10 Cuntooyinka Tofu-baakadeysan ee Cuntooyinka Loogu Talagalay Dhimista Culayska

Qanacsan

• Pistachio-Crusted Tofu
• Chocolate Tofu Pudding Cups
• Tofu oo basbaas leh
• Hoisin Glazed Tofu iyo Asparagus oo la dubay
• Cunto Tofu Nuggets ah
• Macaan iyo Dhanaan Malab Liin Tofu
• Tofu madow
• Bocorka Malabka Tofu
• Pesto Cagaaran oo Saddex-geesoole ah
• Tofu marinated
• Dib u eegis loogu talagalay

Ma u malaynaysaa in tofu uu yahay mid aan dhadhan lahayn oo aan dhadhan lahayn? Cunnooyinkan afka laga cabo waxay beddeli doonaan maskaxdaada ku saabsan jilicsanaanta, xirmooyinka kareemka leh ee digirta digirta weligeedba! Kaliya tofu uma fiicna cunnooyinka nafaqada yar, waxay ku xardhan tahay borotiinka soy-ga ee wanaagsan, birta, iyo asiidhka dufanka omega-3. Tofu sidoo kale waa mid ka mid ah cuntooyinka ugu badan, taas oo ka dhigaysa saldhig aad u wanaagsan gudaha labadaba macaan iyo macmacaan macaan. Fiiri 10 -kaan suxuun ee macaan oo aan ahayn wax aan fiicnayn!

Pistachio-Crusted Tofu

243 kalori, 15 garaam oo baruur, 19 garaam oo karbohaydrayt ah, 14 garaam oo borotiin ah, 570 miligram sodium, 4 garaam oo fiber ah

Cuntadani gaarka ah, dhalooyinka tofu waxay ku dhex milmeen isku darka nafaqada leh ee pistachio iyo roodhida loogu talagalay saxan dhadhan-ka buuxo leh oo leh muuqaal xiiso leh.

Waxyaabaha ay ka kooban tahay:

14 oz. tofu

2 tbsp. maraqa soy-soodiyam hooseeyo

1 1/2 xabbo oo rooti ah oo sarreen ah

1/2 c. pistachio nuts

Basbaaska dhulka la dhadhamiyo

2 tbsp. khardal basbaaska leh

2 tbsp. sharoobada maple

1/2 tbsp. maraqa soy-soodiyam hooseeyo

1 tbsp. majones tofu

Tilmaamaha:

Ku rid foornada ilaa 400 darajo; U diyaari xaashida dubista adiga oo si khafiif ah saliid ku shubaya ama ku dahaadh daboolka silikoon. Iska yaree tofu ilaa 8 1/2-in. xaleefyada oo si khafiif ah ugu qallaji shukumaano warqad ah. Ku caday labada dhinac ee tofu 2 tbsp. maraqa soyka oo meel iska dhig si aad u marinate ugu yaraan 10 daqiiqo. Intii tofuhu ay marinaysanayaan, roodhiga geli mashiinka cuntada oo ku garaac jajabyo fiican. Cabbira 1 koob oo jajab ah baaquli ballaadhan oo gacmeed (ka badbaadi jajabyada soo hadhay isticmaal kale.) Ku garaac pistachios-ka processor-ka ilaa ay ka noqdaan jajabyo fiican. Ku dar jajabka rootiga oo ay la socdaan shabag deeqsinimo leh oo ah basbaaska madow, oo si fiican isku walaaq. In baaquli kale oo qoto dheer, isku dar iniin khardal ah, sharoobada, suugo soy ah, iyo majones. Dhex geli xabbad tofu ah oo ku jirta isku dar ah iniin khardal ah, dhinac walba si khafiif ah u dabool; ka dibna ku rid roodhida roodhida, ku rushay jajabka dusha sare iyo dhinacyada, oo si fudud ugu cadaadi tofu. Dhig xaashida dubista ee diyaarsan. Ku celi dhammaan xaleef tofu ah. Ku rid tofu foornada oo dubi 20 daqiiqo, ama ilaa inta roodhida ay yihiin bunni dahab ah. Ku darso maraqa aad dooratay.

Wuxuu sameeyaa 4 xabbo.

Recipe oo ay bixisay FatFree Vegan Kitchen

Chocolate Tofu Pudding Cups

112 kalori, 10.3 garaam oo sonkor ah, 6.5 garaam oo baruur, 11.8 garaam oo karbohaydrayt ah, 1.7 garaam oo borotiin ah

Ma rabtaa wax macaan? Tofu dhab ahaantii waxay u samaysaa saldhig caafimaad leh macmacaanka calooshu hooseyso sida buskudkan jilicsan ee xariifka ah. Ku karkari dawadan dhadhan fiican leh adigoo isticmaalaya shukulaatada iyo, dabcan, tofu badan, ka dibna ku daadi maraqa koobabka shukulaatada la cuni karo.

Waxyaabaha ay ka kooban tahay:

Wixii shukulaatada tofu pudding:

1 sanduuq tofu, waa la miiray

2 tbsp. nectar agave

1/2 c. jajabyada shukulaatada, dhalaalay oo xoogaa qaboojisay

1/4 c. maraqa shukulaatada (nooca aad u isticmaasho caanaha shukulaatada)

Koobabka pudding:

2 c. jajabyo shukulaatada

2 tbsp. saliidda cuntada

1 karinta shukulaatada tofu pudding

Raspberries

Kareemka Darwiishka

Tilmaamaha:

Wixii shukulaatada tofu pudding:

Ku rid dhammaan maaddooyinka ku jira Vitamix (ama blender) oo nadiifi ilaa inta ay siman yihiin. Qaboojiyaha ilaa aad diyaar u tahay inaad buuxiso koobabka shukulaatada (qiyaastii 30 daqiiqo). Marka aad diyaar u tahay inaad buuxiso koobabka, qaado pudding-ka ku rid bac weyn oo sib-quful ah. Ka jar dalool yar oo ku yaal geeska hoose ee bacda oo ku tuujin pudding koobabka.

Koobabka pudding:

Khadka 24 daasadaha muffin mini oo leh waraaqo wax lagu duubo. Ku dhalaali jajabyada iyo saliidda khudradda baaquli yar oo microwave ah. Walaaq 30 ilbiriqsi kasta oo kuleyli ilaa ay si buuxda u dhalaalayaan. Qaado qiyaastii 1 tsp. shukulaatada dhalaalay oo ku shubtay mid kasta oo muffin ah kuna fidiyey dhinacyada dhinaca qaadada. Daasadda ku rid qaboojiyaha si aad u hesho shukulaatada. Ku dar lakabka labaad ee shukulaatada koobabka, mar kale qabooji. Qabow ku hay ilaa aad diyaar u tahay inaad ka saarto warqadda. Qaboojiyaha koobabka buskudka ah ee la buuxiyey ilaa 4 saacadood, si markaas pudding-ku u habeeyo oo uu yara adkeysto. Ku dar kariimka la dubay iyo raspberries.

Wuxuu sameeyaa 24 koob.

Recipe oo ay bixisay Gabar Cayilan oo ku Xanniban Jidhka Caatada ah

Tofu oo basbaas leh

84 kalori, 4.6 garaam oo sonkor ah, 6.1 garaam oo baruur, 5.6 garaam oo karbohaydrayt ah, 1.9 garaam oo borotiin ah

Xariijimahan digirta yar yar ee qallafsan waxay helayaan dhadhan macaan oo qiiq leh oo ay la socdaan suugo iyo dhir udgoon oo hooseeya. Intaad ugu adeegi karto kale iyo bariis (sida sawirka ka muuqata), waxaad xor u tahay inaad tofu ku darto maaddooyinka kale si aad u buuxiso cunto caafimaad leh oo qancisa.

Waxyaabaha ay ka kooban tahay:

1 xirmo tofu oo adag

1 1/2 qaado. saliid safflower

1 1/2 qaado. sharoobada maple

1 tbsp. khal bariiska

1/2 tsp. qiiq dareere ah

1/4 tsp. budada toon

1/4 - 1/2 tsp. basbaaska cayenne

Tilmaamaha:

Ka daadi tofu -gaaga oo jarjar 8 xaleef oo siman. Ku dhaji xaleefyada si toos ah tuwaalka jikada oo labanlaabmay oo mid kale korkana ku labanlaabay shukumaan. Dusha sare u saar alwaax weyn oo waxoogaa yar kor saar buugaag culus. Riix 25 - 35 min. Foorno hore u kululee si aad u shiilto Isku qas dhammaan maaddooyinka kale ee baaquli weyn. U jarjar tofu 1/4 inji. Ku rid tofu baaquli weyn oo leh maaddooyinka qoyan oo si tartiib ah u walaaq ilaa si fiican loo daboolo. Ku dhaji tofu digsi-ku-xardhan oo duban afar ilaa siddeed daqiiqo, ilaa brown dahab ah oo leh cidhifyo mugdi ah. Waqtigu wuu kala duwan yahay iyadoo ku xiran foornadaada. Flip oo kari ilaa afar ilaa siddeed daqiiqo oo kale ilaa brown dahab ah. Caadi ahaan, dhinaca labaad ayaa xoogaa dhakhso ah u noqda. Ka saar foornada oo isla markiiba u adeeg.

Wuxuu sameeyaa 3-4 jeer.

Recipe ay bixiso Aragtida la cuni karo

Hoisin Glazed Tofu iyo Asparagus oo la dubay

138 kalori, 8.2 garaam oo sonkor ah, 5.2 garaam oo dufan ah, 14.6 garaam oo karbohaydrayt ah, 12.4 garaam oo borotiin ah

Warannada asparagus-ka ee qallafsan waxay bixiyaan bar-ku-dheelid (iyo nafaqo leh) oo ka soo horjeeda qaybo jilicsan oo curdin digir ah, halka qulqulka maraqa hoisin ee basbaaska leh ay siinayso saxankan laad la yaab leh oo dhadhan ah. Ma aha oo kaliya in cuntadani tahay hab hubaal ah oo lagu soo jiito martida cashada, sidoo kale waxa ku yar kalooriyada iyo baruurta.

Waxyaabaha ay ka kooban tahay:

7 oz. tofu adag

1/2 tsp. sisinta

2 tbsp. maraqa hoisin

2 tbsp. maraqa soy-soodiyam hooseeyo

1 tsp. Suugo Sriracha

1 tsp. sonkorta cad (ikhtiyaar)

10 asparagus oo warmo ah

1/2 tsp. shan uunsi

Tilmaamaha:

U rog roogga ama digsiga dabka sare. In skillet yar oo qallalan oo kuleyl dhexdhexaad ah lagu dubay sisinta ilaa dahabka. Ku shub saxan oo kaydi wax lagu qurxiyo. Iska yaree baloogga tofu, ka dibna hal dhinac u rog oo kala goo goo si aad u hesho laba xabbadood oo dhumucdiisu tahay 1 inch. U keydi badhka weyn adeegsi kale ama labalaabi cuntada. Ku dheji goynta goynta tuwaal nadiif ah oo tirtir.

Si aad u samayso suugada:

In baaquli yar isku dar hoisin, soy, Sriracha, iyo sonkor. Meel dhig. Ku rid asparagus dushii dabka (ikhtiyaar: ku xoq warmaha taabasho saliid ah) oo ku dub shan daqiiqo oo wareeg ah oo warmaha ilaa si siman loo dubay. Laba saxan u kala qaybi. Ku dhaji tofu qallalan saxan oo labada dhinacba ku rushee shanta xawaash. Ku xoq shiishada taabashada saliidda cuntada shukumaan si tofu aysan u dhegin. Ku rid tofu dusheeda oo ha taaban hal daqiiqo si ay u miirto adigoon ku dhegin. U rog tofu 45 darajo si aad u abuurto astaamaha solayga ee “X”. Karso 30 ilbiriqsi. Adigoo isticmaalaya faashad si taxaddar leh u roga tofu oo isku kari ilaa hal daqiiqo oo kale. Inta ay shiilayso, burushka ama qaaddo qaar ka mid ah maraqa ku rid tofu -ga. Ka saar tofu shiishada oo dul saar waranka asparagus. Ku shub suugada haray saxan kasta (waxaad yeelan doontaa xoogaa dheeraad ah). Ku daadi sisinta.

Waxay samaysaa 2 xabbo.

Cunto karinta waxaa bixiyay Jeffrey Saad, kanaalka karinta martigeliyaha Dhadhanka United States of America, makhaayad, cuntokariye, iyo qoraa Jikada Caalamiga ah ee Jeffrey Saad: Recipes Without Borders (waxaa la heli karaa Maarso 20th)

Cunto Tofu Nuggets ah

80 kalori, 0.7 garaam oo sonkor ah, 1.7 garaam oo dufan ah, 11.8 garaam oo karbohaydrayt ah, 3.5 garaam oo borotiin ah

Yaa u baahan nuugo digaag ah marka aad beddeli karto hilibka tofu ee nafaqada leh? Daawooyinkaan waqtiga cuntada ah waa sahlan yihiin in la sameeyo waxayna ku habboon yihiin in lagu rido suugo kala duwan. Soo jeedinteena? Si fudud oo macaan oo ah khudaar iniin khardal le'eg oo laga sameeyey 1 tsp. agave, 2 tbsp. mustard, iyo 1 tbsp. majones vegan.

Waxyaabaha ay ka kooban tahay:

1 xirmo. tofu adag (la qaboojiyey, dhalaalay, oo la riixay)

1 c. caano aan caano lahayn oo aan la macaanayn

3 qaado. bouillon qudaar

3 qaado. mustard

1 c. roodhida roodhida panko

1 c. bur bur-sare ah

milix iyo basbaas (ikhtiyaar)

Tilmaamaha:

Ku rid foornada ilaa 400 darajo. Qaado tofu -gaaga adag (barafaysan, dhalaalay, oo la cadaadiyey si aad u dhadhan fiican), oo u kala jar 1 xabbo. Isku qas "caano" vegan, bouillon khudaar, iyo iniin khardal ah. Ku dhaji tofu la jarjaray isku darka "caanaha". Ku duub bur qamadi dhan ah. Mar kale ku dhex daadi isku darka caanaha. Ku duub jajabka panko. Ku rid xaashida buskudka dufanka leh. Dubo 15 ilaa 20 daqiiqo. Ku raaxayso maraqaaga kulul, dhaymada beerta vegan, ketchup, mustard, iwm.

Wuxuu sameeyaa 16 xabbadood.

Recipe ay bixiso Veg Obsession

Macaan iyo Dhanaan Malab Liin Tofu

47 kalori, 8.4 garaam oo sonkor ah, 0.2 garaam oo dufan ah, 11.8 garaam oo karbohaydrayt ah, 0.4 garaam oo borotiin ah

Haddii aad u baahan tahay galaas casho leh ama aad rabto cunto fudud oo caafimaad leh, xaleefyada tofu ee macaan iyo dhanaan ayaa sameeya ikhtiyaar weyn. Isku darka macaanka macaan (sida mango chutney) iyo liin dhanaanta waxay ku shubaan tofu dhadhan aan fiicnayn oo aan laga hor istaagi karin cuntadaada caafimaadka leh.

Waxyaabaha ay ka kooban tahay:

1 xannibi tofu aad u adag

1/2 c. macaanka macaan/jelly/ilaaliya

1/3 c. malab (haddii aadan cunin malab, isticmaal agave, maple, ama sharoobada yacon)

1/4 c. liin dhanaan (xoogaa, waxaad isticmaali kartaa khalka tufaaxa)

Ikhtiyaar ah laakiin lagu taliyay:

1/4 c. khal cider tufaax

1/2 tsp. budada sinjibiilka

2 tbsp. EVOO (ama qumbaha, flax, hemp, saliid canab ah)

Tilmaamaha:

Isku qas marinade baaquli oo u oggolow tofu inay marinate ugu yaraan 15 daqiiqo illaa habeen. Ku dub xaashida buskudka leh ee foornada leh 450 darajo 20 daqiiqo dhinaca hore (talo: malabku wuxuu u socdaa caramelize, markaa isticmaal foornada nadiifinta fudud). Kadibna, rogo oo dubi ilaa 10 daqiiqo oo kale. U fiirso malabka sababtoo ah sonkorta ayaa guban karta. Ku rid weel dheeraad ah kuna kaydi qaboojiyaha ilaa afar ilaa shan maalmood.

Wuxuu sameeyaa 18 xabbo oo dhaadheer oo khafiif ah.

Recipe ay bixiyeen Love Veggies iyo Yoga

Tofu madow

24 kalori, 1.3 garaam oo baruur, 1.8 garaam oo karbohaydrayt ah, 2.2 garaam oo borotiin ah

Mararka qaarkood waxa kaliya oo ay qaadataa waa sacab muggiis oo xawaashyo waaweyn ah si aad u samayso saxan tofu oo afka laga buufiyo. Cuntadan fudud, kaliya ku duub gabal kasta dhir udgoon oo kala duwan sida budada shiil, cumin, iyo cayenne oo loogu talagalay saxan basbaas ah oo aan xitaa u dhowaan doonin jabinta bangiga kalooriga!

Waxyaabaha ay ka kooban tahay:

1 xanniba tofu

1/4 tsp. caynaan

1/4 tsp. basasha granulated

1/4 tsp. toonta granulated

1/4 tsp. budada basbaaska

1/4 tsp. cumin, dhulka

1/4 tsp. koryander, dhul

1/4 tsp. basbaaska madow, dhulka

1 tbsp. paprika

1/2 tsp. thyme

Tilmaamaha:

Ku darso tofu dhir udgoon. Ku rid digsi kulul, tofu bunni ah oo aan lahayn saliid ama biyo. Marka cidhifyadu bunni yihiin, rog oo dabool kari ilaa inta la kariyo. Waqtigu wuxuu ku xiran yahay dhumucda tofu.

Wuxuu sameeyaa 4 4 oz. cuntooyin.

Recipe waxaa bixiyay Chef Anthony Stewart oo ka tirsan Xarunta Pritikin Longevity Center ee Miami, Florida

Bocorka Malabka Tofu

29 kalori, 6.5 garaam oo sonkor ah, 0.2 garaam oo dufan ah, 6.9 garaam oo karbohaydrayt ah, 0.4 garaam oo borotiin ah

Yaa ogaa in subagga bocorka iyo malabku ay ka dhigi doonaan wehel weyn oo tofu ah? Cadadkan dhadhaminta macaan leh waxay leeyihiin qaab dhumuc leh waxayna kaa tagi doonaan si aad u qanacsan.

Waxyaabaha ay ka kooban tahay:

1 xannibi tofu aad u adag

1/4 c. subagga bocorka

1/3 c. malab (ama agave ama maple)

1 tsp. ginger dhulka

1/4 c. khal cider tufaax

Ikhtiyaari:

Dash of tamari ama maraqa soy

Qanjo lows/cayenne/budada shiil/kumin/basbaaska bocorka/qorfe

Daadi EVOO/saliid qumbaha/hemp

Tilmaamaha:

Garaac si aad isugu darto dhammaan maaddooyinka. Maraqa tofu la jarjaray 15 daqiiqo ilaa 24 saacadood. Ku dub xaashida buskudka leh ee foornada leh 450 darajo 20 daqiiqo oo rogo oo kari shan daqiiqo ama wax kale. Xusuusin: Waxaan isticmaali jiray tofu oo markii hore barafoobay, dhalaashay, oo la cadaadiyey.

Wuxuu sameeyaa 18 xabbo oo dhaadheer oo khafiif ah.

Recipe ay bixiyeen Love Veggies iyo Yoga

Pesto Cagaaran oo Saddex-geesoole ah

436 kalori, 3.1 garaam oo sonkor ah, 42 garaam oo baruur, 12.4 garaam oo karbohaydrayt ah, 5.6 garaam oo borotiin ah

Haddii aad jeceshahay pesto, laakiin aad u aragto inay aad u cayilan tahay (mahad badan oo saliid saytuun ah, lawska geed, iyo farmaajo Parmesan), isku day isku-dhafka hal-abuurka ah ee lagu sameeyay tofu iyo khudaar. Soo hel siyaabo aad ku qurxiso suxuunta aad jeceshahay, sida baastada sarreenka ama pizza, oo leh maraqan macaan, kaas oo ku dhawaad ​​​​436 kalori koobkiiba.

Waxyaabaha ay ka kooban tahay:

1/2 c. digir

50 g. isbinaajka

30 caleemo basil oo cusub

1/4 c. cashews aan la karin

1 toon oo toon ah

5 tbsp. saliid saytuun

4 tbsp. tofu xariir ah

Shiid basbaas madow

Tilmaamaha:

Fasax digirta dhowr daqiiqo si aad u yara jilciso. Ku masax isbinaajka adiga oo ku ridaya colander oo ku shub biyo karkaraya. Markay duufto, ku raaci biyo qabow oo ka soo saar inta dareere ah ee aad kari karto. Ku dar walxaha oo dhan oo xilli leh basbaaska madow ee cusub.

Wuxuu sameeyaa 2 koob.

Recipe oo ay bixiyeen Tamaandho Tinned ah

Tofu marinated

39 kalori, 1.2 garaam oo baruur, 4.2 garaam oo karbohaydrayt ah, 2.5 garaam oo borotiin ah

Cuntadan caafimaad leh waxay qaadataa dhowr daqiiqo oo keliya wakhtiga diyaarinta, laakiin natiijadu waa is-difaacid! Goynta qoyan ee tofu ee khalka balsamic, toonta, iyo oregano waxay siisaa saxanka xoogaa qaniinyo dheeraad ah. Ku darso khudaarta aad jeceshahay si aad cuntadaada u buuxiso.

Waxyaabaha ay ka kooban tahay:

1 xannibi tofu aad u adag

1/2 c. khalka balsamic

3 qaado. toonta la jarjaray

2 tbsp. oregano la qalajiyey

Tilmaamaha:

Iska yaree tofu jarjar. Isku qas khal balsamic, toonta, iyo oregano wada jir ah, oo marinate tofu 30 daqiiqo. Grill, dubid, ama digsi.

Wuxuu sameeyaa 4 xabbo.

Recipe waxaa bixiyay Chef Anthony Stewart oo ka tirsan Xarunta Pritikin Longevity Center ee Miami, Florida

Dib u eegis loogu talagalay