Vegan Tofu Scramble Tare da alayyafo

Gwanin tofu da alamar alade yana da matukar gina jiki kuma shine cikakkiyar furotin din karin kumallo ga masu cin gashin da suke son talin-samfuri kamar farawa. Tofu ne ya rushe kuma sauteed yayi kama da gwai-gizen ƙura-lokacin da aka hade tare da tumatir, tafarnuwa, namomin kaza, da alayyafo, watakila ba za ku gane cewa ba ku ci qwai ba.

Kuna iya bautar da kayan abinci tare da gishiri, biscuits, ko sauran abincin karin kumallo, ko sanya shi a cikin abincin kumallo don ɗauka ko ci a kan tafi.

Abin da Kayi Bukatar

• 2 gurasar man zaitun
• 2 tumatir (yankakken)
• 2 cloves tafarnuwa (minced)
• 3/4 kofin sliced ​​sabo ne namomin kaza
• 1 bunch (10 ounce) alayyafo (rinsed)
• 1 takarda mai launi ko ƙananan yadu (gwargwadon gwaninta da gushe)
• 1/2 teaspoon soya sauce
• 1 teaspoon freshly squeezed lemun tsami ruwan 'ya'yan itace
• Salt da barkono dandana

Yadda za a yi shi

1. Gasa man zaitun a cikin skillet da saute tumatir, tafarnuwa, da namomin kaza a kan matsakaici zafi na 2 zuwa 3 mintuna.
2. Rage zafi zuwa matsakaici-ƙasa kuma ƙara kayan alayyafo, tofu, soya sauce, da ruwan 'ya'yan lemun tsami. Rufe kuma dafa don minti 5 zuwa 7, yana motsawa lokaci-lokaci.
3. Yayyafa da gishiri da barkono kafin bauta.

Tips da Bambanci

Wannan girke-girke yana sa biyu servings, don haka yana da cikakke karin kumallo na biyu.

Kuna iya yanke sassan cikin rabi don yin hidima ɗaya, amma tun da wannan rudani ya warke sosai, zaka iya yin dukan girke-girke kuma ajiye wani yanki don gobe.

Don ba da labarun dan kadan, ku iya ƙara dan karamin miya. Ko kuma, ka watsar da soy sauce gaba ɗaya idan ba haka ba ne mai dandano da kake zuwa ba. Hakanan zaka iya amfani da Bragg ta Liquid Aminos ko kuma soyayyen soya don sa shi ba shi da kyauta. Kuma, hakika, zaku iya fitar da kayan lambu ga waɗanda kuke so-wannan girke-girke zai zama dadi tare da bishiyar bishiyar asparagus, zucchini, barkono, ko sauran ganye kamar kale ko chard.

Karin kayan gargajiya na Togan Scramble

Tofu ne mai sauki canza qwai lokacin da canza wani girke-girke zuwa vegan. Akwai hanyoyi masu ban sha'awa don jin dadin tofu don karin kumallo ko kuma abincin abincin abincin dare, ciki har da mai yalwar tofu - maida zafi a karin kumallo tare da wannan gwangwani da aka yi da namomin kaza, barkono, albasa, da tumatir, tare da wani abincin zafi. Gwangwadon tofu wanda aka zana tare da alayyafo ya ba da wani ɗan abu kaɗan, ta amfani da kayan yaji na Indiya don ƙirawa ta musamman a kan alayyafo tofu scramble.

Gudanar da Sha'idodin Abinci (ta hanyar bauta)
Calories	527
Total Fat	29 g
Fat Fat	4 g
Fat maras nauyi	13 g
Cholesterol	0 MG
Sodium	499 MG
Carbohydrates	43 g
Fiber na abinci	10 g
Protein	36 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.)