Chinsinsi ichi cha Thai Green Curry chokhala ndi Veggies ndi Tofu Ndi Chakudya Chamadzulo Chapakati Pamlungu

Zamkati

• Thai Green Veggie Curry ndi Tofu ndi Cashews
• Onaninso za

Pakubwera kwa Okutobala, chilakolako chodyera bwino, chimayamba. Ngati mukusaka malingaliro azakudya zamakedzana omwe ndi okoma komanso opatsa thanzi, tili ndi njira yokhayo yopangira mbewu: Izi Thai veggie curry ili ndi mpunga wofiirira ndi ma veggies ambiri, kuphatikiza broccoli, belu tsabola, kaloti , ndi bowa.

Curry imapeza kukoma kwake kochokera ku mkaka wa kokonati wamzitini, phala la green curry, gingerroot watsopano, ndi adyo pang'ono, ndipo mbalezo zimadzaza ndi basil ndi ma cashews kuti aphwanye. Kuti mukhale ndi mawonekedwe owonjezera-komanso kuwonjezera mapuloteni mu mbale-onjezerani crispy tofu. Mfungulo? Dulani tofu mu magawo ochepa kwambiri, kenaka yikani zidutswazo mpaka zitapsa pang'ono mbali zonse. (Zogwirizana: Mbale Yosavuta ya Vegan Coconut Curry Noodle Bowl Imagunda Malo Mukatopa Kwambiri Kuphika)

Wodzaza ndi nyama zamasamba ndi tirigu wokoma mtima, curry uyu amapereka 144% yamtengo wapatali tsiku lililonse wa vitamini A, 135% wa vitamini C, ndi 22% wachitsulo, kuphatikiza 9 magalamu a fiber pakatumikira.

Bonasi: Zimapangitsa zotsalira zabwino kubweretsa kuntchito nkhomaliro kapena kutenthetsanso chakudya chamadzulo sabata lotanganidwa. Tiyeni tidule! (Zambiri: Maphikidwe Osavuta Osavuta a Vegan Curry Amene Aliyense Angadziwe)

Thai Green Veggie Curry ndi Tofu ndi Cashews

Katumikira 4–6

Zosakaniza

• 1 chikho cha mpunga wosaphika (kapena makapu 4 ophika mpunga wofiira)
• Supuni 1 ya mafuta a canola (kapena mafuta ophikira okondedwa)
• 14 oz. owonjezera tofu tofu
• 1 sing'anga korona broccoli
• Tsabola 1 wofiira
• 2 kaloti zazikulu
• Makapu awiri a bowa wa Baby Bella
• 1 adyo clove
• 1-inch chidutswa cha gingerroot
• 1 14 oz akhoza mkaka wa kokonati wamafuta wathunthu
• Supuni 3 zobiriwira zobiriwira
• Madzi kuchokera ku 1 laimu
• 1/2 supuni ya supuni mchere
• 1/4 supuni ya supuni ya tsabola wakuda
• 1/2 chikho cashews
• Basil watsopano akanadulidwa zokongoletsa

Mayendedwe

1. Cook mpunga molingana ndi malangizo.
2. Pakalipano, mafuta otentha a canola mu skillet wamkulu pa kutentha kwapakati.
3. Thirani madzi pachidebe cha tofu. Kagawo kakang'ono ka tofu molunjika kukhala zisanu zoonda, koma zazikulu (mudzazidula pambuyo pake). Cook tofu zidutswa mu skillet mpaka crispy mbali zonse. Tumizani zidutswazo kudulira.
4. Pomwe tofu akuphika, nyama yophikira: Chopani broccoli, tsabola tsabola, kaloti, ndi bowa, ndi mince adyo ndi gingerroot.
5. Tofu ikatha kuphika, ndikuchotsani ku skillet, onjezerani mkaka wa kokonati ku skillet. Kutenthetsa kwa mphindi ziwiri, kenaka yikani phala la curry, ginger, ndi adyo, ndikuphika kwa mphindi ziwiri.
6. Tumizani broccoli, tsabola, karoti, ndi zidutswa za bowa ku skillet. Onjezerani madzi a mandimu, mchere, ndi tsabola. Kuphika kwa mphindi 8 mpaka 10, kapena mpaka veggies atakhala osakanikirana komanso osakanikirana amathira ndipo afika pakufanana.
7. Dulani zidutswa za tofu muzitsulo zazikulu.
8. Gawani mpunga potengera mbale. Supuni zamasamba ndi curry mofanana mu mbale, ndi kuwonjezera crispy tofu ku mbale iliyonse.
9. Onjezani ma cashews ku mbale iliyonse, ndikuwaza basil odulidwa pamwamba.
10. Sangalalani pamene mbale ikutentha!

Mfundo za zakudya pa 1/4 ya maphikidwe: zopatsa mphamvu 550, 30g mafuta, 13g mafuta odzaza, 54g carbs, 9g fiber, 9g shuga, 18g mapuloteni

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