Ndi machitidwe a ku India komanso otchuka pakati pa anthu a Asilamu ku Southern Thailand, Massaman curry ndi mbale yapadziko lonse. Izi zamasamba ndi zamasamba zamasamba zimakhala zosavuta kwa ophika a ku America, koma adakali osiyana kwambiri ndi zonunkhira: ginger, turmeric, sinamoni ndi shuga pang'ono ndipo makamaka Chinese zoperekera zonunkhira. Inde, ndikudziwa kuti zikumveka zomveka, koma yesetsani ndikuwona ngati simukuzichita monga momwe ndikuchitira!
Mankhwala amtundu wa Thai Massaman ndi nkhuku ndi mbatata, chifukwa chake masambawa amagwiritsa ntchito seitan , koma ngati mukufuna kuwonjezera nkhumba, yesani chimanga kapena nandolo. Kapena, mmalo mwa seitan, tenga cholowa chamkuku kuchokera ku golosale. Gardein ndi mtundu wina wotchuka, ndipo Beyond Meat amapanga ndemanga zapamwamba, koma mtundu uliwonse wa nyama chodyera nyama zomwe mumakonda zimagwira ntchito bwino, ngakhale tofu m'malo mwa seitan.
Zinalembedwa ndi chilolezo kuchokera ku Daily Vegan Planner.
Chimene Mufuna
- 1 supuni ya mafuta
- Supuni 1 Chinese Chinese-spice powder
- 1/2 supuni ya supuni yachitsulo yatsopano, yophika
- 1/2 supuni ya tiyi turmeric
- 1/4 supuni ya supuni ya tsabola ya cayenne, kapena kulawa
- 1 1/2 makapu mkaka wa kokonati
- 1 chikho
- masamba msuzi
- 2 mbatata, akanadulidwa
- Makapu 1
- seitan , odulidwa aang'ono
- Supuni 1 supuni ya kirimba
- 2 cloves lonse
- Supuni 1 ya mchere
- 1/4 supuni ya sinamoni
- 2 supuni ya tiyi ya bulauni shuga
- 1/3 kapu yamakono kapena makoswe (mungasankhe)
Momwe Mungapangire Izo
Mu skillet kapena peti yotchedwa stockpot, kutentha kwasanu kwa zonunkhira, ginger, turmeric ndi cayenne mu mafuta kwa mphindi imodzi yokha, kuyambitsa nthawi zonse, mpaka kununkhira.
Kuchepetsa kutentha kwa sing'anga-pansi ndi kuwonjezera kokonati mkaka ndi masamba msuzi, oyambitsa kugwirizana. Onjezerani mbatata, seitan, cloves ndi mchere, kuphimba, ndi kuphika kwa mphindi 15-20, oyambitsa nthawi zina.
Tsegulani, onjezani mafuta a mandimu, sinamoni, shuga ndi nkhanu kapena makoswe, ndi kutentha kwa mphindi imodzi.
Kutumikira pa mpunga (kapena nyemba yophika, ngati mukufuna).
Ngati mukufuna Masamanaman odyetsa zamasamba, sungunulani supuni imodzi ya ufa mu 3 tbsp madzi ndikuonjezerani kuti muyambe kumira, mukuyimira kwa mphindi 2-3 mpaka mutali.
Amapanga ma servings asanu ndi limodzi.
Chidziwitso cha zakudya, pa kutumikira:
Malori 305; Mafuta 20 g
Mapuloteni 11 g
391 mg wa sodium
Fiber 1.8 g
Zakudya zamadzimadzi 25 g
Shuga 1.6 g, Zinc 1.1 mg, Calcium 56 mg, Iron 2.8 mg
Vitamini D 0 mg, Vitamini B12 0 mg
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 280 |
| Mafuta Onse | 16 g |
| Mafuta okhuta | 13 g |
| Mafuta Osatchulidwa | 1 g |
| Cholesterol | 0 mg |
| Sodium | 159 mg |
| Zakudya | 32 g |
| Matenda a Zakudya | 5 g |
| Mapuloteni | 6 g |