Ko te uru o te togan ki te togan, he kai me te riki. Ki te hiahia koe ki te ranu kai, whakauruhia he reka ki a tofu ki te tofu na roto i te panui i te ranu huka me te aniana tira. Ka pehia e koe tenei otaota kaiwhenua me te vegan tofu, ka taea e koe te kai i te mea (kei mua, he mea pai!) Ka whakamahi ranei hei hanga i nga sandwiches steam.
Te nuinga o nga tohutao tofu
Ētahi atu tohutao kaiwhenua
He aha e hiahia ana koe
- 1 he putea ratonga ranei he tofu hou, he pai te pehi
- 2 tbsp hinu oriwa
- 1 te riki, te tapatapahi
- 2 tbsp te winika balsamic
- 1 tbsp te ranu huka
- 1/3 kapu wai
- 1 tbsp paraoa
Pehea ki te Hanga
- Tapahia te tofu ki roto i nga porohita e pā ana ki te 1/2 inihi te matotoru.
- Ko te riki i roto i te hinu oriwa tae noa ki te huri parauri, ka timata ki te miramira, ka tapiri ki tofu ka tuku kia tunu tae noa ki te parauri parauri.
- Tāpirihia te winika balsamic me te ranu kai me te whakaoho kia whakakotahi. Muri iho, tohaina te wai me te paraoa me te whisk ki te whakakotahi. Tukua kia tunu tae noa ki te maoa o te ranu.
- Mahi ki te raihi ki te hiahiatia.
| Ngā Aratohu Nutritional (i ia mahinga) | |
|---|---|
| Calories | 299 |
| Katoa te wai | 17 g |
| Te momona | 3 g |
| Ko te wai kore | 8 g |
| Cholesterol | 0 mg |
| Te konutai | 430 mg |
| Ngā harotihāhā | 25 g |
| Piri Kai | 3 g |
| Pūmua | 14 g |