I-Thai Green Curry Recipe ene-Veggies kunye ne-Tofu sisidlo esihle sasebusuku ngeveki

Umxholo

• I-Thai Green Veggie Curry eneTofu kunye neeCashews
• Uphengululo lwe

Ngokufika kuka-Okthobha, kuyaqala njalo ukunqwenela ukutya okufudumeleyo, okuthuthuzelayo. Ukuba uzingela imibono yeeresiphi yamaxesha amnandi kwaye anesondlo, sinendlela yokupheka esekwe kuwe: Le veggie curry yaseThai ifaka irayisi emdaka kunye nemifuno emininzi, kubandakanya ibroccoli, intsimbi yepepile, iminqathe , kunye namakhowa.

I-curry ifumana incasa yayo etyebileyo kubisi lwekhokhonathi enkonkxiweyo, i-curry eluhlaza eluhlaza, i-gingerroot entsha, kunye ne-garlic, kwaye izitya zine-basil entsha kunye ne-cashews yokuqhekeka. Ngakumbi ukuthungwa-kunye nokwandisa iprotheni kwesi sidlo-yongeza i-crispy tofu. Isitixo? Sika i-tofu ibe ngamaqhekeza amancinci, uze upheke amaqhekeza ade atshise kancinane kumacala omabini. (Eyeleleneyo: Esi sitya silula seVegan Coconut Curry Noodle Bowl Sibetha iNdawo Xa Udinwe Kakhulu Ukupheka)

Ipakishwe ngemifuno kunye neenkozo ezinentliziyo entle, le curry ibonelela ngepesenti eyi-144 yexabiso elinconywayo lemihla ngemihla levithamini A, iipesenti ezingama-135 zevithamini C, kunye neepesenti ezingama-22 zentsimbi, kunye ne-9 yeegram zentsinga ngokusebenza.

Ibhonasi: Kwenza intsalela enkulu ukuba iziswe emsebenzini ngexesha lesidlo sasemini okanye ukuphinda ubushushu besidlo sangokuhlwa ngeveki eveleleyo. Masikhe sinqumle! (Okungakumbi: I-Vegan Curry Recipes ngokulula ngokuLula ukuba uMntu unokuNgazi)

I-Thai Green Veggie Curry eneTofu kunye neeCashews

Ikhonza 4–6

Izithako

• 1 indebe engavuswanga irayisi emdaka (okanye iikomityi ezine eziphekiweyo zerayisi emdaka)
• 1 icephe yeoyile ye-canola (okanye ioyile yokupheka ekhethiweyo)
• I-14 oz. i-tofu eyongezelelweyo
• I-broccoli ephakathi yesithsaba
• 1 ebomvu yentsimbi
• 2 iminqathe emikhulu
• 2 iikomityi Baby Bella amakhowa
• 1 i-clove yegalikhi
• I-1-intshi chunk ye-gingerroot
• I-14-oz ine-fat-fat coconut yobisi egcweleyo
• Iipuni ezi-3 zekhari eluhlaza
• Ijusi evela kwi-lime ye-1
• 1/2 ithisipuni ityuwa
• 1/4 ithisipuni ipepile yomhlaba
• I-1/2 yekomityi yekheyi
• I-basil entsha eqoshiwe yokuhlobisa

Imikhombandlela

1. Pheka irayisi ngokwendlela.
2. Okwangoku, ioyile efudumeleyo ye-canola kwi-skillet enkulu ngaphezulu kobushushu obuphakathi.
3. Khupha amanzi kwisitya se tofu. Ibhloko yesilayi se-tofu ngokuthe nkqo zibe zintlanu zincinci, kodwa iziqwenga ezinkulu (uya kuzinqunqa kamva). Pheka iziqwenga zetofu kwi-skillet de zibe crispy kumacala omabini. Dlulisa iziqwenga kwibhodi yokusika.
4. Ngelixa i-tofu ipheka, ii-veggies ezilungiselelwe kwangaphambili: Chop broccoli, slice pepper, carrots, and mushroom, kunye mince igalikhi kunye nejinja.
5. Emva kokuba i-tofu iphelile ukupheka, kwaye ususe kwi-skillet, yongeza i-can of coconut milk kwi-skillet. Ukufudumala imizuzu emi-2, emva koko yongeza i-curry paste, ijinja kunye negalikhi, kwaye upheke eminye imizuzu emi-2.
6. Dlulisa i-broccoli, ipepile, iminqathe kunye neziqwenga zamakhowa kwiskillet. Yongeza ijusi yelamuni, ityuwa, kunye nepepile. Pheka imizuzu eyi-8 ukuya kwe-10, okanye kude kube yimifuno ithenda kunye nomxube we-curry unyuka kwaye ufikelele kulungelelwaniso olufunekayo.
7. Sika iziqwenga ze-tofu kwiityhubhu zokuluma.
8. Yahlula irayisi ekusebenziseni izitya. Imifuno ye-spoon kunye ne-curry ngokulinganayo kwiitya, kwaye ungeze i-tofu e-crispy kwisitya ngasinye.
9. Yongeza i-cashews kwisitya ngasinye, kwaye ufefe i-basil ecoliweyo ngaphezulu.
10. Nandipha ngelixa isitya sishushu!

Amanqaku ezondlo nge-1/4 yeresiphi: 550 yeekhalori, amafutha angama-30g, amanqatha ali-13g, i-54g carbs, i-9g fiber, i-9g iswekile, i-18g protein

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