Ena Thai Green Curry Recipe e nang le Veggies le Tofu ke Lijo tse Ntle tsa Bosiu ba Beke

Litaba

• Thai Green Veggie Curry le Tofu le Cashews
• Tlhahlobo bakeng sa

Ha October e fihla, takatso ea lijo tsa mantsiboea tse futhumetseng le tse tšelisang e qala. Haeba u ntse u tsoma likhopolo tsa mekhabiso ea selemo tse monate le tse matlafatsang, re na le risepe ea semela bakeng sa hau: Khai e tala ea veggie ea Thai e na le raese e sootho le meroho e mengata, ho kenyeletsoa broccoli, pepere ea tšepe, lihoete , le li-mushroom.

Kheri e fumana tatso ea eona e nonneng ho tsoa lebeseng la coconut e entsoeng ka makotikoting, peista e tala e tala, gingerroot e ncha, le konopo ea konofolo, mme likotlolo li na le basil le li-cashews tse ncha bakeng sa crunch. Bakeng sa botsoako bo bong hape-le ho eketsa protheine sejana sena-eketsa crispy tofu. Senotlolo? Khaola tofu ka likhae tse batlang li le tšesaane, ebe u pheha likotoana ho fihlela li chesoa hanyane ka mahlakore ka bobeli. (Related: Bowl ena e Bonolo ea Vegan Coconut Curry Noodle E otla Sebaka Ha U Khathetse Haholo Hore U ka Pheha)

E tletse ka meroho le lijo-thollo tse monate, curry ena e fana ka karolo ea 144 lekholong ea boleng ba letsatsi le letsatsi ba vithamine A, karolo ea 135 lekholong ea vithamine C, le karolo ea 22 lekholong ea tšepe, hammoho le ligrama tse 9 tsa fiber ha u sebeletsa.

Bonus: E etsa lijo tse setseng ho tlisa mosebetsing lijo tsa motšehare kapa ho futhumatsa lijo tsa mantsiboea bosiung bo maphathaphathe ba beke. Ha re qaleng ho choha! (Ho feta: Li-Recipes tsa Vegan Curry Tse Hlollang Tseo Motho e Mong le e Mong a ka li Tsebang)

Thai Green Veggie Curry le Tofu le Cashews

E sebeletsa 4–6

Lisebelisoa

• 1 kopi e sa butsoang raese e sootho (kapa linoelo tse 4 tse phehiloeng raese e sootho)
• 1 tablespoon oli ea canola (kapa oli ea ho pheha e ratoang)
• 14 oz. tofu e eketsehileng
• 1 broccoli ea moqhaka o mahareng
• 1 pepere e tšepe e khubelu
• Lihoete tse 2 tse kholo
• Likopi tse 2 tsa li-mushroom tsa Baby Bella
• 1 clove ea konofolo
• Karolo ea 1-inch ea gingerroot
• 1 14 oz e na le lebese le nang le mafura a mangata a coconut
• 3 tablespoons tala curry peista
• Lero le tsoang ho 1 lime
• 1/2 teaspoon letsoai
• 1/4 teaspoon pepere ea fatše
• 1/2 senoelo sa li-cashews
• Basil e sa tsoa khuoa bakeng sa ho khabisa

Litsela

1. Pheha raese ho latela litaelo.
2. Ho sa le joalo, oli e futhumetseng ea canola ka skillet e kholo holim'a mocheso o mofuthu.
3. Hlatsoa metsi ka setsing sa tofu. Selae sa tofu se otlolohile ho isa ho tse hlano tse tšesaane, empa likotoana tse kholo (u tla li tšela hamorao). Pheha likotoana tsa tofu ka skillet ho fihlela li le crispy mahlakoreng ka bobeli. Fetisetsa likotoana leboteng la ho itšeha.
4. Ha tofu e ntse e pheha, li-veggies tsa pele ho moo: Khaola broccoli, selae pepere, lihoete le li-mushroom, 'me u qete konofolo le gingerroot.
5. Hang ha tofu e phehiloe ho pheha, 'me u tlose ho skillet, eketsa lebese la kokonate ho skillet. E futhumetse metsotso e 2, ebe o kenya peista, ginger le konofolo, 'me u phehele metsotso e meng e 2.
6. Fetisetsa likotoana tsa broccoli, pepere, rantipole le li-mushroom ho skillet. Kenya lero la kalaka, letsoai le pepere. Pheha metsotso e 8 ho isa ho e 10, kapa ho fihlela li-veggies li le bonolo 'me motsoako oa curry o kokobela' me o fihletse botsitso bo lakatsehang.
7. Khaola likotoana tsa tofu ka likotoana tsa boholo ba ho loma.
8. Arola raese ka likotlolo tse sebeletsang. Spoon veggies le curry ka ho lekana ka likotlolo, 'me u kenye crispy tofu sekotlolo se seng le se seng.
9. Kenya li-cashews sekotlolo se seng le se seng, ebe u fafatsa basil e khethiloeng ka holimo.
10. Thabela ha sejana se futhumetse!

Lintlha tsa phepo ka karolo ea 1/4 ea risepe: lik'hilojule tse 550, mafura a 30g, mafura a 13g, mafura a 54g, fiber ea 9g, tsoekere ea 9g le protheine ea 18g

Tlhahlobo bakeng sa