Indima eyinhloko epuleti i-tofu

Kwabanye i-beige cube engenakunambitheka, kwabanye iwumthombo ocebile wamaprotheni, insimbi kanye nomazibuthe. Iyini i-tofu, indlela yokupheka ngayo, ingabe inempilo futhi ingakwazi ukufaka esikhundleni sokunye ukudla okunamaprotheni?

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Iyini i-tofu?

I-tofu ayilutho ngaphandle kobisi lwebhontshisi. Itholakala ngokuhlanganisa ubisi lwesoya (olufana noshizi wobisi lwenkomo). Emashalofini ezitolo singathola izinhlobo ezahlukene ze-tofu, edume kakhulu futhi edumile e-Poland i-tofu yemvelo ne-tofu kasilika. Ayahluka ngokuqukethwe kwamanzi. Eyokuqala ihlangene kakhulu, eyesibili ithambile futhi imnene. Ezitolo, singathola futhi i-tofu enephunga elimnandi - ebhemayo (ehambisana kahle neklabishi, ama-pods, ama-buckwheat, amakhowe kanye nazo zonke izithako ezihambisana kahle nesoseji elibhemayo), i-tofu ne-Provence herbs noma i-tofu ne-garlic. Ukukhethwa kwezinhlobonhlobo ze-tofu kuncike kulokho esifuna ukupheka kukho. I-tofu eqinile ilungele ukumarina, ukuthosa, ukosa, nokubhaka. Ingasetshenziselwa ukwenza i-vegan yengulube i-tofu kanye nenyama egayiwe ye-vegan. Ngakolunye uhlangothi, i-tofu e-silky iyisengezo esihle kumasobho, amasoso, ama-smoothies, nezinye izitsha zasemini.

Ingabe i-tofu inempilo?

I-Tofu iwumthombo ocebile wamaprotheni, uzibuthe, i-calcium nensimbi. Yingakho kuvame ukufakwa ekudleni kwemifino kanye ne-vegan. Iqinisa amathambo, inomphumela onenzuzo enhliziyweni (yehlisa i-cholesterol ye-LDL), isekela abesifazane ngesikhathi sokuya esikhathini ngenxa ye-phytoestrogens equkethwe kuyo. I-Tofu nayo ingumkhiqizo wekhalori ephansi - i-100 g ye-tofu iqukethe kuphela i-73 kcal (sikhuluma nge-tofu engahlanjululwa). Uma kuqhathaniswa, i-100 g yenkukhu yenkukhu iqukethe i-165 kcal, i-100 g ye-salmon iqukethe i-208 kcal, futhi i-100 g yengulube egayiwe iqukethe cishe i-210 kcal. Singasho ukuthi i-tofu iwumkhiqizo "onempilo". Kodwa-ke, kufanelekile ukukhumbula ukuthi i-tofu akufanele ibe ukuphela komthombo wamaprotheni ekudleni. Imifino ye-Neophyte ngezinye izikhathi ibheka i-tofu njengengxenye ekahle yayo yonke imikhiqizo yezilwane futhi ithembele kuphela ku-tofu njengomthombo wamaprotheni. Zonke izazi zokudla ziphikisana ngokuthi ngisho nomkhiqizo owusizo kakhulu awukwazi ukuthatha indawo yokudla okuhlukahlukene.

Indlela yokwenza i-marinade ye-tofu?

Abanye abantu babiza i-tofu "lokho, fu!" sibonga ukuthungwa kwayo okuntekenteke kanye nokunambitheka okuntekenteke kakhulu. Ukunambitheka kwe-tofu kungachazwa njengokungathathi hlangothi (noma kungabikho, abaphikisi balo mkhiqizo wase-Asia bangasho). Kwabanye lokhu kuwukungalungi, kwabanye kuyinzuzo. Ngenxa yokungathathi hlangothi kwayo, i-tofu iguquguquka kakhulu - ithatha kalula ukunambitheka kwe-marinade futhi ingasetshenziswa njengesiphuzo esishisayo esithoswe ngokujulile noma njengokhilimu omnene esobho elinokhilimu.

Ngincoma ama-marinades amabili e-tofu: anikeza "i-curd" ukunambitheka kwayo kwesici, ihambisana kahle nezitsha eziningi, ingadliwa ishisa noma ibanda. Kodwa-ke, ngaphambi kokuba siqale ukugcoba i-tofu, sidinga ukukhama amanzi kuwo. I-tofu yemvelo inqunywa kahle ibe yizicucu eziwugqinsi. Faka ipuleti ngamathawula ephepha. Beka ucezu lwe-tofu bese uvala ngethawula. Beka olunye ucezu lwe-tofu kuso, ithawula, njalonjalo uze uphele i-tofu. Layisha i-tofu phezulu, njengokusebenzisa i-skillet noma ibhodi lokusika (into ezinzile futhi esindayo). Shiya ingxenye yesine yehora bese uqala uku-marinate. Uma ucindezelwe, i-tofu cishe iyakwamukela i-marinade.

Tofu marinade noju kanye soy sauce

• 1/2 indebe ye-soy sauce
• 3 wezipuni uju
• 1 ithisipuni i-garlic powder 
• 1 isipuni se-cornstarch
• ingcosana yepelepele

I-cube engu-200 g ye-tofu yemvelo kufanele isikwe ibe ama-cubes noma izingcezu (izingcezu zilungele ama-veg burgers futhi zingashintsha "ama-chops engulube"). Sifaka esitsheni. Thela izithako ze-marinade ezishiwo ngenhla, vala isitsha bese usiphendulela ngobumnene ukuze i-marinade izungeze i-tofu. Sihamba okungenani isigamu sehora. Kodwa-ke, i-tofu efakwe ubusuku bonke esiqandisini inambitha kangcono. Susa i-tofu ku-marinade bese uyithosa epanini kuze kube nsundu yegolide. Zithose (mane uthose ujinja ngogalikhi, u-anyanisi oluhlaza oqotshiwe, i-pak choi nophizi oshukela epanini, bese uphakela yonke into ngama-noodle elayisi noma wena ekugcineni) noma uyigoqe ibe umqulu bese upheka i-hamburger. Le tofu ihamba kahle ngamafrimu aseFrance enziwe ekhaya!

I-marinade eshisayo

• I-1 / 4 ingilazi yamanzi 
• 2 wezipuni irayisi uviniga (etholakala esigabeni Asian)
• 2 wezipuni miso 
• 1/2 ithisipuni i-garlic powder 
• ingcosana ye-chili

I-Miso inhlama eyenziwe ngobhontshisi wesoya ovutshiwe onikeza i-tofu ukunambitheka kwayo okucebile. Hlanganisa zonke izithako epanini bese wengeza i-tofu engxenyeni. Vala i-burner bese uvumela i-tofu ukuthi ihambe emanzini ashisayo. Vula ama-cubes ngokuphindaphindiwe ukuze ahlanganiswe kahle ku-sauce.

Singakwazi ukuthosa noma ukubhaka i-tofu e-marinated (imizuzu eyi-10 ku-180 degrees). Kumnandi njengokuhambisana nesitsha samandla. Beka uphizi we-snap kashukela obilisiwe, izingcezu ze-tofu ezithosiwe, ama-radishes angu-2, i-bulgur ephekiwe ne-tahini yesipuni esingu-1 kanye nezaqathi ezigayiwe endishini. I-Miso tofu nayo inhle kakhulu ngokufakwa kwe-buckwheat ebilisiwe nge-ginger encane, u-garlic, ama-carrot strips, i-broccoli florets (noma izingcezu zethanga eligazingiwe), i-edamame namantongomane. Lokhu ukudla okufudumalayo okufanele nje ekwindla.

Ungakwazi yini ukwenza i-tofu ngesidlo sasekuseni?

Izindlela zokupheka ezimbili zasekuseni ze-tofu zidinga ukunakwa okukhethekile. Okokuqala tofu noma tofu "omelet". I-Tofucznica ayinambitheki njengamaqanda, futhi kufanele ukwazi lokhu ngaphambi kokuyiqhathanisa nesidlo sasekuseni sakudala. Kodwa-ke, lesi yisixazululo esihle kulabo abafuna ukwengeza ukuhlukahluka kumenyu yabo yansuku zonke. Singaphatha isobho le-tofu njengamaqanda aphehliwe bese wengeza izithako zakho ozithandayo - u-anyanisi oluhlaza, u-anyanisi, utamatisi. Isobho le-tofu elidume kakhulu liqukethe iphakethe elilodwa le-tofu yemvelo (1g) ecubuziwe ngemfoloko, exutshwe ne-200/1 ithisipuni ye-turmeric (izothatha umbala omuhle wegolide), 4/1 ithisipuni kasawoti omnyama (okunambitheka njengeqanda), usawoti omncane, upelepele omningi. Fry yonke into emafutheni e-olive cishe imizuzu emi-2. Khonza ngo-anyanisi oluhlaza.

Ibhodwe le-tofu elinotamatisi:

• I-tofu yemvelo 200 g
• Ama-cherry amaningana utamatisi
• 1/4 anyanisi 
• 1/4 ithisipuni ushukela 
• i-clove yegalikhi
• 1/4 isipuni se-paprika esishisayo

Engikuthandayo isobho le-tofu elinotamatisi, engiliphakela ngethosi nobhontshisi kusoso katamatisi. Fry 1/4 u-anyanisi oqoshiwe epanini, ufafaze ingcosana kasawoti kanye noshukela (lokhu kunikeza u-anyanisi ukunambitheka kwe-caramel). Engeza i-clove yegalikhi echotshoziwe bese usuka umzuzu owodwa. Engeza imfoloko eqoshiwe i-tofu yemvelo, usawoti kanye ne-paprika ebhemayo bese ugoqa-gazinga cishe imizuzu engu-3-4. Ekugcineni engeza utamatisi we-cherry bese upheka eminye imizuzu engu-2 kuze kube utamatisi uthambile. Sisebenza njengengxenye yesidlo sasekuseni se-English semifino.

PUkudla kwasekuseni kuyi-tofu tortilla. Singabuye siyipheke ngesidlo sasemini noma sakusihlwa ngoba iyanelisa kakhulu. Ukupheka isobho se-tofu ngokusho kweresiphi yokuqala. Shisisa i-tortilla epanini lokuthosa nge-1 ithisipuni yamafutha. Sifaka i-tofu ethosiwe, izingcezu zikakotapheya, izingcezu zikatamatisi, upelepele omncane we-jalapeno oqotshiwe (wabathandi bokunambitheka okubabayo), isipuni seyogathi yemifino ewugqinsi kanye ne-coriander eqoshiwe. Singenza futhi isinkwa esiyisicaba ngezingcezu ze-tofu. Mane uthose i-tofu egayiwe kuze kube nsundu yegolide bese ugcwalisa i-tortilla ngayo. I-tortilla emnandi kakhulu enguqulweni yesemishi: enolethisi we-iceberg, utamatisi, ama-radishes, u-anyanisi oluhlaza kanye ne-tofu egayiwe ngesoso yesoya.

Uyenza kanjani i-tofu dinner?

Kukhona inala zokupheka izitsha dinner ezenziwe tofu. I-tofu kasilika ingafakwa esobho oyikhonzile ukuze uwanikeze ukuthungwa okukhilimu. Ngengeza i-100 g ye-tofu kasilika esobhoni likakhilimu wethanga ukuze ngiyenze ibe lula. Ungathola iresiphi yekhilimu yamathanga ekungeneni mayelana nezitsha zethanga (engeza i-tofu esikhundleni sobisi lukakhukhunathi), kodwa inguqulo engcono kakhulu ye-tofu dinner isipinashi ne-tomato sauce lasagne.

I-Lasagna nesipinashi kanye ne-tomato sauce

Wena:

• 500 ml we-tomato passata 
• I-1 izaqathe
• I-1 ibhulogi
• 5 wezipuni amafutha omnqumo
• Ama-clove amathathu kagalikhi
• 1 isipuni se-oregano 

I-Lasagna:

• Ukupakishwa kwe-pasta (amashidi)yenza i-lasagna
• I-300 g isipinashi
• 200 g we-silk tofu
• 5 utamatisi omisiwe
• Ama-clove amathathu kagalikhi
• 3 wezipuni zamafutha omnqumo
• 5 wezipuni breadcrumbs
• 5 wezipuni ama-almond flakes

Okokuqala udinga ukulungisa i-sauce ye-tomato: usike izaqathe no-anyanisi zibe ama-cubes amancane; faka epanini ngezipuni ezi-5 zamafutha omnqumo, ingcosana kasawoti. Mboza bese ubilisa kuze kube lula, ugovuze kaningi - lokhu kuzothatha imizuzu emi-5. Faka ama-clove kagalikhi angu-2 emifino ethambile bese uwapheka ngomzuzu owodwa. Thela ku-500 ml we-tomato passata, engeza isipuni esingu-1 se-oregano bese ubilisa embozwe ukushisa okuphansi ingxenye yesine yehora.

Hlanza futhi womise ama-300 g wesipinashi. Siyaqoba. Shisisa izipuni ezi-3 zamafutha omnqumo epanini lokuthosa, ulahle ama-clove kagalikhi angu-2 oqoshiwe kanye nesipinashi. Bilisa kuze kube yilapho isipinashi siyeka wonke amanzi. Faka u-200g we-tofu kasilika, utamatisi omisiwe welanga oqotshwe kahle o-5, ithisipuni le-nutmeg egayiwe, 1/1 ithisipuni kasawoti, ithisipuni lekhepisi. Hlanganisa konke kahle futhi gazinga umzuzu.

Ukupheka i-casserole. Thela i-ladle ye-tomato sauce phansi, wendlala amashidi e-lasagna, ubeke i-1/3 yesisindo sesipinashi, umboze ngamashidi e-lasagna bese uthele phezu kwe-tomato sauce. Lokhu sikwenza kuze kube yilapho isisindo sesipinashi siphelile. Thela ingxenye yokugcina ye-tomato sauce ebhodweni lokuphisa. Fafaza yonke into ngezipuni ezi-5 zezinkwa zesinkwa ezixutshwe nezipuni ezi-5 zama-almond flakes. Faka kuhhavini, preheat kuya kuma-degrees angu-180 bese ubhaka cishe imizuzu engama-30 kuze kube yilapho phezulu kuba nsundu yegolide. Uma singayithandi i-lasagna, singafaka i-cannelloni, amadombolo noma ama-pancake ngesipinashi.

I-Tofu iyisithako esihle ku-vegan "inyama egayiwe". Inyama enjalo ingaba isengezo ku-pasta nge-tomato sauce, ingafakwa ku-chili sin carne, izitsha zemifino, ingafakwa nge-cannelloni, amadombolo nama-pancake.

Indlela yokupheka i-tofu inyama egayiwe?

• 2 ama-cubes of tofu (200 g ngalinye)
• 5 wezipuni amafutha omnqumo 
• 1 ithisipuni garlic granulated
• 2 wezipuni imvubelo flakes 
• 1 ithisipuni ebhema i-paprika
• 2 wezipuni we-soy sauce 
• ingcosana yepelepele 
• 1/2 ithisipuni imbewu ye-fennel

Gcoba i-tofu ngemfoloko ukuze kube nezigaxa. Engeza ezinye izithako futhi uhlanganise konke. Yibeke ebhodini lokubhaka elihlanganiswe nephepha lesikhumba bese usakaza ngokulinganayo ukuze "inyama" isakazwe ngokulinganayo. Bhaka ngama-degree angu-200 (ukushisa ukusuka phezulu kuya phansi) cishe imizuzu engu-20 - emva kwemizuzu eyi-10 vula i-tofu nge-spatula bese ubhaka eminye imizuzu eyi-10. Le tofu "egayiwe" ingaqandiswa ezikhwameni ze-ziplock. Kungcono ukuwancibilikisa esiqandisini bese uwathosa epanini ngaphambi kokuwafaka ekudleni.