Bio mupunga sanganisa ne tofu uye miriwo
Nguva yekugadzirira
Nguva yekubika
Yese nguva
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: Jessica
Imba yekicheni: Muriwo
Kushumira: 4
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
- 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.
- Muchopu tinoisa sadza nemvura uye munyu uye regai zvibike kwemaminitsi makumi mashanu.
- Rega itonhorere uye inomhanyisa nguva nenguva apo inotonhora kuti irege kukamurwa.
- 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.
- Isu tinocheka iyo tofu kuita zvidimbu zvidete uye tinokanga mupani nemafuta mashoma. Kana zvaitwa tinowedzera kuputika kwesoya muto kuti tipe zvinonaka.
- 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.
- 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 mupani nemafuta mashoma wobva yashava zvishoma kune rumwe rutivi.
- Muchoto: isa papepa rekubika uye uisiye kwemaminitsi gumi nemashanu kune rumwe rutivi kusvikira yava ndarama. Pano hazvidikanwi kuwedzera mafuta neiyo nzira ine hutano.
- Mune fryer, ndiyo nzira inokurumidza.
Kana uine nguva shoma uye uchimhanyira, unogona kutsiva muto we soy muto, unozonakawo chaizvo.
- Yakakangwa mupani nemafuta mashoma wobva yashava zvishoma kune rumwe rutivi.
- Muchoto: isa papepa rekubika uye uisiye kwemaminitsi gumi nemashanu kune rumwe rutivi kusvikira yava ndarama. Pano hazvidikanwi kuwedzera mafuta neiyo nzira ine hutano.
- Mune fryer, ndiyo nzira inokurumidza.
Kana uine nguva shoma uye uchimhanyira, unogona kutsiva muto we soy muto, unozonakawo chaizvo.
Ruzivo rwehutano maererano nekushandira
Calories: 500
Recipe na Kicheni Mapepa pa https://www.lasrecetascocina.com/mixture-of-rice-bio-with-tofu-and-vegetables/