Tempeh yana da kyau a game da duk wani kayan lambu mai banƙyama , kuma wannan mai cin ganyayyaki da vegan tempeh teriyaki stir fry girke-girke da albasa da ja da barkono mai karar fata ba banda. A cikin wannan girke-girke mai sauƙi, an dafa shi tempeh a cikin sauye-sauye teriyaki mai dadi sosai tare da zuma, tafarnuwa, da ginger, da kuma albarkatun gargajiya na gargajiya, ciki har da albasa, jan barkono da barkono da barkono. Hakanan zaka iya zubar da wani abarba, idan kana so.
Wannan tempeh teriyaki kara-fry girke-girke tare da barkono barkono da pineapples ne mai cin ganyayyaki da vegan . Yawancin kayan cin abinci na teriyaki ba su da kyauta, kuma wasu tempeh sun hada da alkama. Idan kana buƙatar yin wannan girke-girke ba tare da amfani ba, za a buƙatar ka tabbata kana da sauye-sauyen teriyaki mai guba (Kikkoman iri yana sanya daya shahararren version, misali), kuma duba su kasance 100% tabbata cewa kana da gluten-free tempeh (duba lakabin don tabbatar da cewa ba shi da hatsi da aka kara, kamar yadda wasu suka yi, ko da yake wasu hatsi basu da kyauta ). Har ila yau kuna buƙatar satar da sauya mai yisti na yau da kullum don maye gurbin kyauta, kamar Nama Shoyu ko tamari .
Duba kuma: Ƙarin girke-girke mai cin ganyayyaki
Abin da Kayi Bukatar
- 2 tbsp. shinkafa vinegar
- 3 tbsp. Soya Sauce
- 2 tbsp. teriyaki sauce (ko hoisin miya)
- 1 tsp. Maple syrup ko zuma
- 1/2 tsp. tafarnuwa foda
- 1/2 tsp ginger foda (na zaɓi)
- 1 tbsp. man zaitun ko man zaitun
- 1 8-oz. kunshin tempeh, yankakken cikin cubes
- 1 matsakaici albasa, yankakken
- 1 jan barkono barkono, yankakken
- 1 barkono barkono mai launin barkono, da aka rufe
- 2/3 kwari abar kwari (zaɓi)
- 1 tbsp. sesame tsaba, don ado (na zaɓi)
Yadda za a yi shi
- Gyaɗa tare da shinkafa vinegar, soya sauce, teriyaki ko hoton sauce, maple syrup ko zuma, tafarnuwa da kuma ginger foda a cikin karamin tasa. Ajiye.
- Gasa guda ɗaya daga cikin man fetur a cikin babban skillet kuma ƙara tempeh. Ƙasa don 'yan mintoci kaɗan a kowace gefen har sai an yi launin ruwan kasa. Idan kana da sutura ba tare da sanda ba, za ka iya cire man fetur kuma kawai kwanon rufi-fry the tempeh a bit don ba shi a fara shugaban.
- Ƙara albasa da kore da jan barkono barkono da zafi don minti daya ko biyu, sa'an nan kuma ƙara gurasar vinegar vinegar, da ke motsawa don gashi tempeh da kayan lambu sosai. Tsawanya har sai kayan lambu suna da sauƙi, kimanin minti 3, sannan kuma kara a cikin abarba da zafi don wani minti daya ko biyu, yana motsawa sau da yawa.
- Ku bauta wa teriyaki tempeh da rassanka akan shinkafa, noodles, quinoa, ko sauran hatsi da kuma ado da tsaba na soname don ɗan karin rubutu da gabatarwa.
Idan kuna gaggawa don samun abincin dare a kan teburin, ku bauta wa wannan tempeh teriyaki tare da shinkafa a nan gaba ko a kan bishiyoyin shinkafa masu girka maimakon shinkafa ko quinoa. Couscous wani zaɓi ne mai sauri don dafa.
Duba kuma:
| Gudanar da Sha'idodin Abinci (ta hanyar bauta) | |
|---|---|
| Calories | 317 |
| Total Fat | 15 g |
| Fat Fat | 3 g |
| Fat maras nauyi | 7 g |
| Cholesterol | 0 MG |
| Sodium | 1,133 MG |
| Carbohydrates | 30 g |
| Fiber na abinci | 4 g |
| Protein | 19 g |