A yau muna ba da shawara a vegan main course wanda ya haɗu da sauƙi, dandano da versatility: dadi koren wake con tofu y zafi miya. Mafi dacewa ga duka abincin rana da abincin dare, ana iya jin daɗin wannan abincin a matsayin babban jarumi ko kuma tare da ƙarin kamar su. launin ruwan kasa shinkafa o quinoa. Ƙari ga haka, girke-girke ne. lafiya wanda ke amfani da fa'idar koren wake, mai wadata zaren, bitamin y antioxidants.
Abu na musamman game da wannan girke-girke shine miya. Anyi daga tumatir da kayan yaji, tayi a tsananin dandano tare da taɓawa mai yaji wanda zaku iya daidaitawa ga dandano. Idan kana son ƙara yaji, kawai ƙara rabin teaspoon na barkono ko ƙara 'yan digo na naku miya mai zafi da aka fi so. Gano yadda ake shirya wannan jita-jita mataki-mataki kuma faranta wa danginku wannan daidaitaccen tsari mai daɗi.
Sinadaran
Da ke ƙasa, muna dalla-dalla abubuwan da ake buƙata don shirya wannan girke-girke. Faranti ne tattalin arziki da samun damar yin amfani da ainihin abubuwan abinci na vegan.
Ga koren wake tare da tofu
- 250 g of sabo koren wake
- 200 g of m tofu
- 2 tablespoons na man zaitun
- Sal dandana
Ga miya mai yaji
- 3 hakora na man tafarnuwa
- 1 teaspoon na hot paprika
- 1/2 karamin cokali cumin ƙasa
- Kadan daga kirfa ƙasa
- 1 tablespoon na man zaitun
- 2 tablespoons na tattara tumatir
- 1 teaspoon na launin ruwan kasa
- 1 tablespoon na lemun tsami
- 170 ml na ruwa ruwa
Mataki-mataki don shirya koren wake tare da tofu da miya mai yaji
Bi waɗannan matakai masu sauƙi don shirya wannan abinci mai gina jiki. A cikin ƙasa da mintuna 30, za ku sami daidaitaccen abinci da abinci a shirye.
- Shirya koren wake: A wanke wake kuma cire iyakar. Ki dora tukunyar ruwa a wuta idan ya tafasa sai a zuba wake. Bari su dafa don minti 6-8, har sai sun kasance m amma m. Sanya wake a ƙarƙashin ruwan sanyi don dakatar da dafa abinci, zubar da su kuma ajiye su a gefe.
- Sanya tofu: Yanke tofu cikin cubes masu girman cizo kuma a bushe da kyau tare da takarda dafa abinci don cire danshi. A cikin kasko mai zafi maras sanda da man mai, yi launin tofu a kowane gefe har sai sun juya launin ruwan zinari. Cire su kuma ajiye su.
- Shirya miya: A cikin karamin kwano, hada tafarnuwa da aka matse tare da paprika, cumin da kirfa. Azuba cokali daya na mai a cikin kasko guda daya inda kika yi brown din tofu sannan ki soya hadin kayan yaji na tsawon minti daya, yana motsawa akai-akai don hana konewa.
- Add da tumatir manna, launin ruwan kasa sugar, lemun tsami ruwan 'ya'yan itace, wani tsunkule na gishiri da ruwa. Mix kome da kyau kuma dafa a kan matsakaici zafi na minti 2-3 har sai miya ya sami daidaito kuma ya dan kadan.
- Ƙara koren wake a cikin kasko tare da miya a gauraya sosai don su kasance mai rufi. Cook don ƙarin minti ɗaya akan ƙaramin wuta.
- A ƙarshe, cire kwanon rufi daga wuta, ƙara cubes tofu na zinariya kuma sake haɗuwa don haɗa kome da kome.
- Ku bauta wa tasa mai zafi, an yi wa ado da dan kadan sabo ne faski idan kuna so, don ƙara taɓawar sabo.
Tips da Bambance-bambance
Wannan girke-girke yana da matukar dacewa kuma yana ba da damar gyare-gyare dangane da abubuwan da kuke so ko abubuwan da ake samu. Anan akwai ƙarin ra'ayoyin don cin gajiyar su:
- Don dandano mai daɗi: Ƙara taɓawa na waken soya da kuma 'yan saukad da na ruwan 'ya'yan shinkafa zuwa miya don inganta bayanin umami.
- Na'urorin haɗi: Ku bauta wa tasa akan gadon launin ruwan kasa shinkafa ko kuma a raka shi quinoa o dan uwan. Wadannan hatsi za su samar da rubutu kuma su juya tasa zuwa abincin da ya fi dacewa.
- Karancin nau'ikan yaji: Sauya paprika mai zafi da paprika mai dadi idan kun fi son ɗanɗano mai laushi.
Haɗa tare da girke-girke mai sauri, mai gina jiki, da daɗi ba koyaushe ba ne mai sauƙi, amma tare da waɗannan Green Beans tare da Tofu da Sauce mai yaji, kuna da damar da za ku ƙara daidaitaccen abinci mai cike da ɗanɗano a cikin repertoire. Yana da kyau ga waɗanda suke so su bincika sabon dandano a cikin abincin vegan, daidaita shi bisa ga abubuwan da suke so kuma suna wasa tare da matakin yaji. Shirya shi a yau kuma ku ji daɗin abinci mai kyau wanda zai farantawa ko da mafi yawan ƙoshin abinci.