Bio mupunga sanganisa ne tofu uye miriwo

Une shamwari inodya zvinomera here uye iwe hauzive chekumudyira? Nhasi tinokuunzira nzira yakakwana yauchada mese, a kusanganiswa kwemupunga wakakura ne tofu nemiriwo. Ichowo chidya chakazara chose chine mupiro mukuru wekudya kune kudya kwedu. Ino nguva zvigadzirwa zvakatengwa pawebhu Iyo Yakabatana Barn, chitoro chepamhepo chakanangana nekutengeswa kwezvinhu zvinogadzirwa. Isu tinovimba iwe unofarira nzira yedu ye musanganiswa webio mupunga ne tofu nemiriwo!

Bio mupunga sanganisa ne tofu uye miriwo
Iko kusanganiswa kweiyo bio mupunga ne tofu uye miriwo chikafu chinonaka chauchazoda. Inogona kutaridzika kunge yakanyanya kujeka nzira asi iri nyore nzira ine mavitamini mazhinji.

munyori:
Imba yekicheni: Muriwo
Kushumira: 4

Nguva yekugadzirira: 
Kubika nguva: 
Nguva yakazara: 

Zvimwe
  • 300 gr. kusanganiswa kwemupunga wakakura kubva kune yakasarudzika girari
  • 1 l. yemvura
  • 250 gr. gorosi gorosi tofu
  • 1 kupwanya soy muto
  • 60 gr. mhiripiri tsvuku
  • 60 gr. mhiripiri
  • 60 gr. chives
  • 60 gr. zucchini
  • 8 broccoli matavi
  • 2 makarotsi
  • 3 clove yegariki
  • 1 tablespoon yemhandara yemafuta emuorivhi
  • 2 mashupuni eshuga
  • 3 mashupuni bharisamu vhiniga yemodena
  • 1 kana 2 cayenne yakasarudzwa zvakanaka
  • 200 gr. soy muto
  • 100 gr. yemvura
  • 2 tablespoons chibage

Kugadzirira
  1. Chinhu chekutanga chatichazoita kumanikidza iyo tofu kuti iburitse mvura yakawanda sezvinobvira. Isu tinoiburitsa mupurasitiki uye toiputira mumucheka kana akati wandei mapepa ekicheni. Pamusoro tinoisa chinhu chine huremu (ndakaisa ndiro nejagi remvura pamusoro). Tinoisiya yakadaro kwemaminitsi makumi maviri. Tinogona kutsika danho iri asi ini pachangu ndinoifarira zvakanyanya.
  2. Muchopu tinoisa sadza nemvura uye munyu uye regai zvibike kwemaminitsi makumi mashanu.
  3. Rega itonhorere uye inomhanyisa nguva nenguva apo inotonhora kuti irege kukamurwa.
  4. Isu tinocheka miriwo muzvipenga zvejulienne uye tinoipisa kune maminetsi makumi maviri nemashanu. Tinogona zvakare kuvabikira mumvura kana mune wok. Isu tinovaita kuti vanyungudike sezvo miriwo ichengetedza mavitamini akawanda.
  5. Isu tinocheka iyo tofu kuita zvidimbu zvidete uye tinokanga mupani nemafuta mashoma. Kana zvaitwa tinowedzera kuputika kwesoya muto kuti tipe zvinonaka.
  6. Muchopu, svinura gariki nemafuta. Kana dzave shava dzegoridhe, wedzera shuga, vhiniga, iyo cayenne yeupfu, muto we soy uye girazi remvura umo tichava tanyungudutsa chibage. Tinorega richiita semiti kusvikira muto wakora zvishoma.
  7. Mune skillet yakakura kana casserole diki tinoisa mupunga, miriwo, tofu nemuto uye tozvisanganisa nekuzvibika kwemaminetsi mashoma kana kusvika chapisa.

Notes
Iwe unogona kubika tofu nenzira nhatu dzakasiyana:
- Yakakangwa mugango nemafuta mashoma uye woisa brown zvishoma padivi rega.
- Muhovhoni: unoisa papepa risinganyatsozorwa mafuta woisiya kwemaminitsi gumi nemashanu kudivi rega rega kusvika yatsvukira. Pano hazvidi kuti uwedzere mafuta neiyo iri nzira ine hutano.
- Mune yakadzika mafryer, ndiyo inokurumidza nzira.
Kana uine nguva shoma uye uchimhanyira, unogona kutsiva muto we soy muto, unozonakawo chaizvo.

Ruzivo rwehutano maererano nekushandira
Calories: 500


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  1. Inotarisira iyo data: Miguel Ángel Gatón
  2. Chinangwa cheiyo data: Kudzora SPAM, manejimendi manejimendi.
  3. Legitimation: Kubvuma kwako
  4. Kutaurirana kwedata
  5. Dhata yekuchengetedza: Dhatabhesi inobatwa neOccentus Networks (EU)
  6. Kodzero: Panguva ipi neipi iwe unogona kudzora, kupora uye kudzima ruzivo rwako