Lub luag haujlwm tseem ceeb ntawm lub phaj yog tofu

Rau qee tus nws yog ib qho tsis muaj qab zib beige lub voos xwmfab, rau lwm tus nws yog nplua nuj ntawm cov protein, hlau thiab hlau nplaum. Tofu yog dab tsi, yuav ua li cas npaj nws, nws puas noj qab nyob zoo thiab tuaj yeem hloov lwm yam khoom noj uas muaj protein ntau?

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Tofu yog dab tsi?

Tofu tsis muaj dab tsi tab sis taum curd. Nws yog tau los ntawm coagulating kua mis (zoo ib yam li nyuj lub mis nyuj cheese). Nyob rau hauv lub rhawv ntawm lub khw peb tuaj yeem nrhiav tau ntau hom tofu, lub npe nrov tshaj plaws thiab nrov tshaj plaws hauv tebchaws Poland yog ntuj tofu thiab silk tofu. Lawv txawv ntawm cov dej. Thawj yog ntau compact, qhov thib ob yog mos thiab maj mam. Hauv khw muag khoom, peb tuaj yeem nrhiav tau cov taum paj tsw qab - haus luam yeeb (uas mus zoo nrog zaub qhwv, pods, buckwheat, nceb thiab tag nrho cov khoom xyaw uas mus zoo nrog cov hnyuv ntxwm), taum paj nrog Provence tshuaj ntsuab los yog taum paj nrog qej. Kev xaiv ntawm tofu ntau yam nyob ntawm seb peb xav ua noj los ntawm nws. Cov tofu khov kho yog qhov zoo rau marinating, kib, ci, thiab ci. Nws tuaj yeem siv los ua vegan nqaij npuas tofu thiab vegan minced nqaij. Nyob rau hauv lem, silky tofu yog ib qho zoo ntxiv rau cov kua zaub, kua ntses, smoothies, thiab qee cov tais diav noj su.

Puas yog tofu noj qab nyob zoo?

Tofu yog nplua nuj ntawm cov protein, hlau nplaum, calcium thiab hlau. Tias yog vim li cas nws thiaj li feem ntau suav nrog cov neeg tsis noj nqaij thiab vegan noj. Txhim kho cov pob txha, muaj txiaj ntsig zoo rau lub plawv (tso LDL cov roj cholesterol), txhawb cov poj niam thaum cev xeeb tub vim muaj cov phytoestrogens muaj nyob hauv nws. Tofu kuj yog ib yam khoom uas muaj calorie tsawg - 100 g ntawm taum paj tsuas muaj 73 kcal (peb tab tom tham txog unmarinated tofu). Rau kev sib piv, 100 g ntawm nqaij qaib mis muaj 165 kcal, 100 g ntawm salmon muaj 208 kcal, thiab 100 g ntawm minced nqaij npuas muaj txog 210 kcal. Peb tuaj yeem hais tias taum paj yog "kev noj qab haus huv" khoom. Txawm li cas los xij, nws tsim nyog nco ntsoov tias taum paj yuav tsum tsis yog tib qhov chaw ntawm cov protein hauv kev noj haus. Neophyte vegetarians qee zaum xav txog tofu ib qho zoo tagnrho hloov rau txhua yam khoom tsiaj thiab cia siab rau tofu nkaus xwb los ntawm cov protein. Txhua tus kws paub txog kev noj zaub mov zoo sib cav tias txawm tias cov khoom siv tau zoo tshaj plaws tsis tuaj yeem hloov cov khoom noj sib txawv.

Yuav ua li cas ua marinade rau tofu?

Qee tus neeg hu ua tofu "qhov ntawd, fu!" ua tsaug rau nws cov kev ntxhib los mos zoo nkauj thiab muag heev saj. Cov saj ntawm tofu tuaj yeem piav qhia tias tsis muaj tseeb (lossis tsis tuaj, cov neeg tawm tsam ntawm cov khoom Asian no yuav hais). Rau qee qhov no yog qhov tsis zoo, rau lwm tus nws yog qhov zoo dua. Vim nws qhov nruab nrab, taum paj yog ntau yam - nws yooj yim siv rau saj ntawm marinade thiab siv tau los ua ib qho kev sib sib zog nqus-kib kub appetizer los yog ib qho qab zib hauv cov kua zaub creamy.

Kuv pom zoo ob lub marinades rau taum paj: lawv muab "curd" nws cov yam ntxwv tsw, nws mus zoo nrog ntau cov tais diav, nws tuaj yeem noj kub lossis txias. Txawm li cas los xij, ua ntej peb pib marinating taum paj, peb yuav tsum tau nyem cov dej tawm ntawm nws. Ntuj tofu yog qhov zoo tshaj plaws txiav rau hauv tuab slices. Kab lub phaj nrog ntawv phuam. Muab ib daim ntawm tofu thiab npog nrog ib daim phuam. Muab lwm daim ntawm taum paj rau nws, ib daim phuam, thiab lwm yam kom txog thaum koj tawm ntawm cov taum paj. Thawb cov taum pauv rau saum, xws li siv lub skillet los yog txiav board (ib yam dab tsi ruaj khov thiab hnyav). Tawm rau ib quarter ntawm ib teev thiab ces pib marinate. Thaum nias, taum taum ntau dua yuav txais cov marinade.

Tofu marinade nrog zib mu thiab soy sauce

• 1/2 khob soy sauce
• 3 diav ntawm zib ntab
• 1 teaspoon qej hmoov 
• 1 tablespoon cornstarch
• ib pinch ntawm chili

200 g lub voos xwmfab ntawm ntuj tofu yuav tsum tau txiav rau hauv cubes los yog slices (slices yog zoo tagnrho rau veg burgers thiab tuaj yeem hloov "nqaij nqaij npuas"). Peb muab tso rau hauv ib lub thawv. Ncuav rau hauv cov khoom xyaw marinade tau hais tseg, kaw lub thawv thiab maj mam tig nws kom lub marinade nyob ib puag ncig cov taum paj. Tawm tsawg kawg ib nrab teev. Txawm li cas los xij, tofu marinated thaum hmo ntuj hauv lub tub yees qab qab zoo dua. Tshem cov tofu los ntawm marinade thiab Fry nyob rau hauv ib lub lauj kaub kom txog thaum Golden xim av. Ntxiv lawv mus rau do-fry (tsuas yog kib cov qhiav nrog qej, tws ntsuab dos, pak choi thiab qab zib peas nyob rau hauv ib lub lauj kaub, thiab pab txhua yam nrog mov noodles los yog koj tus kheej) los yog dov thiab ua noj hamburger. Qhov no tofu mus zoo nrog homemade french fries!

Ntxiv marinade

• 1 / 4 khob dej 
• 2 tablespoons nplej vinegar (muaj nyob rau hauv Asian seem)
• 2 tablespoons miso 
• 1/2 teaspoon qej hmoov 
• pinch ntawm chili

Miso yog paste ua los ntawm fermented soybeans uas muab taum paj nws cov nplua nuj tsw. Muab tag nrho cov khoom xyaw rau hauv saucepan thiab ntxiv taum mog sib tov. Tua lub burner thiab cia cov tofu marinate hauv cov kua kub. Tig lub cubes dua thiab ntau dua kom lawv sib xyaw ua ke hauv cov ntses.

Peb tuaj yeem kib lossis ci marinated tofu (10 feeb ntawm 180 degrees). Delicious raws li ib tug accompaniment rau lub hwj chim tais. Muab cov boiled qab zib snap peas, kib tofu chunks, 2 radishes, siav bulgur nrog 1 tablespoon tahini thiab grated carrots nyob rau hauv ib lub tais. Miso tofu kuj zoo heev nrog qhov sib ntxiv ntawm boiled buckwheat nrog me ntsis qhiav, qej, carrot strips, broccoli florets (los yog pieces ntawm roasted taub dag), edamame thiab peanuts. Qhov no yog xws li ib tug sov so zaub mov tsuas yog rau lub caij nplooj zeeg.

Koj puas tuaj yeem ua taum paj rau pluas tshais?

Ob daim ntawv qhia zaub mov noj tshais tau txais kev saib xyuas tshwj xeeb. Thawj tofu los yog tofu "omelette". Tofucznica tsis saj zoo li qe, thiab koj yuav tsum paub qhov no ua ntej muab piv rau cov pluas tshais classic. Txawm li cas los xij, qhov no yog qhov kev daws teeb meem zoo rau cov neeg uas xav ntxiv qee yam rau lawv cov zaub mov txhua hnub. Peb tuaj yeem kho tau cov kua zaub xws li scrambled qe thiab ntxiv koj nyiam toppings - ntsuab dos, dos, txiv lws suav. Cov kua zaub uas nrov tshaj plaws muaj xws li 1 pob khoom ntuj tofu (200g) mashed nrog rab rawg, tov nrog 1/4 teaspoon turmeric (nws yuav siv lub xim zoo nkauj golden), 1/2 teaspoon dub ntsev (uas saj zoo li qe), ib pinch ntsev, kua txob ntau. Fry txhua yam hauv cov roj txiv roj rau li 5 feeb. Pab nrog ntsuab dos.

Tofu lauj kaub nrog txiv lws suav:

• Ntuj tofu 200 g
• Ob peb txiv lws suav
• 1/4 dos 
• 1/4 teaspoon suab thaj 
• qej clove
• 1/4 teaspoon smoked paprika

Kuv nyiam yog tofu kua zaub nrog txiv lws suav, uas kuv ua rau ci nrog taum hauv lws suav sauce. Fry 1/4 tws dos nyob rau hauv ib lub lauj kaub, sprinkle nrog ib tug pinch ntawm ntsev thiab suab thaj (qhov no muab cov dos ib caramel tsw). Ntxiv crushed qej clove thiab sauté rau ib feeb. Ntxiv lub ntuj tofu, ntsev, thiab haus paprika, tws nrog rab rawg, thiab do-fry li 3-4 feeb. Thaum kawg ntxiv cov txiv lws suav thiab ua noj rau 2 feeb ntxiv kom txog thaum cov txiv lws suav mos. Peb ua ib feem ntawm noj tshais English noj tshais.

PNoj tshais yog tofu tortilla. Peb kuj tuaj yeem ua noj rau pluas su lossis noj hmo vim nws txaus siab heev. Ua noj tofu kua zaub raws li thawj daim ntawv qhia. Tshav lub tortilla nyob rau hauv ib lub lauj kaub frying nrog 1 teaspoon ntawm roj. Peb muab tso rau hauv kib tofu, avocado slices, txiv lws suav slices, me ntsis tws jalapeno kua txob (rau lovers ntawm ntsim saj), ib tug tablespoon ntawm tuab zaub yogurt thiab tws coriander. Peb kuj tuaj yeem ua ib qho flatbread tawm ntawm cov taum paj. Cia li Fry lub marinated tofu kom txog thaum Golden xim av thiab sau lub tortilla nrog nws. Heev cua tortilla nyob rau hauv ib tug qhaub cij version: nrog iceberg lettuce, txiv lws suav, radishes, ntsuab dos thiab tofu marinated nyob rau hauv soy sauce.

Yuav ua li cas ua tofu noj hmo?

Muaj ntau cov zaub mov txawv rau noj hmo ua los ntawm tofu. Silken tofu tuaj yeem muab ntxiv rau koj cov kua zaub uas koj nyiam kom muab lawv lub ntsej muag zoo nkauj. Kuv ntxiv 100 g ntawm silken tofu mus rau taub dag cream kua zaub kom nws lightness. Koj tuaj yeem nrhiav tau ib daim ntawv qhia rau taub dag hauv qhov nkag ntawm taub taub tais diav (ntxiv taum paj rau hauv qhov chaw ntawm txiv maj phaub mis), tab sis qhov zoo tshaj plaws version ntawm tofu noj hmo yog spinach thiab lws suav sauce lasagne.

Lasagna nrog spinach thiab lws suav sauce

Koj:

• 500 ml txiv lws suav passata 
• 1 zaub ntug hauv paus
• 1 noob
• 5 dia txiv roj roj
• 2 cloves qej
• 1 tablespoon oregano 

Lasagna:

• Pasta ntim (cov ntawv)ua lasagna
• 300 g spinach
• 200 g ntawm tofu
• 5 txiv lws suav qhuav
• 2 cloves qej
• 3 tablespoons txiv roj roj
• 5 tablespoons breadcrumbs
• 5 tablespoons almond flakes

Ua ntej koj yuav tsum tau npaj cov txiv lws suav: txiav cov carrots thiab dos rau hauv me me cubes; muab tso rau hauv saucepan nrog 5 tablespoons ntawm txiv roj roj, ib pinch ntawm ntsev. Npog thiab simmer kom txog thaum muag muag, nplawm ib zaug ntxiv - qhov no yuav siv li 5 feeb. Ntxiv 2 minced qej cloves rau cov zaub mos thiab sauté rau ib feeb. Ncuav nyob rau hauv 500 ml ntawm lws suav passata, ntxiv 1 tablespoon ntawm oregano thiab simmer them tshaj tsawg tshav kub rau ib quarter ntawm ib teev.

Yaug thiab qhuav 300 g ntawm spinach. Peb chop. Thaum tshav kub kub 3 tablespoons roj txiv roj nyob rau hauv ib lub lauj kaub frying, pov tseg 2 tws qej cloves thiab spinach. Simmer kom txog thaum spinach tau tso tag nrho cov dej. Ntxiv 200g silken tofu, 5 finely tws hnub qhuav txiv lws suav, 1 teaspoon av nutmeg, 1/2 teaspoon ntsev, 1 teaspoon capers. Sib tov txhua yam kom huv si thiab Fry rau ib feeb.

Ua noj casserole. Ncuav ib ladle ntawm lws suav sauce rau hauv qab, nteg tawm lasagna nplooj, muab 1/3 ntawm spinach loj, npog nrog lasagna nplooj thiab ncuav tshaj lws suav sauce. Peb ua qhov no kom txog thaum lub spinach loj yog depleted. Ncuav qhov kawg ntawm lws suav sauce rau hauv lub lauj kaub brewing. Sprinkle txhua yam nrog 5 tablespoons breadcrumbs tov nrog 5 tablespoons almond flakes. Muab tso rau hauv qhov cub, preheat rau 180 degrees thiab ci li 30 feeb kom txog thaum lub sab saum toj yog xim av xim av. Yog tias peb tsis nyiam lasagna, peb tuaj yeem ua cov cannelloni, dumplings lossis pancakes nrog spinach.

Tofu yog cov khoom xyaw zoo hauv vegan "minced meat". Xws li cov nqaij tuaj yeem ua ib qho ntxiv rau cov nplej zom nrog cov kua txiv lws suav, nws tuaj yeem muab ntxiv rau cov kua txiv hmab txiv ntoo, cov neeg tsis noj nqaij tais, nws tuaj yeem muab cov khoom noj nrog cannelloni, dumplings thiab pancakes.

Yuav ua li cas ua noj tofu a la minced nqaij?

• 2 cubes ntawm tofu (200 g txhua)
• 5 dia txiv roj roj 
• 1 teaspoon granulated qej
• 2 tablespoons poov xab flakes 
• 1 teaspoon smoked paprika
• 2 tablespoons soy sauce 
• ib pinch ntawm chili 
• 1/2 teaspoon fennel noob

Tev lub tofu nrog rab rawg kom muaj pob. Ntxiv cov khoom xyaw ntxiv thiab sib tov txhua yam. Muab nws tso rau ntawm daim ntawv ci nrog daim ntawv parchment thiab kis nws tusyees kom lub "nqaij" sib npaug. Ci ntawm 200 degrees (cua sov los ntawm sab saum toj mus rau hauv qab) li 20 feeb - tom qab 10 feeb tig lub tofu nrog spatula thiab ci rau lwm 10 feeb. Qhov no "minced" tofu tuaj yeem khov hauv hnab ziplock. Nws yog qhov zoo tshaj rau thaw lawv nyob rau hauv lub tub yees thiab Fry lawv nyob rau hauv ib lub lauj kaub ua ntej ntxiv rau zaub mov.