ʻO kēia ʻai Thai Green Curry me nā mea ʻai a me ka tofu he meaʻai nui i ka pule pule

Anter

• ʻO Thai Green Veggie Curry me ka Tofu a me nā Cashews
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Me ka hiki ʻana mai o ʻOkakopa, hoʻomaka ka ʻiʻini no nā ʻaina ahiahi mehana. Inā ʻoe e ʻimi ana i nā manaʻo hoʻomākaukau kau a ono a momona hoʻi, ua loaʻa iā mākou ka meaʻai wale no nā mea kanu: ʻO kēia curry veggie ʻōmaʻomaʻo Thai e hōʻike ana i ka raiki ʻeleʻele a me nā mea kanu he nui, e like me broccoli, bele bele, kāloti , a me nā lau.

Loaʻa i ka curry ka ʻono momona mai ka waiū niu i kāpī ʻia, ka paʻi curry ʻōmaʻomaʻo, ka gingerroot hou, a me kahi ʻōlika, a kāpī ʻia nā kīʻaha me ka basil hou a me nā cashews no kekahi crunch. No nā ʻano hou aʻe-a e hoʻonui i ka protein i loko o kēia pā-hoʻohui i kahi tofu crispy. Ke ki? E ʻoki i ka tofu i mau ʻāpana lahilahi, a laila kuke i nā ʻāpana a hiki i ka puhi ʻana o ke ahi i nā ʻaoʻao ʻelua. (Pili: ʻO kēia maʻalahi Vegan Coconut Curry Noodle Bowl kahi i loaʻa ke luhi ke luhi ʻoe)

Hoʻopili ʻia me nā mea kanu a me nā hua puʻuwai, hāʻawi kēia curry i ka 144 pakeneka o ka waiwai o ka wikamina A i kēlā me kēia lā, 135 pākēneka o ka wikamina C, a me 22 pākēneka o ka hao, a me 9 mau huna o ka puluniu no kēlā me kēia lawelawe.

Bonus: Hana ia i nā koena nui e lawe i ka hana no ka ʻaina awakea a i ʻole hoʻomehana hou no ka ʻaina awakea i ka pule pule nui. E ʻokiʻoki kākou! (More: Mea Hana Kupaianaha Vegan Curry Hōʻoluʻolu i hiki i kēlā me kēia mea ke haku)

ʻO Thai Green Veggie Curry me ka Tofu a me nā Cashews

Lawelawe 4–6

Nā mea hoʻohui

• 1 kīʻaha raiki ʻeleʻele i hoʻomoʻa ʻole ʻia (a i ʻole 4 mau kīʻaha i hoʻomoʻa ʻia i ka laiki brown)
• 1 kaʻaila canola aila (a i ʻole ka ʻaila kuke makemake ʻia)
• 14 oz tofu paʻa keu
• 1 broccoli lei aliʻi waena
• 1 pepa bele ʻulaʻula
• 2 mau kāloti nui
• 2 kīʻaha o Baby Bella mushrooms
• 1 ʻōpuʻu kālika
• 1-iniha ʻāpana o gingerroot
• 1 14-oz hiki i ka waiu niu momona piha
• 3 punetēpē pāpaʻi curry ʻōmaʻomaʻo
• Wai mai 1 ka lime
• 1/2 teaspoon ka paʻakai
• 1/4 teaspoon ka pepa lepo
• 1/2 mau ʻeke cashews
• ʻO ka basil ʻoki hou no nā mea hoʻonani

Nā kuhikuhi

1. Kuke laiki e like me nā kuhikuhi.
2. I kēia manawa, ʻaila canola mehana i loko o kahi pūkana nui ma luna o ka wela mehana.
3. E hoʻokahe i ka wai mai ka ipu tofu. Māhele i ka poloka o ka tofu i loko o ʻelima mau lahilahi, akā nā ʻāpana nui (ʻokiʻoki ʻoe iā lākou ma hope). Hoʻomoʻa i nā ʻāpana tofu i loko o ka pāpale a wīwī lākou ma nā ʻaoʻao ʻelua. E hoʻololi i nā'āpana i kahi papaʻoki.
4. ʻOiai ke kuke ʻana o ka tofu, hoʻomākaukau i nā mea kanu: Chop broccoli, slice pepper, kāloti, a me nā lau, a me ka ʻeli a me ka gingerroot.
5. I ka pau ʻana o ka tofu i ka kuke ʻana, a hemo mai i ka pola, e hoʻohui i ka kini o ka waiū niu i ka pākena. Hoʻomehana no 2 mau minuke, a laila hoʻohui i ka curry paste, ginger, a me kālika, a kuke no 2 mau minuke ʻē aʻe.
6. Hoʻololi i ka broccoli, ka pepa, kāloti, a me nā ʻāhi mushroom i ka skillet. E hoʻomoʻi i ka wai lime, ka paʻakai, a me ka pepa. Kuhi no 8 a 10 mau minuke, a i ʻole a palupalu nā mea kanu a kuʻu ʻia ka curry hui a hiki i ke kūlike i makemake ʻia.
7. E ʻokiʻoki i nā ʻāpana tofu i loko o nā ʻāpana liʻiliʻi.
8. E hoʻokaʻawale i ka laiki i nā kīʻaha lawelawe. Spoon veggies and curry evenly into the bowls, and add crispy tofu i kēlā me kēia pola.
9. Hoʻohui i nā cashews i kēlā me kēia pola, a kāpīpī i ka basil ʻokiʻoki ma luna.
10. Nanea ʻoiai ke pā, mehana!

ʻO nā meaʻai meaʻai ma ka 1/4 o ka meaʻai: 550 kaloli, 30g momona, 13g momona momona, 54g mau kalapona, 9g fiber, 9g sugar, 18g protein

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