Chinsinsi chomwe chili ndi carb wotsika lero ndi choyenera kwa anthu azinyama. Ndipo ngati simugwiritsa ntchito tchizi, ndioyenera ngakhale kwa vegans.
Tiyenera kuvomereza kuti sitimakonda tofu. Komabe, timakonda kuyesa nthawi zonse, kotero mu zakudya zamasamba ndi vegans, ziyenera kupezeka ngati gwero la mapuloteni. Kuphatikiza apo, tofu ilibe mapuloteni abwino, komanso zinthu zina zambiri zofunikira zomwe zimatsata komanso michere.
Ziwiya zophikira kukhitchini
- sikelo yaukitchini waluso;
- mbale;
- chosakanizira ndi zowonjezera;
- mpeni wakuthwa;
- kudula bolodi.
Zosakaniza
Zosakaniza
- 2 wamkulu zukini;
- 200 magalamu a tofu;
- Anyezi 1;
- 2 cloves wa adyo;
- 100 magalamu a mbewu za mpendadzuwa;
- 200 magalamu a tchizi wabuluu (kapena tchizi cha vegan);
- 1 phwetekere;
- Tsabola 1;
- Supuni 1 ya koriander;
- Supuni 1 ya basil;
- Supuni 1 oregano;
- Supuni 5 za mafuta a azitona;
- tsabola ndi mchere kulawa.
Zosakaniza ndi za 2 servings. Nthawi yokonzekera imatenga mphindi 15. Nthawi yophika ndi mphindi 30.
Kuphika
1.
Gawo loyamba ndikutsuka zukini pansi pa madzi ofunda. Kenako iduleni kukhala miyala yayikulu ndikuchotsa pakati ndi mpeni wakuthwa kapena supuni. Osataya zamkati, koma khazikitsani pambali. Adzifunikira pambuyo pake.
Mphete zabwino
2.
Tsopano petsani anyezi ndi adyo. Akonzekeretse pogaya mu chosakanizira. Zikhala zigawo zazikulu.
3.
Tsopano mukusowa mbale yayikulu, kuwonjezera mbewu za mpendadzuwa, zamkati zamkati, anyezi, adyo, tchizi wabuluu ndi tofu kwa icho. Sakanizani zonse mpaka yosalala. Muthanso kugwiritsa ntchito purosesa yazakudya. Tsopano sakanizani ndi mchere, tsabola ndi chilantro. Patulani.
4.
Tsopano sambani phwetekere ndi tsabola ndikudula mu cubes. Chotsani filimu yoyera ndi mbewu pa tsabola. Phatikizani chilichonse mu mbale yaying'ono, nyengo ndi oregano ndi basil ndikuwonjezera mafuta a azitona. Ngati ndi kotheka, kuwaza ndi tsabola ndi mchere ndikusakaniza.
5.
Tengani thumba la makeke kapena syringe ndikuyika tchizi ndi tofu kudzaza m'mphete. Muthanso kugwiritsa ntchito supuni, koma ndi chipangizo chapadera, njirayi imapita mwachangu ndipo mbaleyo imawoneka yokongola kwambiri.
Valani pepala lophika
6.
Ikani mphetezo mu chiwaya kapena mbale yophika, wogawaniza phwetekere wosenda ndi tsabola pakati pawo. Kuphika chilichonse kutentha kwa madigiri 180 Celsius kwa mphindi 25-30. Tumikirani ndi mkate wowuma wa mapuloteni wokutidwa ndi batala wa adyo.
Onjezani masamba osankhidwa ndikuyika mu uvuni
