Ntụziaka Thai Green Curry nke nwere akwụkwọ nri na tofu bụ nnukwu nri abalị

Ndinaya

• Thai Green Veggie Curry nwere tofu na cashews
• Nyochaa maka

Na mbata nke October, otú ahụ na-amalite na-achọsi ike na-ekpo ọkụ, na-akasi obi nri abalị. Ọ bụrụ na ị na-achọ echiche usoro nri oge na-atọ ụtọ ma na-edozi ahụ, anyị nwere naanị uzommebe sitere na osisi: Thai Thai veggie curry nwere osikapa agba aja aja na ọtụtụ akwụkwọ nri, gụnyere broccoli, ose mgbịrịgba, karọt. , na mushrooms.

Curry na -enweta ụtọ ya nke ọma site na mmiri ara ehi aki oyibo mkpọ, akwụkwọ ndụ akwụkwọ ndụ curry akwụkwọ ndụ akwụkwọ ndụ, gingerroot ọhụrụ, na ndetu galik, a na -etinyekwa ọkwá ya na basil ọhụrụ na cashews maka ịta ahụ. Maka ederede ọzọ - yana ịkwalite protein dị na efere a-tinye tofu na-ekpo ọkụ. Igodo ahụ? Bee ihe tofu ahụ n'ime mpekere dị ntakịrị, wee sie iberibe ya ruo mgbe ọkụ dị ntakịrị n'akụkụ abụọ ahụ. .

N'ịbụ nke nwere akwụkwọ nri na mkpụrụ osisi obi, curry a na -enye pasent 144 nke uru vitamin A na -atụ aro kwa ụbọchị, pasent 135 nke vitamin C, na pasent 22 nke ígwè, gbakwunyere gram 9 nke eriri n'otu nri.

Bonus: Ọ na-ewepụta nnukwu ihe foduru ka ọ weta ọrụ maka nri ehihie ma ọ bụ kporie ọzọ maka nri abalị na ngwụcha izu ụka. Ka anyị gbue! (Ọzọ: Ntụle dị mfe Vegan Curry Recipes nke onye ọ bụla nwere ike ịmụta)

Thai Green Veggie Curry nwere tofu na cashews

Na -eje ozi 4–6

Efrata

• 1 iko osikapa agba aja aja (ma ọ bụ iko 4 sie osikapa agba aja aja)
• 1 tablespoon mmanụ canola (ma ọ bụ mmanụ esi nri họọrọ)
• 14 oz. tofu siri ike
• 1 ọkara broccoli okpueze
• 1 ose mgbịrịgba
• 2 nnukwu carrots
• 2 iko nke Baby Bella mushrooms
• 1 garlic clove
• Iberibe 1-inch nke gingerroot
• 1 14-oz nwere ike jupụta mmiri ara ehi aki oyibo
• 3 tablespoons green curry tapawa
• Ihe ọṅụṅụ si 1 lime
• 1/2 teaspoon nnu
• 1/4 teaspoon ose ose
• 1/2 iko cashews
• Iberibe basil ọhụrụ maka ịchọ mma

Ntuziaka

1. Esi osikapa dịka ntuziaka si dị.
2. Ka ọ dị ugbu a, mmanụ canola na -ekpo ọkụ na nnukwu skillet karịrị ọkara ọkụ.
3. Igbapu mmiri site na akpa tofu. Iberibe tofu n'ụzọ kwụ ọtọ n'ime ise dị ntakịrị, mana nnukwu iberibe (ị ga-egbutu ha ma emechaa). Esi nri nke tofu n'ime skillet ruo mgbe ọ dị nro n'akụkụ abụọ. Nyefee iberibe ahụ na bọọdụ ịkpụ.
4. Mgbe tofu na -esi nri, na -akwadebe akwụkwọ nri ndị ọzọ: Bee broccoli, bee ose, karọt, na ero, wee ghee galik na gingerroot.
5. Ozugbo a na-esi nri tofu, wepụ ya na skillet, tinye mkpọ mmiri ara ehi aki oyibo na skillet. Kpoo ọkụ maka nkeji 2, tinyezie tapawa curry, ginger, na galik, wee sie nri maka nkeji 2 ọzọ.
6. Nyefee broccoli, ose, karọt, na ero na skillet. Tinye ihe ọṅụṅụ lime, nnu, na ose. Esi nri maka nkeji 8 ruo 10, ma ọ bụ ruo mgbe akwụkwọ nri na -adị nro na ngwakọta curry na -amịpụta ma rute nha anya achọrọ.
7. Bee mpekere tofu n'ime cubes.
8. Kewaa osikapa n'ime efere efere. Wunye veggies na curry ọbụlagodi n'ime ọkwá, tinyekwa tofu dị egwu na nnukwu efere ọ bụla.
9. Tinye cashews na efere ọ bụla, wee fesaa basil a mịrị amị n'elu.
10. Nwee obi ụtọ mgbe efere na -ekpo ọkụ!

Ihe oriri na-edozi ahụ kwa 1/4 nke uzommeputa: calorie 550, 30g abụba, 13g abụba jupụtara, 54g carbs, 9g fiber, 9g sugar, 18g protein

Nyochaa maka