Babban rawa a kan farantin karfe shine tofu

Ga wasu ita ce cube mai ɗanɗano mai ɗanɗano mai ɗanɗano, ga wasu kuma tushen furotin ne, ƙarfe da maganadisu. Mene ne tofu, yadda za a dafa shi, yana da lafiya kuma zai iya maye gurbin sauran abincin da ke dauke da furotin?

/

Menene tofu?

Tofu ba komai ba ne face curin wake. Ana samunsa ta hanyar hada madarar soya (mai kama da cukuwar madarar saniya). A kan shaguna na shaguna za mu iya samun nau'o'in tofu daban-daban, mafi mashahuri da mashahuri a Poland sune tofu na halitta da tofu na siliki. Sun bambanta da abun ciki na ruwa. Na farko ya fi karami, na biyu mai laushi da taushi. A cikin shaguna, za mu iya samun tofu mai ƙanshi - kyafaffen (wanda ke da kyau tare da kabeji, pods, buckwheat, namomin kaza da dukan sinadaran da ke da kyau tare da tsiran alade kyafaffen), tofu tare da Provencal ganye ko tofu tare da tafarnuwa. Zaɓin nau'in tofu ya dogara da abin da muke so mu dafa daga gare ta. Tofu mai ƙarfi yana da kyau don marinating, soya, gasa, da yin burodi. Ana iya amfani da shi don yin tofu na alade mai cin ganyayyaki da nama mai niƙa. Bi da bi, tofu silky yana da girma ga miya, miya, smoothies, da wasu jita-jita na rana.

Shin tofu yana da lafiya?

Tofu shine tushen wadataccen furotin, magnet, calcium da baƙin ƙarfe. Abin da ya sa ake yawan haɗa shi a cikin cin ganyayyaki da masu cin ganyayyaki. Ƙarfafa ƙasusuwa, yana da tasiri mai amfani akan zuciya (ƙananan LDL cholesterol), yana tallafawa mata a lokacin menopause saboda phytoestrogens da ke cikinsa. Tofu kuma samfurin ƙananan kalori - 100 g na tofu ya ƙunshi kawai 73 kcal (muna magana game da tofu ba tare da marine ba). Don kwatanta, 100 g na nono kaza ya ƙunshi 165 kcal, 100 g na salmon ya ƙunshi 208 kcal, kuma 100 g na nikakken naman alade ya ƙunshi kusan 210 kcal. Za mu iya cewa tofu samfurin "lafiya" ne. Duk da haka, yana da daraja tunawa cewa tofu bai kamata ya zama tushen furotin kawai a cikin abincin ba. Masu cin ganyayyaki na Neophyte wani lokaci suna ɗaukar tofu a matsayin madaidaicin madadin duk samfuran dabbobi kuma suna dogara kawai da tofu azaman tushen furotin. Duk masana abinci mai gina jiki gabaɗaya suna jayayya cewa ko da samfurin da ya fi amfani ba zai iya maye gurbin abinci iri-iri ba.

Yadda za a yi marinade don tofu?

Wasu mutane suna kiran tofu "wannan, fu!" godiya ga m rubutu da sosai m dandano. Za a iya kwatanta dandano na tofu a matsayin tsaka tsaki (ko ba ya nan, abokan adawar wannan samfurin Asiya za su ce). Ga wasu wannan hasara ce, ga wasu kuma fa'ida ce. Saboda tsaka-tsakinsa, tofu yana da yawa - yana da sauƙin ɗaukar dandano na marinade kuma ana iya amfani dashi azaman appetizer mai zurfi mai soyayyen ko azaman kirim mai laushi a cikin miya mai tsami.

Ina ba da shawarar marinades guda biyu don tofu: suna ba da "curd" dandano na dabi'a, yana da kyau tare da jita-jita da yawa, ana iya ci zafi ko sanyi. Duk da haka, kafin mu fara marinating da tofu, muna bukatar mu matse fitar da ruwa daga gare ta. Tofu na halitta ya fi kyau a yanka a cikin yanka mai kauri. Yi layin farantin tare da tawul ɗin takarda. Sanya yanki na tofu kuma rufe da tawul. Saka wani tofu a kai, tawul, da sauransu har sai kun kare tofu. Load da tofu a saman, kamar yin amfani da kwanon rufi ko yankan allo (wani abu tsayayye da nauyi). Ka bar kwata na awa daya sannan ka fara marinate. Lokacin da aka danna, tofu zai iya karɓar marinade.

Tofu marinade tare da zuma da soya miya

• 1/2 kofin soya miya
• 3 tablespoons na zuma
• 1 teaspoon tafarnuwa foda 
• 1 cokali na masara
• tsunkule na barkono

200 g cube na tofu na halitta ya kamata a yanka a cikin cubes ko yanka (yanki suna da kyau ga burgers masu cin ganyayyaki kuma suna iya maye gurbin "yankakken naman alade"). Mun sanya shi a cikin akwati. Zuba cikin sinadaran marinade da aka ambata, rufe akwati kuma a hankali juya shi don marinade ya kewaye tofu. Mu bar akalla rabin sa'a. Koyaya, tofu marinated na dare a cikin firiji yana da ɗanɗano mafi kyau. Cire tofu daga marinade kuma toya shi a cikin kwanon rufi har sai launin ruwan zinari. A soya su (kawai a soya ginger da tafarnuwa, yankakken koren albasa, pak choi da sugar peas a cikin kasko, sannan a yi amfani da komai da shinkafa noodles ko da kanka a karshen) ko kuma a mirgine a dafa hamburger. Wannan tofu yana da kyau tare da soyayyen faransa na gida!

Ga marinade

• 1 / 4 gilashin ruwa 
• 2 tablespoons shinkafa vinegar (samuwa a cikin yankin Asiya)
• 2 tablespoons miso 
• 1/2 teaspoon tafarnuwa foda 
• tsunkule na barkono

Miso wani manna ne da aka yi da waken soya wanda ke ba wa tofu daɗin ɗanɗanonsa. Haɗa duk abubuwan sinadaran a cikin tukunya kuma ƙara tofu zuwa cakuda. Kashe mai ƙonawa kuma bari tofu ya yi marinate a cikin ruwan zafi. Juya cubes akai-akai don a hade su sosai a cikin miya.

Za mu iya toya ko gasa tofu marinated (minti 10 a digiri 180). Dadi a matsayin abin rakiya zuwa Power bowl. Sanya dafaffen sugar snap peas, soyayyen tofu chunks, radishes 2, dafaffen bulgur tare da tahini cokali 1 da karas da aka daka a cikin kwano. Miso tofu kuma yana da kyau sosai tare da ƙari na buckwheat da aka dafa tare da ɗan ginger, tafarnuwa, rassan karas, furen broccoli (ko guda na gasasshen kabewa), edamame da gyada. Wannan shine irin wannan abinci mai dumama daidai daidai da kaka.

Za a iya yin tofu don karin kumallo?

Abincin karin kumallo guda biyu tofu ya cancanci kulawa ta musamman. Na farko tofu ko tofu "omelette". Tofucznica baya dandana kamar qwai, kuma yakamata ku san wannan kafin kwatanta shi da karin kumallo na gargajiya. Duk da haka, wannan babban bayani ne ga waɗanda suke so su ƙara wasu iri-iri zuwa menu na yau da kullum. Za mu iya kula da miyan tofu kamar ƙwai da aka yi da su kuma mu ƙara kayan da kuka fi so - albasa kore, albasa, tumatir. Mafi shaharar miyar tofu ta ƙunshi fakiti 1 na tofu na halitta (200g) wanda aka yayyafa shi da cokali mai yatsa, a haɗe shi da cokali 1/4 na turmeric (zai ɗauki kyakkyawan launi na zinariya), 1/2 teaspoon gishiri baƙar fata (wanda yaji kamar kwai). gishiri kadan, yawan barkono. Soya komai a cikin man zaitun na kimanin minti 5. Ku bauta wa da albasarta kore.

Tofu tukunya tare da tumatir:

• Tofu na halitta 200 g
• Tumatir ceri da yawa
• 1/4 albasa 
• 1/4 teaspoon sukari 
• albasa na tafarnuwa
• 1/4 teaspoon kyafaffen paprika

Abin da na fi so shi ne miyar tofu tare da tumatir, wanda nake hidima a kan gasa tare da wake a cikin miya na tumatir. Ki soya yankakken albasa 1/4 a cikin kwanon rufi, a yayyafa shi da ɗan gishiri da sukari (wannan yana ba wa albasa ɗanɗanon caramel). Add da dakakken tafarnuwa albasa da kuma dafa na minti daya. Add cokali mai yatsa yankakken tofu na halitta, gishiri da kyafaffen paprika da soya kamar 3-4 mintuna. A ƙarshe ƙara tumatir ceri kuma dafa don ƙarin mintuna 2 har sai tumatir ya yi laushi. Muna hidima a matsayin wani ɓangare na karin kumallo na Turanci mai cin ganyayyaki.

PBreakfast shine tofu tortilla. Hakanan zamu iya dafa shi don abincin rana ko abincin dare saboda yana da gamsarwa sosai. Dafa miyan tofu bisa ga girke-girke na farko. Gasa tortilla a cikin kwanon frying tare da teaspoon 1 na man fetur. Mun sanya soyayyen tofu a ciki, yankan avocado, yankan tumatir, ɗan yankakken jalapeno barkono (ga masu son yaji), cokali na yogurt kayan lambu mai kauri da yankakken coriander. Hakanan zamu iya yin gurasa mai lebur daga guda tofu. Kawai soya tofu ɗin da aka dafa har sai launin ruwan zinari kuma cika tortilla da shi. Tortilla mai dadi sosai a cikin sigar sanwici: tare da latas na kankara, tumatir, radishes, albasa kore da tofu a cikin soya miya.

Yaya ake yin abincin dare tofu?

Akwai girke-girke masu yawa don abincin dare da aka yi da tofu. Za a iya ƙara tofu na siliki a cikin miya da kuka fi so don ba su nau'i mai laushi. Ina ƙara 100 g na tofu na siliki zuwa miya mai kabewa don ba shi haske. Kuna iya samun girke-girke na kirim mai kabewa a cikin shigarwa game da jita-jita na kabewa (ƙara tofu a maimakon madarar kwakwa), amma mafi kyawun sigar abincin abincin tofu shine alayyafo da tumatir miya lasagne.

Lasagna tare da alayyafo da tumatir miya

Kai:

• 500 ml na tumatir tumatir 
• 1 karas
• 1 kwan fitila
• 5 dafaccen man zaitun
• 2 tafarnuwa tafarnuwa
• 1 teaspoon oregano 

Lasagna:

• Kunshin taliya (zanen gado)yin lasagna
• 300 g alayya
• 200 g siliki tofu
• 5 busasshen tumatir
• 2 tafarnuwa tafarnuwa
• 3 tablespoons man zaitun
• 5 tablespoons gurasa gurasa
• 5 tablespoons almond flakes

Da farko kuna buƙatar shirya miya tumatir: yanke karas da albasa a cikin kananan cubes; a saka a cikin kasko mai cokali 5 na man zaitun, gishiri kadan. Rufe kuma simmer har sai da taushi, yana motsawa akai-akai - wannan zai ɗauki kimanin minti 5. Ƙara tafarnuwa minced 2 a cikin kayan lambu masu laushi kuma a dafa su na minti daya. Zuba 500 ml na tumatir passata, ƙara cokali 1 na oregano da kuma tafasa a kan zafi kadan na kwata na awa daya.

Kurkura da bushe 300 g na alayyafo. Muna sara. Zafi cokali 3 na man zaitun a cikin kaskon soya, jefar da yankakken tafarnuwa 2 da alayyahu. Simmer har sai alayyafo ya bar dukan ruwa. Add tofu siliki 200g, 5 finely yankakken rana busasshen tumatir, 1 cokali na ƙasa nutmeg, 1/2 teaspoon gishiri, 1 capers cokali. Mix kome da kyau kuma toya na minti daya.

Dafa casserole. Zuba ledar miya na tumatir a ƙasa, shimfiɗa zanen lasagna, saka 1/3 na ƙwayar alayyafo, a rufe shi da zanen lasagne a zuba a kan miya na tumatir. Muna yin haka har sai adadin alayyafo ya ƙare. Zuba kashi na ƙarshe na miya na tumatir a cikin tukunyar giya. Yayyafa kome da cokali 5 na gurasar gurasa gauraye da cokali 5 na almond flakes. Saka a cikin tanda, preheat zuwa 180 digiri kuma gasa na kimanin minti 30 har sai saman ya zama launin ruwan zinari. Idan ba ma son lasagna, za mu iya cusa cannelloni, dumplings ko pancakes tare da alayyafo.

Tofu babban sinadari ne a cikin vegan "minced nama". Irin wannan nama zai iya zama ƙari ga taliya tare da miya na tumatir, ana iya ƙara shi zuwa chili sin carne, kwanon cin ganyayyaki, ana iya cika shi da cannelloni, dumplings da pancakes.

Yadda za a dafa tofu a la minced nama?

• 2 cubes na tofu (200 g kowane)
• 5 dafaccen man zaitun 
• 1 teaspoon granulated tafarnuwa
• 2 cokali na yisti flakes 
• 1 teaspoon kyafaffen paprika
• 2 tablespoons soya sauce 
• tsunkule na barkono 
• 1/2 teaspoon tsaba Fennel

Murkushe tofu da cokali mai yatsa domin ya sami kullu. Ƙara sauran sinadaran da kuma haɗuwa da komai. Sanya shi a kan takardar burodi da aka yi da takarda da takarda kuma yada shi a ko'ina don "nama" ya zama daidai. Gasa shi a digiri 200 (dumi daga sama zuwa kasa) na kimanin minti 20 - bayan minti 10 sai a juya tofu tare da spatula kuma gasa na tsawon minti 10. Ana iya daskarar wannan tofu "minced" a cikin jakunkuna na ziplock. Zai fi kyau a narke su a cikin firiji sannan a soya su a cikin kwanon rufi kafin a saka su a abinci.