Kakaretso ea salate ea soba ea soba | e potlakileng (20 min), e bonolo ebile e tletse tatso e monate
Salate ea soba noodle ke e 'ngoe ea li-salate tse ntle ka ho fetisisa tsa Japane. Lisebelisoa li bonolo, litokisetso li bonolo, leha ho le joalo lia khatholla ebile li monate.
Esita le baapehi ba laziest ba tla thabela ho beha sejana sena sa noodle hammoho.
Salate ea noodle ea Soba e entsoe ka li-noodle tsa lefatše tse nang le tatso e monate le moaparo oa soya, o natefeloang haholo ke serame kapa mocheso oa kamore.
Ke salate e ntle ea meroho le vegan, e nang le eiee ea selemo, cilantro le peo ea sesame.
Empa se etsang hore salate ea soba e tenyetsehe ke hore o ka etsa risepe ea mantlha mme oa eketsa meroho le nama ea khetho ea hau ho e etsa lijo tse felletseng.
Lireschorente tsa Asia hangata li sebeletsa salate ea soba noodle e le sejana se lehlakoreng.
Kajeno, ke arolelana risepe ea mantlha e se nang nama ea soba noodle salate eo u ka e etsang ka nako e ka tlase ho halofo ea hora mme o natefeloa ke ho chesa kapa ho bata ka li-toppings tseo u li ratang haholo.
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Li-recipe tsa lelapa la Bitemybun tse nang le moralo o felletseng oa lijo le tataiso ea recipe.
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Salate ea soba noodle ke eng?
Salate ena e bonolo haholo - ke e 'ngoe ea lijana tse etsang sejana se setle, empa u ka e ja joalo ka salate e batang e phetseng hantle matsatsing a chesang a lehlabula.
Ho bonolo ho e etsa hobane sohle seo u hlokang ho se etsa ke ho pheha soba noodle, ho tšela li-veggies, ho eketsa moaparo mme o qetile ka nako e ka tlase ho metsotso e 20.
Li-noodle tsa Soba li entsoe ka buckwheat, ka hona ba na le tatso ena ea linate le ea lefatše.
Li na le 'mala o bonolo le' mala o mosootho. Li tšesaane ho feta udon empa li motenya ho feta spaghetti.
Li-noodle tsa Soba li ntle hobane li boloka sebopeho le sebopeho. Sena se ba etsa setsi se setle sa litlolo tse bobebe joalo ka meroho e makhethe le ho apara haholo.
Ho apara ho eketsa tatso e monate le e monate kaha e entsoe ka letsoai la soya le letsoai le lero la lamunu. U ka boloka salate ea lijo tsa mots'eare hosane hobane ke mofuta oa salate o latsoang hamonate ho feta.
Joaloka sejana se lehlakoreng, salate ena ke khetho e ntle haufi le eona salemone ea teriyaki, nama e halikiloeng ea kana, kapa lijana tsa tlhapi.
U ka sebeletsa salate e chesa, mocheso oa mohatsela, kapa serame; ho latela khetho ea hau.
Ho sebeletsa, bokella salate, e kenye ka likotlolo tse nyane, ho khabisa le ho ja ka lithupa (kapa fereko).
Kakaretso ea salate ea soba ea soba
metsoako
- 7 oz li-noodle tsa soba purewheat e hloekileng e molemo ka ho fetisisa
- 1 senoelo lihoete e shredded
- 2 lieiee e tala kapa li-scallions
- 1 senoelo linaoa tsa edamame shelled le pheha
- 1 senoelo pepere e tšepe e khubelu kapa e tala ho khethoa
- ½ senoelo k'habeche e khubelu e shredded
- 1 sehlopha sa cilantro (coriander)
- 1 tbsp peo ea sesame
Bakeng sa moaparo:
- 3 tbsp soy sauce
- 2 tbsp asene ea veine ea raese
- ¼ senoelo lero la lamunu
- 2 tbsp Lero la kalaka
- ½ tsp tsoekere
- 2 tbsp mahe a linotši
- 1 clove konofole ho nkoa
- 2 tbsp oli ea mohloaare
- 1 tbsp sesame oli
litaelo
- Tšoara pitsa e kholo, e tlatse ka metsi ebe u e pheha. Kenya li-soba noodle ebe u pheha metsotso e 4 (kapa ka litaelo tsa liphutheloana).
- Lokisetsa bate ea leqhoa ebe u tšela li-noodle ebe u li kenya ka metsing a leqhoa. Sena se emisa ts'ebetso ea ho pheha ea li-noodle.
- Kamora metsotso e 'maloa, li tsoe' me u li tlohelle li omelle.
- Khaola 'me u khaole meroho ea hau kaofela.
- Ka sekotlolo se seholo, kopanya meroho le li-noodle.
- Joale ke nako ea ho etsa moaparo. Ka sekotlolo se bohareng, kopanya moriana oa soya, asene ea veine, lero la lamunu, lero la kalaka, tsoekere, mahe a linotši le konofolo.
- Li koahele hammoho 'me butle-butle u kenye mohloaare le oli ea sesame, u li tsoele pele u sa khaotse.
- Tšela ho apara holim'a soba noodle le ho khabisa ka cilantro le peo ea sesame.
- Tšoaea hammoho ho kopanya, 'me u se u itokiselitse ho fana ka salate.
Salate ea Soba noodle: tlhaiso-leseling ea phepo e nepahetseng
Ts'ebeletso e ngoe le e ngoe e na le hoo e ka bang:
- Lik'hilojule tsa 550
- 25 g ea mafura
- 15 g ea protheine
- 75 g ea lik'habohaedreite
Salate e na le vithamine A e ngata, vithamine C, tšepe le calcium.
Ena ke salate e nang le carb e tlase, e loketseng bohle ba leng lenaneong la ho ja kapa la ho theola boima ba 'mele.
Li-noodle tse hloekileng tsa soba ha li na gluten, 'me li tletse fiber le manganese. Buckwheat e phetse hantle haholo ho feta bijoux ea lijo-thollo, ka hona li-soba noodle li molemo ho uena ho feta spaghetti.
Li-noodle tsa Soba li na le phepo e nepahetseng ho feta mefuta e meng e mengata ea noodle, le tse ling tse ngata e nang le phepo e ntle hofeta raese.
Ha u khetha li-soba noodles bakeng sa sejana sena, khetha sowari ea boleng bo holimo ea juwari soba e entsoeng ka buckwheat feela mme e se na koro e ekelitsoeng.
Mefuta e theko e tlaase ea soba e bitsoa hachiwari empa e etsoa feela ka 80% buckwheat, mme 20% e setseng ke koro.
Ho latela litsebi tsa phepo e nepahetsengLi-noodle tsa soba li tseba ho laola khatello ea mali, ho loantša ho ruruha ebile li na le li-amino acid tse molemo.
Malebela a ho pheha soba noodles
Ha u pheha lijana tsa soba noodle, ho na le liphoso tse itseng tseo u batlang ho li qoba.
Pele, etsa bonnete ba hore u pheha li-noodle ho latela litaelo tsa liphutheloana. Li-noodle tse ommeng li pheha butle butle (metsotso e 4-5) ho feta li-soba noodles tse hoammeng.
Ka mor'a moo, etsa bonnete ba hore u noa li-noodle ka mor'a ho li pheha, u li tšele ka metsing a batang, kapa u li tšele ka bateng ea leqhoa. Sena se tlosa starch mme se ba fa mokhoa o boreleli, o boreleli.
Ebe o etsa bonnete ba hore o kopanya salate ha o batla ho e sebeletsa. Haeba o eketsa moaparo ebe o o beha tafoleng nako e telele, li-noodle li ka fetoha soggy. Le meroho e ka qala ho fokola, 'me ea fokotseha haholo.
Hopola hore soba noodle e amohela boholo ba liaparo, kahoo li fetoha squishy le ho tsuba kapele.
Se ke oa boloka salate ea soba noodle sehatsetsing matsatsi a fetang a mararo le sehatsetsi nako e fetang libeke tse peli.
Soba noodle salate recipe mefuta e sa tšoaneng
Ntho e ntle ka salate ea soba noodle ke hore ke ea mantlha (ka kutloisiso e ntle). Ke mofuta oa seile se se nang letho mme o ka eketsa eng kapa eng eo o e ratang ho e etsa hore e be tastier.
Kakaretso ena e na le botsoalle ba limela, empa ho e etsa e le botsoalle ba vegan, tlola mahe a linotši. U ka e nkela sebaka ka leselinyana la maple, kapa habeli tsoekere.
Seo ke se ratang ka ho fetisisa ho salate ena ke mohloli o motle oa protheine e kang khoho. Ho eketsa nama le lijo tsa leoatleng ho etsa hore sejana se be monate le ho tlatsa mpa, kahoo o ikutloa eka o ja lijo tse felletseng.
E tloha ho ba salate e lehlakoreng ho ja lijo tsa mots'eare kapa lijo tsa mots'eare.
Nama le nama tse nkang sebaka:
- Khoho
- Khomo ea nama
- Fariki
- Tofu
- Shrimp
- Clams
- Salemone
- Cod
Nama ea khomo ea ginger ke tlatsetso e ntle haholo, joalo ka mekhabiso ea salmon e benyang ka miso. Empa, khōhō e halikiloeng e boetse e monate ebile ha e hloke ho noa haholo.
Tse ling tsa likhetho tsa meroho tseo u ka li nahanang ke tsena:
- Lihoete
- Likomkomere
- Cilantro parsley
- Edamame
- K'habeche e tšoeu
- K'habeche e khubelu
- Pelepele
- Liiee tse tala
- Lierekisi tse tsoekere
- Ginger
- Meroho e khethiloeng
- Radish
Lisebelisoa tsa mongobo / ho apara:
- Lemon ea lero
- Sriracha mongobo o chesang
- Lipalesa tsa pepere ea Chili
- Pepere e ntšo
- lero la lamunu
- Lero la lime
- Konofolo
- Ginger
- Oli e hloekisitsoeng
- Oli ea mohloaare
- Moea oa Soy
- Sugar
- Mahe a linotsi
- Tamara
- Asene ea raese
- tahini
Tšimoloho ea li-noodle tsa soba
Nalane ea soba noodle e qalile morao hoo e ka bang makholo a mane a lilemo. Li-noodle tsa Buckwheat li ile tsa fetoha ntho e ratoang haholo nakong ea Edo (4-1603).
Nakong ea likhoeli tse chesang tsa lehlabula, batho ba ne ba batla lijo tse bobebe, tse khathollang. Ka hona, ba ne ba lumela hore ho fana ka li-noodle ka mocheso kapa mohatsela ho tla ba bonolo mpeng.
Qalong, salate e ne e le bonolo, e e-na le li-noodle feela, le sopho ea soya le eiee ea selemo. Empa, ha batho ba qala ho fapanya lijo tsa bona, soba o ile a ba le liphetoho tse ngata.
Batho ba nkile qeto ea ho eketsa mefuta eohle ea meroho, 'me maemong a mang nama, ho e etsa hore e be bobebe, e be tastier, hape e be le phepo e ntle joaloka sejana.
Li-noodle tsa Soba ke sejo se tummeng bakeng sa mekete ea Selemo se Secha ho pholletsa le Japane. Ho latela litumelo tsa setso, ho ja li-noodle ho tlisa mahlohonolo selemong se secha mme ho supa nako e telele.
fihlela qeto e
Haeba u e-na le letsatsi la ho pheha ka botsoa, u se ke ua tsilatsila ho leka salate ena e batang ea soba. E potlakile, e bonolo ebile e tletse litatso tse monate.
Hang ha u se u apere, u ka nka veggies bakeng sa eng kapa eng eo u nang le eona firiji.
Ka maikutlo a ka, ke li-noodle, ka tatso ea tsona e ikhethang ea linate, tse khahlisang mahalapa.
Ho apara le meroho ho eketsa tatso, empa ke sejana se bobebe se lehlakoreng ha tsohle li kopantsoe hammoho.
Ke batla lijo tse tsoekere ka mor'a moo? E ea mochi, lijo tse monate tsa moea le lijo tse tsoekere tse tšelisang!
Sheba buka ea rona e ncha ea ho pheha
Li-recipe tsa lelapa la Bitemybun tse nang le moralo o felletseng oa lijo le tataiso ea recipe.
E leke mahala ka Kindle Unlimited:
Bala mahala
Joost Nusselder, mothehi oa Bite My Bun ke morekisi oa litaba, ntate ebile o rata ho leka lijo tse ncha ka lijo tsa Majapane khubung ea takatso ea hae, 'me hammoho le sehlopha sa hae o ntse a theha lingoloa tse tebileng tsa blog ho tloha 2016 ho thusa babali ba tšepahalang ka diresepe le malebela a ho pheha.
