Broccoli a me Tofu i loko o ka meaʻai ka meaʻaiʻo Garlic (Vegan, Gluten-free Option)

ʻO Broccoli a me ka tofu i ka meaʻalani keleka he meaʻokoʻa a me ka meaʻai meaʻai i nā mea'enela i hoʻoponoponoʻia. E lawelawe i kēia maʻalahi māmā a māmā i luna o ka laiki a iʻole paha i kāu palaoa maikaʻi loa. ʻAʻole hiki iāʻoe ke hana hewa me kēia meaʻai meaʻai maʻalahi, hiki ke hoʻokumu i kāuʻaina awakea a lawelawe pūʻia paha me nā mea hoʻolaha'ē aʻe i Asia.

Inā makemakeʻoe i kēia kīʻaha e māʻonaʻole, e hoʻohana i ke kamara ma kahi o ka mea soy.

Hiki iāʻoe keʻimi i nā meaʻai no kēia maʻalahi i nā mea kūʻai nui loa, a ua loaʻa paha iāʻoe ka'ōpū'āina a me ka pepa cayenne i kāu papa.

Ka mea e pono ai

• 1 kaʻiki, i hoʻokipaʻia
• 4 cloves keleka, minced
• 3 hui punaʻailaʻaila
• Eʻaeʻia 2 kapu broccoli, kahiʻoki
• 1 i paʻa i ka paʻa aʻoihana hou paha, paʻiʻia
• 1 1/2 teaspoon me ka lepo
• 1/4 teaspoon pepa cayenne
• 3 punetēpē kaʻina
• 1/4 kapu meaʻai
• 1 ka wai wai

Pehea e hana ai

1. 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.
2. Eʻokiʻoki i ke tofu i loko o nā cubic 1-inch.
3. E kope i ke broccoli, eʻoki i ka riki, a miki i ke kāla.
4. I kahi'ā'ī nui, nā'alemakai a me ke kāleka i kaʻailaʻaila a hiki i ka'ōʻana o nāʻaila, ma kahi o 3 a 5 mau minuke.
5. E hoʻomoʻi i ka tofu, ka pīpī, ka lāʻau, a me ke broccoli i ka paila a hoʻomau i ka kuke a hiki i ka hanaʻana o ka policoli, kekahi 6 a 8 mau minuke.

1. I loko o kahi kīʻaha liʻiliʻi, e hui pū i ka kānana, me ka meaʻai, a me ka wai, a laila e hoʻohui i kēia hui i ka broccoli a me ka tofu .
2. Hoʻomaʻa i ka'ōwili, a laila e hoʻopau i ka wela.
3. E lawelawe i ka broccoli a me ka tofu i ka mea kanu i ke kāleka ma luna o ka laiki a iʻole nā ​​kīʻaha holoʻokoʻa a hauʻoli.

ʻO kēia mea hoʻonanea he nani keʻano wela. Hiki nō hoʻi iāʻoe ke hoʻolālā i nā mea leʻaleʻa e hoʻomanaʻo i ka lā aʻe no kaʻaina awakea a i kaʻaina awakea paha.

Nānālā kūikawā (no ka lawelaweʻana)
Kālepa	318
Ka nui o ka momona	17 g
Ka momona	3 g
Ka momonaʻole	9 g
ʻO Cholesterol	0 mg
Sodium	976 mg
Nā Carbohydrates	29 g
Fiber Dietary	4 g
Pāmua	17 g

(ʻO kaʻike kumu waiwai ma kā mākou papahana e heluʻia ma ka hoʻohanaʻana i kahiʻikepili kumuhana a pono eʻikeʻia heʻike.