Real Green Vegan Thai Green Curry Tare da Gluten-Free Zabuka

Yi farin ciki da kyakkyawar kayan lambu na Thai mai girke mai cin ganyayyaki. Ya haɗa da dukkanin ingancin trimmings-lemongrass, tsaba na coriander , gwanan kore, galangal, kaffir lime ganye, madara-kwakwa-ba tare da nama ba. Maimakon haka, yana amfani da nau'o'in naman: alkama mai yalwa ko tofu, ya ɗauki karfin ku.

Wannan girke-girke ne vegan, kuma za ka iya zaɓar don yin shi gluten-free. Duk wata hanyar da ka dafa shi, wannan abincin ne mai dadi, za ka manta da yadda lafiya yake.

Abin da Kayi Bukatar

• Ga Green Curry Manna:
• 1 stalk
• sabo ne lemongrass (sliced ​​finely da kuma minced OR 3 tbsp. daskararre ko kwalban lemongrass)
• 1 tablespoon coriander (ƙasa)
• 2 teaspoon cumin (ƙasa)
• 2 teaspoons soya sauce (amfani da alkama ba tare da alkama don abinci ba tare da gurasa)
• 1/2 teaspoon sugar
• 1 zuwa 3 koren sanyi (sliced, dandana)
• 1/4 kofin shallot (ko albasa mai laushi)
• 3 cloves tafarnuwa
• 1 zuwa 2 inci sababbin ginger (grated)
• 2
• kaffir lemun tsami ganye (sabo ne ko kuma daskararre, sare cikin tube na bakin ciki tare da almakashi ko musanya 1 tablespoon sabo ne ruwan 'ya'yan itace lemun tsami)
• 1 sako-sako da kofin cilantro (yankakken sabo ne coriander ganye da kuma mai tushe)
• 1 teaspoon gishiri
• Basil mai tushe
• Ga Ƙararriya:
• 1 iya cin madara na kwakwa
• 1 kofin kayan lambu (ko faux-kaza stock)
• 2 kaffir lemun tsami ganye (ko musanya 2-3 bay ganye)
• 1 1/2 kofuna waɗanda tofu (matsakaici-m sliced ​​cikin cubes, ko wani tushen gina jiki misali chickpeas)
• 1 kananan dankalin turawa (cubed)
• 1 kananan zucchini (sliced)
• Dandalin dusar ƙanƙara
• Garnish: Basil Basil
• 2 zuwa 3 man zaitun (don frying)

Yadda za a yi shi

1. Sanya dukkan nauyin sinadarai mai laushi mai laushi a cikin wani abincin abinci ko kuma jini. Ƙara 1/3 zai iya yin madara mai kwakwa (ko isa ya haxa da sinadaran) da kuma aiwatar da kyau.
2. Ƙasa da wok ko mai zurfi a frying kwanon rufi a kan matsakaici-high zafi. Drizzle cikin man fetur kuma ƙara manna manna. Gyare har sai m (kimanin minti 2).
3. Ƙara kayan tare da lemun tsami ko ganye.
4. Lokacin da miya ya zo ga mai daɗaɗa mai sauƙi, rage zafi zuwa matsakaici-low ko kuma sai kun sami kyakkyawan simmer.

1. Ƙara lambun mai dadi da tofu ko alkama.
2. Saurara minti 7 zuwa 10, ko kuma sai dankalin turawa mai dadi yana da taushi da yawa don yatsa da cokali mai yatsa.
3. Add kararrawa barkono da zucchini.
4. Dama kuma ci gaba da dafa abinci don karin minti 5, ko kuma sai an dafa kayan lambu amma har yanzu suna riƙe da launi da siffar su.
5. Rage zafi zuwa ƙasa kuma ƙara game da 1/4 kofin karin madara na kwakwa. Yi ƙoƙari ya narke kuma ya yi gwaji mai dandano. Idan baka da isasshen salma, ƙara karaya mai yisti ko gishiri. Idan yana da kyau, ƙara dan ɗan 'ya'yan itace ko lemun tsami. Idan yana da kayan yaji sosai, ƙara karin naman alade har sai kun isa dandano da ake so.
6. Don hidima, canja wurin zuwa babban tanada ko ɗaiɗaikun man. Yayyafa kariminci tare da basil sabo. Haɗi da shinkafa mai yalmin mai yasmine ko Thai ko wannan mai launi na Turanci mai sauki .

Sauran Sauces na Green Curry

Kayan kifi ana amfani dasu a dandano curry. Idan ka ci kifi, amfani da kifi sauce maimakon soya miya zai ba ka wani mai launi mai yayyafa mai laushi. Idan ba haka ba, Thai Golden Mountain Sauce kyauta ce mai kyau maimakon kifi. Don dandano mai arziki mai kyau, gwada yin amfani da nau'i mai yalwaci tare da Saurin Zinariya na Zinariya don daidaita daidai da 3 zuwa 3 1/2 tablespoons.

Yi kokarin waɗannan kayan lambu, Too

Abincin da aka jera a cikin girke-girke ba kawai zaɓinku ba ne. Sauran kayan lambu da zasuyi aiki sun hada da broccoli, farin kabeji, bishiyar asparagus, yankakken alayyafo, wake wake, eggplant, squash, da zucchini. Wannan ya ba ka dama da zaɓuɓɓuka don amfani da mafi kyawun kyaun kakar, komai tsawon lokacin da yake.

Gluten-Free Zabuka

Yana da sauƙi don tabbatar da cewa wannan tasa ba ya hada da gluten; dole ne ka zaɓi wasu abubuwa masu haɗari da hikima.

Babban mai laifi shine soyayyen soya, sabili da haka tabbatar da alama wanda ba kyautar alkama.

Har ila yau, dole ku yi hankali game da samfur. Gaba ɗaya, yawanci kayan kayan lambu zai zama marasa amfani, amma wasu na iya haɗawa da yisti mai yisti. Faux abincin kaza zai iya ƙunsar maƙarƙashiya. Bincika marufi a kowane sabon nau'in broth da kuke gwadawa. Har ila yau, yana da sauƙin yin kayan kayan kayan ku , wanda zai ba ku zaman lafiya ta hankali domin kun san abin da yake a ciki.

Ka tuna cewa wasu hamsin haɗin gishiri zasu iya haɗawa da sinadaran da ke dauke da alkama. A mafi yawancin lokuta, tofu ya kamata ya zama kyauta. Tempeh ya zama madadin tofu, amma kana buƙatar karanta alamar kamar wasu sun hada da alkama.

Chickpeas wani tushen gina jiki mai lafiya ne don abinci marar yisti da kyauta mai kyau ga wannan tasa. Ka tuna kawai da kaji da kaji a cikin dare na farko.

Sauran masu cin abinci maras yalwa da cin nama "nama" suna samuwa. Binciki shaguna na gida don ganin abin da ke samuwa. Wane ne ya san, za ku iya samun sabon furotin da aka fi so.

Gudanar da Sha'idodin Abinci (ta hanyar bauta)
Calories	607
Total Fat	17 g
Fat Fat	13 g
Fat maras nauyi	1 g
Cholesterol	0 MG
Sodium	663 MG
Carbohydrates	97 g
Fiber na abinci	22 g
Protein	27 g

(Ana bayanin ladaran abincin jiki a kan girke-girke ta amfani da wani tsari na kayan aiki kuma ya kamata a yi la'akari da kimantawa. Sakamakon mutum ɗaya zai iya bambanta.)