Hiki paha iāʻoe ke manaʻo e hoʻonoeʻia kēiaʻano'ōmaʻomaʻa'okala i kekahi o ka meaʻona hoʻonani kaulana loa ? ʻoiaʻiʻo! E ho'āʻo iāʻoe eʻike i ke kumu no ka maikaʻi loa o ia!
He mea maʻalahi no ka meaʻono a me ka mea 'aila me ka mea' aila me ka tofu ma kahi māmā māmā. Manaʻoʻoe e hoʻomoʻi i loko o kēlā me kēia hua laʻau i loaʻa i ka lima, e pili ana i kēlāʻano i kēiaʻano o ka veggie e hana no kēia meaʻai wikiwiki a melahi. Hiki iāʻoe ke haʻalele i ka tofu, a hoʻohana paha i ka seitan a iʻole tempeh ma kahi.
E nānā pū hoʻi:ʻO ka meaʻoihana hoʻonani hou
Ka mea e pono ai
- 3/4 kapu meaʻai
- 1/2 kaona lemon
- 1'eneʻena kaʻaila a me ka mīkoi (kahi i hoʻolimalimaʻia)
- 1 i ka tofu (kūpaʻa a paʻa paha, paʻiʻia aʻokiʻoki i loko o 1 inimita keneta)
- 2 punetēpēʻaila (aiʻoleʻailaʻaila)
- 1/2 kapalāpiʻi (meaʻoki)
- 1 paipū brocololi
- 2 kāloti (pāliki)
- 1ʻoki (iʻoki)
- 1 bele pale (kekahi 'ai, paʻipaʻi)
- 1 ka pele hau
- 1 'aila' ai ('āliki, nāʻano)
- 3ʻalaniʻeleʻele (palekana, pāpaʻi)
- 1 kīʻaha (i mua o ka kuke)
Pehea e hana ai
- ʻO ka mua, hoʻomākaukau i kāu tofu. E like me ka hapanui o nā māhele Tofu, he mea maikaʻi loa kēia i ka paʻi mua i ka tofu mua. ʻAʻole maopopo pehea e hana ai i kēlā mea? E nānā i kēia alakaʻi maʻalahi i kēlā me kēiaʻaoʻao: Pehea e kaomi ai i tofu.
- I loko o kahi pāpaʻu nui, e hoʻokuʻi pū i ka mea soy, ka wai lemon, a me kaʻono. E hoʻomau i ka tofu i loko o kēia'ōmole no hoʻokahi hola.
- Ma kahi wok a iʻole ka laulau nui, e kuke i ka puaʻaleʻale, broccoli, kāloti, kaʻiki, ka bele a me ka tofu ma luna o ka wela nui, e hoʻoulu pinepine ana.
- E hoʻomoʻi i ka peʻa hau, nā halare, nāʻeleʻele'ōmaʻomaʻo, a me ka marinade mai ka tofu. Eʻae i ka kuke no kahi mau minuke wale nō. Pono nā hua liʻiliʻi e akahele akāʻaʻole maʻalahi.
- E hoʻoulu i ka laiki a me ka kukeʻana a hiki i ka wā e hoʻonāʻia ai a mahele maikaʻi.
Nā mea hou tofu
Nā meaʻai hou meaʻai
E like me kēia meaʻai?
No ke aloha i kēia meaʻai meaʻai a me ka mea kanuʻo Toga? Eia kekahi mau mea nui e hiki ai ke hana me ka tofu:
- ʻAi i ka tofu kaiala
- Nā Recipes e hoʻohana ana i ka silina tofu
- ʻO kahi papa inoa piha o nā tohuamu Tofu
- He aha keʻano waiwai o ka tofu?
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 514 |
| Ka nui o ka momona | 15 g |
| Ka momona | 2 g |
| Ka momonaʻole | 7 g |
| ʻO Cholesterol | 0 mg |
| Sodium | 3,016 mg |
| Nā Carbohydrates | 75 g |
| Fiber Dietary | 13 g |
| Pāmua | 28 g |