Iresiphi yanamuhla ye-carb ilungele abasebenza imifino. Futhi uma ungasebenzisi ushizi, kufanelekile ngisho nakuma-vegans.
Kufanele sivume ukuthi asiyithandi ngempela i-tofu. Noma kunjalo, sithanda ukuhlolwa njalo, ngakho-ke ekudleni kwama-imifino nama-vegans, kumele kube khona njengomthombo wamaprotheni. Ngaphezu kwalokho, i-tofu ayiqukethe amaprotheni amahle kuphela, kepha nezinye izinto eziningi ezisebenzayo zokulandela umkhondo nezakhi zomzimba.
Izinto zasekhishini
- isikali ekhishini eliqeqeshiwe;
- isitsha;
- ukuxuba nezinsimbi;
- ummese obukhali;
- ukusika ibhodi.
Izithako
Izithako
- 2 ama-zucchini amakhulu;
- 200 amagremu we-tofu;
- U-1 anyanisi;
- 2 amabhantshi kagalikhi;
- Amagremu ayi-100 wembewu yelanga;
- 200 amagremu ushizi oluhlaza okwesibhakabhaka (noma ushizi we-vegan);
- Utamatisi o-1;
- 1 pepper;
- 1 isipuni se-coriander;
- 1 isipuni se-basil;
- 1 isipuni oregano;
- Wezipuni ezi-5 zamafutha omnqumo;
- upelepele nosawoti ukunambitha.
Izithako ezenzelwe ama-2 servings. Isikhathi sokulungiselela sithatha imizuzu eyi-15. Isikhathi sokubhaka imizuzu engama-30.
Ukupheka
1.
Isinyathelo sokuqala ukugeza ngokuphelele i-zucchini ngaphansi kwamanzi afudumele. Ngemuva kwalokho usike ube yizicucu eziwugqinsi bese ususa maphakathi ngommese obukhali noma ngesipuni. Ungalahli i-pulp, kepha yibekele eceleni. Uzodingeka ngokuhamba kwesikhathi.
Izindandatho ezimnandi
2.
Manje bhula u-anyanisi negalikhi. Zilungiselele ukugaya endaweni yokuxuba. Kuzoba izingcezu ezinkulu kakhulu.
3.
Manje udinga isitsha esikhulu, engeza kuyo imbewu yelanga, ukhukhamba lwe-zucchini, u-anyanisi, ugalikhi, ushizi oluhlaza okwesibhakabhaka ne-tofu. Hlanganisa konke kuze kube bushelelezi. Ungasebenzisa futhi iprosesa yokudla. Manje hlanganisa inhlanganisela nosawoti, upelepele kanye ne-cilantro. Beka eceleni.
4.
Manje geza utamatisi kanye nopelepele bese uthathe ama-cubes. Susa ifilimu elimhlophe nembewu kupelepele. Hlanganisa konke esitsheni esincane, inkathi nge-oregano ne-basil bese ufaka uwoyela we-olive. Uma kunesidingo, fafaza ngopelepele nosawoti uhlanganise.
5.
Thatha isikhwama se-khekhe noma isirinji bese ufaka ushizi nokugcwala emasongweni. Ungasebenzisa futhi isipuni, kepha ngedivayisi ekhethekile, inqubo izohamba ngokushesha futhi isidlo sizobukeka sihle.
Beka ephepheni lokubhaka
6.
Faka izindandatho epanini noma esitsheni sokubhaka, usakaze ngokulinganayo utamatisi osikiwe kanye nopelepele phakathi kwabo. Bhaka yonke into ekushiseni kwama-degrees angama-180 Celsius imizuzu engama-25-30. Khonza ngesinkwa esithosiwe samaphrotheni embozwe bhotela ugarliki.
Faka imifino oqoshiwe bese ufaka kuhhavini
