Ntụziaka Tofu nke nwere ntụpọ 10 maka ịbelata ibu

Ndinaya

• Tofu nke Pistachio na-agba ume
• Iko pudding chocolate Tofu
• Tofu na-ese anwụrụ
• Ahịhịa tofu na asparagus na -acha ọbara ọbara
• Tofu dị njikere
• Mmanụ a Lemụ na -atọ ụtọ na mmanụ a Lemụ Lemọn Tofu
• Tofu gbara ọchịchịrị
• Ugu Mmanụ aṅụ Tofu
• Pesto Green Triple Ude
• Tofu e ji esi nri
• Nyochaa maka

Chee na tofu bụ ihe na-adịghị mma na enweghị isi? Ezi ntụziaka ndị a na-agbapụta ọnụ ga-agbanwe obi gị gbasara ihe dị nro, na-egbuke egbuke nke bean curd ruo mgbe ebighị ebi! Ọ bụghị naanị na tofu dị mma maka nri dị ala, ọ na-ejupụta na protein soy dị mma maka gị, ígwè, na omega-3 fatty acids. Tofu bụkwa otu n'ime nri kacha agbanwe agbanwe, na -eme ka ọ bụrụ nnukwu ntọala maka ihe ụtọ na ụtọ ụtọ. Lelee nri iri a na-atọ ụtọ bụ ihe ọ bụla ma ọ bụghị ihe na-adịghị mma!

Tofu nke Pistachio na-agba ume

Kalori 243, abụba gram 15, carbohydrates gram 19, protein gram 14, 570 milligrams sodium, eriri gram 4

N'ime uzommebe a pụrụ iche, a na-emikpu mbadamba tofu na ngwakọta nke pistachio na achịcha achịcha maka nri na-atọ ụtọ nke nwere udiri ụtọ.

Efrata:

14 oz. tofu

2 tbsp. obere soy ihendori

1 1/2 iberibe achịcha ọka wit dum

1/2 c. pistachio akụ

N'ala ose nụrụ ụtọ

2 tbsp. mọstad ose

2 tbsp. maple sirop

1/2 tbsp. obere soy ihendori

1 tbsp. tofu Mayonezi

Ntuziaka:

Kpochapu oven ruo ogo 400; kwadebe mpempe achịcha site na iji mmanụ na -ete ya obere ma ọ bụ were ihe mkpuchi silicone kpuchie ya. Bee tofu ahụ n'ime 8 1/2-in. mpekere ma kpoo ha nke ọma na akwa nhicha akwụkwọ. Ghichaa akụkụ abụọ nke tofu na 2 tbsp. soy sauce ma hapụ ya ka ọ bụrụ marinate maka opekata mpe nkeji 10. Mgbe tofu na-agba mmiri, tinye achịcha ahụ n'ime ihe nhazi nri ma gbanye ya n'ime crumbs dị mma. Gwakọta 1 iko crumbs n'ime nnukwu efere, na-emighị emi (chekwaa crumbs ọ bụla maka ojiji ọzọ.) Pulse pistachios na nhazi ahụ ruo mgbe ha na-ebelata ka ọ bụrụ ezigbo crumbs. Tinye ha na crumbs na achịcha na-emesapụ aka nke ose oji, ma gwakọta nke ọma. Na nnukwu efere ọzọ, jikọta mọstad, sirop, soy sauce, na Mayonezi. Tinye otu mpempe tofu n'ime ngwakọta mọstad, na-ekpuchi ya n'akụkụ niile; wee tinye ya n'ime achịcha achịcha, fesaa achịcha n'elu na n'akụkụ, were obere tinye ha n'ime tofu. Tinye na mpempe akwụkwọ a kwadebere. Tinyegharịa na mpekere tofu niile. Tinye tofu n'ime oven na akpọọ nkụ maka nkeji 20, ma ọ bụ ruo mgbe achịcha achịcha na -acha aja aja. Jiri ihendori nke nhọrọ gị jee ozi.

Na -eme 4 servings.

Ntụziaka sitere na FatFree Vegan Kitchen nyere

Iko pudding chocolate Tofu

Kalori 112, shuga gram 10.3, gram 6.5 abụba, carbohydrates 11.8 g, protein 1.7 g

Na -achọ ihe dị ụtọ? Tofu na-eme ka ntọala dị mma maka desserts dị ala dị ka pudding silky a dị nro. Jiri chọkọleti na, n'ezie, ọtụtụ tofu kpochaa ọgwụgwọ a dị ụtọ, wee tinye pudding ahụ n'ime iko chocolate oriri.

Efrata:

Maka chocolate tofu pudding:

Igbe tofu 1, nke akpọrọ akpọrọ

2 tbsp. agave nectar

1/2 c. chocolate ibe, gbazee na mma ntakịrị

1/4 c. chocolate sauce (ụdị ị na -eji maka mmiri ara ehi chocolate)

Maka iko pudding:

2 c. chocolate ibe

2 tbsp. mmanụ ihe oriri

1 uzommeputa chocolate tofu pudding

Raspberries

Ude ntụ ntụ

Ntuziaka:

Maka chocolate tofu pudding:

Tinye ihe niile dị na Vitamix (ma ọ bụ blender) ruo mgbe ọ dị nro. Refrigerate ruo mgbe ọ dị njikere imeju iko chocolate (ihe dị ka nkeji iri atọ). Ozugbo ị dị njikere imeju iko ndị ahụ, kpoo pudding ahụ n'ime nnukwu akpa mkpọchi zip. Bee obere oghere n'akụkụ ala nke akpa ahụ wee pudding n'ime iko.

Maka iko pudding:

Ahịrị 24 obere muffin tin nwere mpempe akwụkwọ. Gbazekwa ibe na mmanụ ihe oriri n'ime obere efere na ngwa ndakwa nri. Na-akpali ọ bụla 30 sekọnd na okpomọkụ ruo mgbe ibe gbazee nke ọma. Ngaji ihe dị ka 1 tsp. gbazere chọkọleti n'ime eriri muffin nke ọ bụla wee jiri azụ otu ngaji gbasaa akụkụ ya. Tinye tin ahụ na friza ka ụlọ ọrụ chọkọletị ahụ sie ike. Tinye akwa chocolate nke abụọ na iko, ifriizi ọzọ. Nọgide na -ajụ oyi ruo mgbe ị dị njikere iwepu akwụkwọ. Debe iko pudding juru n'ime friji maka ihe dị ka awa 4, ya mere pudding ahụ na-edozi ma na-esiwanye ike. Top na ude pịara na raspberries.

Na-eme iko 24.

Ntụziaka sitere na Fat Girl Trapped in a Skinny Ahụ

Tofu na-ese anwụrụ

Kalori 84, shuga 4.6 grams, gram 6.1 g, carbohydrates 5.6 g, protein 1.9 g

Ahịrị bean curd ndị a na-esighi ike na-enweta mmụba ụtọ na-esi ísì ụtọ na ngwakọta dị ala nke sauces na ngwa nri. Ọ bụ ezie na ị nwere ike jiri kale na osikapa na -ejere ha ozi (dị ka eserese), nweere onwe gị ijikọta tofu na ihe ndị ọzọ iji mechaa nri dị mma na afọ ojuju.

Efrata:

1 ngwugwu tofu siri ike

1 1/2 tbsp. safflower mmanụ

1 1/2 tbsp. maple sirop

1 tbsp. mmanya osikapa

1/2 tsp. mmiri mmiri anwụrụ

1/4 tsp. garlic ntụ ntụ

1/4 - 1/2 tsp. ose talugwu

Ntuziaka:

Wepu tofu gị wee bee n'ime mpekere asatọ hà nhata. Debe mpekere ndị ahụ n'ụzọ kwụ ọtọ n'elu towel okpukpu abụọ karịa nke kichin yana akwa akwa akwa okpukpu abụọ n'elu. Dina nnukwu osisi n'elu ma tinye akwụkwọ ole na ole dị arọ n'elu. Pịa maka 25 - 35 min. Kpochapu oven ka obụpịa ya na ogbe dị n'elu slats. Gwakọta ihe ndị ọzọ niile n'ime nnukwu efere. Mpekere tofu n'ime 1/4 nke obosara sara mbara ma ọ bụ obere oghere. Debe tofu na nnukwu efere ya na ihe ndị dị mmiri mmiri ma jiri nwayọ mee nke ọma ruo mgbe ejiri mkpuchi kpuchie ya. Dina tofu n'elu pan nke nwere akpụkpọ anụ na broil maka nkeji anọ ruo asatọ, ruo mgbe aja aja na-acha odo odo na-adị ntakịrị ọchịchịrị. Oge dịgasị iche dabere na oven gị. Tụgharịa ma sie ofe ọzọ ruo nkeji anọ ruo asatọ ruo mgbe aja aja aja. Dịka, akụkụ nke abụọ na -agba aja aja ntakịrị. Wepu ya na oven wee jee ozi ozugbo.

Na-eme 3-4 servings.

Ntụziaka nke The Edible Perspective nyere

Ahịhịa tofu na asparagus na -acha ọbara ọbara

Kalori 138, shuga gram 8.2, gram 5.2 abụba, carbohydrates 14.6 g, protein 12.4 g

Ube asparagus crunchy na-enye ihe na-atọ ụtọ (ma na-edozi ahụ) maka ihe dị nro nke bean curd, ebe nsị nke ihendori hoisin na-esi ísì ụtọ na-enye efere a nnukwu ihe ụtọ. Ọ bụghị naanị na nri a bụ ụzọ siri ike ịmasị ndị ọbịa nri abalị, ọ dịkwa obere kalori na abụba.

Efrata:

7 oz. tofu siri ike

1/2 tsp. mkpụrụ osisi sesame

2 tbsp. hoisin ihendori

2 tbsp. obere soy ihendori

1 tsp. Achịcha Sriracha

1 tsp. shuga ọcha (nhọrọ)

10 ube asparagus

1/2 tsp. ose ise

Ntuziaka:

Tụgharịa ihe grill ma ọ bụ ihe a na-esi nri ka ọ dị elu. Na obere skillet kpọrọ nkụ n'elu ọkara okpomọkụ, gbanye mkpụrụ osisi sesame ruo mgbe ola edo. Wunye na efere wee chekwaa maka ịchọ mma. Bee ihe mgbochi tofu ahụ na ọkara, wee tụgharịa otu ọkara n'akụkụ ya ma bee ya na ọkara ka i wee nwee iberibe abụọ nke dị ihe dị ka sentimita 1 n'obosara. Chekwaa ọkara nke ukwuu maka iji ọzọ ma ọ bụ mee ka uzomume okpukpu abụọ. Debe iberibe ịkpụ na akwa nhicha akwụkwọ dị ọcha wee hichapụ.

Iji mee ihendori:

Na obere efere, jikọta hoisin, soy, Sriracha, na sugar. Wepụ ya. Debe asparagus na grill (nhọrọ: were mmanu na-ete ube) na ghee maka nkeji ise na-atụgharị ube ahụ ruo mgbe esiri ya nke ọma. Kewaa n'etiti efere abụọ. Debe tofu akọrọ na efere wee fesaa ya ihe ụtọ abụọ ahụ n'akụkụ abụọ. Jiri aka mmanụ ihe oriri na-ete ihe n'ọkụ n'elu akwa nhicha ka tofu ghara ịrapara. Debe tofu na mpekere ọkụ ma emetụla ya aka otu nkeji ka o wee nwee ike ịchọgharị na -enweghị ịrapara. Tụgharịa ogo 45 tofu iji mepụta akara grill "X". Esi nri 30 sekọnd. Iji spatula jiri nlezianya tụgharịa tofu ahụ ma sie nri maka otu nkeji ọzọ. Mgbe ọ na-esi nri, gbanye ma ọ bụ fesa ụfọdụ ihendori na tofu. Wepu tofu na grill ma tinye n'elu ube asparagus. Wunye ihendori nke fọdụrụ n'elu efere nke ọ bụla (ị ga-enwekwu ya). Wụsa mkpụrụ osisi sesame ahụ.

Na-eme 2 servings.

Ntụziaka Jeffrey Saad nyere, onye na -ahụ maka ọwa nri United United nwere mmasị, onye na -eri nri, onye siri nri na onye edemede Kitchen zuru ụwa ọnụ nke Jeffrey Saad: Ntụziaka na-enweghị oke (dị na Machị 20th)

Tofu dị njikere

Kalori 80, shuga gram 0.7, abụba gram 1.7, carbohydrates gram 11.8, protein gram 3.5.

Kedu onye chọrọ nri ọkụkọ mgbe ị nwere ike iri nri tofu nuggets na-edozi ahụ kama? Nri nri oge a dị mfe ime yana zuru oke maka itinye n'ime ụdị nri dị iche iche. Aro anyị? Mọstad mmanụ aṅụ na-atọ ụtọ nke na-atọ ụtọ nke sitere na 1 tsp. agave, 2 tbsp. mọstad, na 1 tbsp. vegan Mayonezi.

Efrata:

1 nkp. tofu siri ike (oyi kpọnwụrụ, thawed ma pịa ya)

1 c. mmiri ara ehi na-adịghị ụtọ nke na-abụghị mmiri ara ehi

3 tbsp. akwukwo nri bouillon

3 tbsp. mọstad

1 c. achịcha achịcha panko

1 c. ntụ ọka wheat dum

Nnu na ose (nhọrọ)

Ntuziaka:

Kpoo oven ruo ogo 400. Were tofu gị siri ike (kpọnwụrụ akpọnwụ, kpọnwụọ, wee pịgharịa ka ọ dị mma), bee ya n'ime cubes 1. Gwakọta "mmiri ara ehi vegan", bouillon akwukwo nri, na mọstad ọnụ. Itinye tofu cubed n'ime ngwakọta "mmiri ara ehi". Nyefee ya na ntụ ọka wheat dum. Tinye n'ime ngwakọta mmiri ara ehi ọzọ. Nyefee na panko crumbs. Tinye na mpempe kuki tere mmanụ. Nri maka minit 15 ruo 20. Nwee obi ụtọ na ihendori gị na -ekpo ọkụ, mgbakwasa anụ ụlọ vegan, ketchup, mọstad, wdg.

Na-eme nuggets 16.

Ntụziaka nke Veg Obsession wetara

Mmanụ a Lemụ na -atọ ụtọ na mmanụ a Lemụ Lemọn Tofu

47 kcal, 8.4 grams shuga, 0.2 grams abụba, 11.8 grams carbohydrates, 0.4 grams protein.

Ma ịchọrọ ị nweta nri abalị na -atọ ụtọ ma ọ bụ na ịchọrọ naanị nri dị mma, mkpụrụ osisi tofu ndị a na -atọ ụtọ na -atọ ụtọ na -eme nnukwu nhọrọ. Ngwakọta nke ụtọ jam (dị ka mango chutney) na ihe ọ lemonụ lemonụ lemon na -eme ka tofu nwee ụtọ na -enweghị atụ nke na -agaghị egbochi nri gị siri ike.

Efrata:

1 gbochie tofu siri ike

1/2 c. ụtọ jam / jelii / na-echekwa

1/3 c. mmanụ a honeyụ (ọ bụrụ na ị naghị eri mmanụ a honeyụ, jiri agave, maple, ma ọ bụ syrup yacon)

1/4 c. ihe ọ lemonụ lemonụ lemon (na ntụtụ, ị nwere ike iji apụl cider mmanya)

Nhọrọ ma akwadoro:

1/4 c. apụl cider mmanya

1/2 tsp. ginger ntụ ntụ

2 tbsp. EVOO (ma ọ bụ aki oyibo, flax, hemp, mmanụ grapeseed)

Ntuziaka:

Gwakọta marinade n'ime nnukwu efere ma kwe ka tofu mee ka ọ dịkarịa ala minit 15 ruo abalị. Richaa na mpempe kuki nke nwere foil na ogo 450 maka nkeji 20 n'akụkụ nke mbụ (ndụmọdụ: mmanụ aṅụ na-aga caramelize, ya mere jiri foil maka nhicha dị mfe). Mgbe ahụ, tụgharịa na akpọọ nkụ maka ihe dịka minit 10 ọzọ. Lelee mmanụ a becauseụ n'ihi na shuga nwere ike ịgba ọkụ. Tinye ihe mgbakwunye n'ime akpa ma chekwaa na friji ruo ụbọchị anọ ma ọ bụ ise.

Na -eme mpekere 18 ogologo, dị gịrịgịrị.

Ntụziaka nke Love Veggies na Yoga nyere

Tofu gbara ọchịchịrị

Kalori 24, abụba gram 1.3, carbohydrates gram 1.8, protein gram 2.2

Mgbe ụfọdụ, ihe niile ọ na-ewe bụ ntakịrị nri dị ụtọ iji mee efere tofu na-eru uju. N'ime uzommeputa a dị mfe, na-ekpuchi ibe ọ bụla na ngwa nri dị iche iche dị ka chili ntụ ntụ, cumin, na cayenne maka efere na-esi ísì ụtọ nke na-agaghị adị nso na-agbaji ụlọ akụ calorie!

Efrata:

1 ngọngọ tofu

1/4 tsp. cayenne

1/4 tsp. yabasị granulated

1/4 tsp. galik granulated

1/4 tsp. chili ntụ ntụ

1/4 tsp. cumin, ala

1/4 tsp. coriander, ala

1/4 tsp. ose oji, ala

1 tbsp. paprika

1/2 tsp. thyme

Ntuziaka:

Tinye tofu n'ime nnukwu efere. Na skillet na -ekpo ọkụ, tofu aja aja na -enweghị mmanụ ma ọ bụ mmiri. Mgbe ihu aja aja, tụgharịa na mkpuchi esi nri ruo mgbe esichara ya. Oge na-adabere na ọkpụrụkpụ nke tofu.

Na -eme 4 4 ​​oz. servings.

Ntụziaka nke Chef Anthony Stewart nke Pritikin Longevity Center dị na Miami, Florida nyere

Ugu Mmanụ aṅụ Tofu

29 kalori, 6.5 grams shuga, 0.2 grams abụba, 6.9 grams carbohydrates, 0.4 grams protein.

Whonye maara na bọta bọta na mmanụ a wouldụ ga -eme nnukwu ihe mgbakwunye na tofu? Mpekere ndị a na-atọ ụtọ nwere ederede na-ahapụ gị afọ ojuju zuru oke.

Efrata:

1 ngọngọ tofu siri ike

1/4 c. ugu butter

1/3 c. mmanụ a (ụ (ma ọ bụ agave ma ọ bụ maple)

1 tsp. ginger ala

1/4 c. apụl cider mmanya

Nhọrọ:

Nri nke tamari ma ọ bụ soy sauce

Ntụtụ nke nutmeg/cayenne/chili powder/cumin/pumpkin pie spice/cinnamon

Mkpọsa mmanụ EVOO/aki oyibo/hemp

Ntuziaka:

Ghichaa ka ị jikọta ihe niile. Marinate tofu a mịrị amị maka nkeji iri na ise ruo awa 24. Ime na mpempe kuki nwere foil na ogo 450 maka nkeji 20 wee tụgharịa ma sie nri nkeji ise ọzọ ma ọ bụ karịa. Rịba ama: M na -eji tofu nke frijuru, debe ya, ma pịa ya.

Na -eme mpekere 18 ogologo, dị gịrịgịrị.

Ntụziaka nke Love Veggies na Yoga nyere

Pesto Green Triple Ude

436 kcal, 3.1 grams shuga, 42 grams abụba, gram 12.4 carbohydrates, protein 5.6 grams.

Ọ bụrụ na ị hụrụ pesto n'anya ma hụ na ọ na-abụ abụba (n'ihi ọtụtụ mmanụ oliv, mkpụrụ osisi pine, na cheese Parmesan), gbalịa ịmepụta concoction a na-emepụta na tofu silk na veggies. Chọta ụzọ iji chọọ efere gị kachasị amasị, dị ka pasta ọka wit ma ọ bụ pizza, na nri a na-atọ ụtọ, nke na-ekiri ihe dị ka calorie 436 n'otu iko.

Efrata:

1/2 c. peas

50g. akwụkwọ nri

30 akwụkwọ basil ọhụrụ

1/4 c. cashews enweghị nnu

1 nnukwu garlic

5 tbsp. mmanụ olive

4 tbsp. tofu silk

A Mike nke nwa ose

Ntuziaka:

Debe peas maka nkeji ole na ole iji mee ka ọ dị nro. Hichaa akwụkwọ nri site na itinye ya na colander wee wụsa mmiri ọkụ na -esi esi. Mgbe ị na -agagharị, jiri mmiri oyi sachaa ma pịchaa mmiri mmiri niile ị nwere ike. Gwakọta ihe niile na-esi nri ọnụ ma tinye ose ojii n'ala ọhụrụ.

Na -eme iko abụọ.

Ntụziaka nke Tomato Tinned nyere

Tofu e ji esi nri

Kalori 39, gram 1.2 abụba, carbohydrates 4.2 grams, protein 2.5 grams

Ntụziaka a dị mma na-ewe naanị nkeji ole na ole nke oge nkwadebe, mana nsonaazụ ya na-atọ ụtọ! Iri nke tofu n'ime mmanya balsamic, galik, na oregano na-enye efere ahụ ntakịrị nri. Jiri veggies ọkacha mmasị gị jee ozi iji mechaa nri gị.

Efrata:

1 ngọngọ tofu siri ike

1/2 c. balsamic mmanya

3 tbsp. galik a kụrụ akụ

2 tbsp. akpọnwụ oregano

Ntuziaka:

Bee tofu n'ime mpekere. Gwakọta mmanya balsamic, galik, na oregano ọnụ, wee kpoo tofu nkeji iri atọ. Grill, sie ma ọ bụ pan-sear.

Na -eme 4 servings.

Ntụziaka sitere n'aka Chef Anthony Stewart nke Pritikin Longevity Center na Miami, Florida

Nyochaa maka