha e-canola afudumele esitsheni esikhulu phezu kokushisa okuphakathi.
3. Khipha amanzi esitsheni se-tofu. I-slice block ye-tofu ibheke phezulu ibe yizicucu ezinhlanu ezincanyana, kodwa ezinkulu (uzozisika kamuva). Pheka izingcezu ze-tofu ku-skillet zize zibe crispy ezinhlangothini zombili. Dlulisa izingcezu ebhodini lokusika.
4. Ngenkathi i-tofu ipheka, imifino yokulungiselela: Chop broccoli, slice pepper, izaqathe, namakhowe, kanye ne-mince garlic ne-gingerroot.
5. Uma i-tofu isiqedile ukupheka, futhi ususe ku-skillet, engeza i-can yobisi lwekakhukhunathi ku-skillet. Ukufudumala imizuzu emibili, bese ufaka i-curry paste, i-ginger, negalikhi, bese upheka eminye imizuzu emibili.
6. Dlulisa izingcezu ze-broccoli, upelepele, isanqante namakhowe esikhwameni. Faka ijusi likalamula, usawoti kanye nopelepele. Pheka imizuzu engu-8 kuya kwengu-10, noma kuze kube yimifino ingxube yethenda ne-curry ifika futhi ifinyelele ukuvumelana okufisayo.
7. Sika izingcezu ze-tofu zibe ama-cubes osayizi wokuluma.
8. Hlukanisa ilayisi ezitsheni zokuphaka. Faka izipuni imifino bese u-curry ngokulinganayo ezitsheni, bese wengeza i-tofu e-crispy endishini ngayinye.
9. Faka ama-cashews esitsheni ngasinye, bese ufafaza i-basil eqoshiwe ngaphezulu.
10. Jabulela ngenkathi isidlo sifudumele!

Amaqiniso okunomsoco nge-1/4 yeresiphi: ama-calories angu-550, amafutha angama-30g, amafutha agcwele u-13g, ama-carb angama-54g, i-9g fiber, ushukela ongu-9g, amaprotheni ayi-18g

Buyekeza kwe-