ifoto: Instagram/@bekal_pelangi ; Instagram/@widyapratiwi_pandu
Brilio.net – I-Tempeh ngumthombo weprotheyini yemifuno enexabiso elifikelelekayo kwimarike. Ayimangalisi into yokuba abantu abaninzi bahlala bethenga i-tempeh xa besenza iivenkile zabo zenyanga ukuze bazigcine njengesitokhwe ekhitshini.
Ngaphandle kweprotheyini, i-tempeh ikwasisityebi kwezinye izondlo, uyazi. Ingxelo evela kwi-healthline.com, i-tempeh ityebile kwintsimbi, i-calcium, i-magnesium, i-phosphorus kunye neevithamini ezahlukeneyo. Inani lezondlo kwi-tempeh ziluncedo ekuphuculeni impilo yamathambo kunye nezihlunu, izitho zokugaya, iihomoni kunye nokunye okuninzi.
Ukwenza kube nempilo ngakumbi, unokwenza i-tempeh usebenzisa iindlela zokupheka ezingavelisi amanqatha amaninzi. Ungazama ukulungisa i tempeh ngokuyitshisa.
Iresiphi ye-tempeh ene-steamed engezantsi nayo iyahluka, zombini ngokweziqholo kunye nezithako ezongezelelweyo, ngoko ayiyi kukwenza ukuba udikwe ngokukhawuleza. Yiza, yenza iresiphi ekhaya.
Nazi iindlela zokupheka ezili-13 ze tempeh ezineziqholo ezahlukeneyo ezilula, ezimnandi nezisempilweni, BrilioFood ishwankathelwe kwimithombo eyahlukeneyo ngoLwesihlanu (31/5).
1. I-Tempeh ne-candlenut chili sauce.
ifoto: Instagram/@windi_purwo
Izinto:
– 200 gr tempeh, uthathe iziqwenga ezi-5 kunye ne-steamed
– 200 ml ubisi lwekhokhonathi olutyebileyo oluphekiweyo
Iziqholo zomhlaba:
– 9 amakhandlela, eqhotsiweyo
– 1 i-clove yegalikhi
– 1 i-chili enkulu, inqunyulwe
– 3 i-cayenne pepper
– 2 cm ubude
– Ityuwa ukungcamla
– Iswekile ukungcamla
Ukwenziwa njani:
1. Gaya zonke iziqholo zomhlaba, yongeza ubisi lwekakhukhunathi. Ngcamla ulungiso.
2. Thatha i-tempeh eqhumayo, uyibeke kudaka olugcwele i-chili sauce, uze uyicinezele nge-pestle. Ukulungele ukukhonza.
2. Pepes tempeh ivatala ekrakra.
Ifoto: Instagram/@pawonkulo
Izinto:
– 250 gr
– 150 gr imelon ekrakra
– 35 gr amaqabunga e-basil
– 2 bay amagqabi, akrazukileyo
– 1 iqanda
– Iitamatisi ezi-7 ezincinci eziluhlaza, zinqunywe zibe ngamaqhekeza
– 3/4 tsp ityuwa
– Amagqabi ebhanana kunye neentonga zokunambitha
Iziqholo zomhlaba:
– 6 itswele ebomvu
– 3 clove yegalikhi
– 1 umnwe we-turmeric
– 5 amakhandlela
– 5 itshilisi ezibomvu ezigobileyo
Ukwenziwa njani:
1. Hlukanisa i-melon ekrakra ngesiqingatha, susa iziqulatho, uze usike zibe ngamaqhekeza amancinci. Iingcebiso zokunciphisa incasa ekrakra yevatala ekrakra: yongeza itispuni e-1 yetyuwa kwiziqwenga zemelon ekrakra uze ucudise de ithambe kwaye ibaleke. Hlamba kakuhle kwaye ubeke ecaleni.
2. Geza ithempeh ngepestle, ngefolokhwe, okanye uyixovule ngqo ngezandla zakho. Yongeza amaqanda, iziqholo zomhlaba kunye netyuwa. Gxuma kakuhle.
3. Yongeza i-melon ekrakra kunye namaqabunga e-bay.
4. Yongeza amaqabunga e-basil. Xuba kakuhle kwakhona.
5. Thatha amagqabi ebhanana. Yongeza umxube we tempeh kunye neziqwenga zetumato eziluhlaza. Songa kwaye uqhoboshe ngentonga.
6. Umphunga kangangemizuzu engama-30 okanye ude uvuthwe kwi-steamer eshushu ngaphambili.
3. I-tempeh yetshili eshushu eluhlaza.
Ifoto: Instagram/@mamsyeeee
Izinto:
-Tempe
– Ipepile yecayenne eluhlaza
– 2 i-clove yegalikhi
– I-1 i-clove ye-anyanisi ebomvu
Imathiriyeli eyongezelelweyo:
– Iminqathe ebilisiwe
– Ithanga elibilisiwe
– Amaqanda abilisiwe
Ukwenziwa njani:
1. I-Stempeh yemizuzu eyi-15.
2. Steam i-cayenne pepper kunye netswele imizuzu emi-5.
3. Gaya iitshilisi kunye namatswele.
4. Yongeza ityuwa kunye ne-mushroom stock.
5. Yongeza i-tempeh eshushu.
6. Sila ngokurhabaxa. Khonza kunye nezithako ezongezelelweyo
4. Ipelisi ye-eggplant kunye ne tempeh eshushu.
ifoto: Cookpad/@daroin_plates
Izinto:
– 1 isitshalo seqanda esikhulu
– 6 i-mendoan tempeh
– Isandla esinye esizele ngamahlumelo embotyi
– 6 amacephe munjung peanut sauce
– 2 amakhandlela
– I-1 sachet yobisi lwekhokhonathi engumgubo
– Ityuwa
– Iswekile
– Umhluzi wamakhowa
– 200-300 ml amanzi
– 1 i-sprig ye-anyanisi yasentwasahlobo
Ukwenziwa njani:
1. Lungiselela izithako eziyimfuneko, uhlukanise isitshalo seqanda kwaye usike i-tempeh ngokuthanda.
2. Steam isitshalo seqanda kunye ne tempeh de ithambe.
3. Ngelixa ulinde i-eggplant kunye ne-tempeh ukuba zithambe, gaya amakhandlela ngesosi yamandongomane de agude kwaye adityaniswe ngokulinganayo.
4. Bilisa isosi yamandongomane emanzini de ibile, uze ugalele ubisi lwekhokhonathi engumgubo, iswekile, ityuwa kunye nesitokhwe sekhowa. Pheka de isosi yamandongomane ijiye. Bekela ecaleni.
5. Emva kokuba isitshalo seqanda kunye ne-tempeh zithambile, zikhuphe kwisitya kwaye ulungiselele ngokwencasa.
6. Yongeza izihluma zembotyi, uze ufefe ngesosi yamandongomane.
7. Gcoba i-anyanisi eluhlaza kwaye ulungele ukuzonwabisa.
5. I-Tempeh i-oatmeal ene-steam kunye nemifuno.
Ifoto: Instagram/@ajengprass
Izinto:
– 100 gr ubushushu
– 2 tbsp oatmeal
– 2 i-cayenne pepper ebomvu
– Iqanda eli-1 elimhlophe
– 2 iminqathe encinci
– Isiqu esi-1 se-celery
– 1 intyatyambo yemostade eluhlaza
– 20 ml amanzi
Iziqholo zomhlaba:
– Igalikhi
– Coriander
– Ipelepele
– Ityuwa
Ukwenziwa njani:
1. Pura i-tempeh, yongeza amanzi, iziqholo zomhlaba, i-oatmeal kunye neqanda elimhlophe. Emva koko udibanise kakuhle.
2. Yongeza iitshilisi ezisikiweyo kunye nemifuno eyahlukeneyo, uvuselele kwakhona.
3. Lungiselela i-mold, uze uthele umxube kwi-mold, wenze oku de uphele.
4. Ekugqibeleni i-steam yemizuzu ye-15, susa ekushiseni xa uphekiwe, ulungele ukuphakelwa.
6. I-Bolognese cheese tempeh.
Ifoto: Instagram/@u1a_2210
Izinto:
– I-cylindrical tempeh, yinqumle ibe ngamaqhekeza
– Ukusasazeka kwetshizi
Izithako zesosi:
– I-anyanisi, yinqumle ibe ngamaqhekeza
-Imajarini
– Amanzi
– Eseleyo tempeh imvuthuluka
– Chili sauce
– Ityuwa, isitokhwe, iswekile kunye nepepile
Ukwenziwa njani:
1. Yenza umngxuma embindini we tempeh ngezinti, kodwa ungangeni ezantsi. Gcwalisa umngxuma ngeeshizi ezinokusasazeka.
2. Bavuse i tempeh malunga nemizuzu engama-30. Beka ecaleni kwipleyiti.
3. Gcoba i-anyanisi ngemargarine. Yongeza amanzi kunye ne-tempeh crumbs.
4. Emva kokuba i-tempeh ivuthiwe, yongeza i-sauce yetshilisi esebhotileni, ityuwa, isitokisi, iswekile kunye nepepile ukunambitha.
5. Cima ubushushu. Yongeza ushizi osasaza.
6. Khonza i-temeh nge-sauce.
7. Isosi eshushu yetshili ye tempeh.
ifoto: Instagram/@bekal_pelangi
Izinto:
– 3 iziqwenga tempeh
Izithako zeChili:
– 3 i-cayenne pepper
– 2 itshilisi ezibomvu ezigobileyo
– 2 iitumato ezincinci ezibomvu
– 3 itswele ebomvu
– Iqhekeza eli-1 le-shrimp intlama
Iziqholo ezongezelelweyo:
– Ityuwa
– Iswekile
– Umgubo womhluzi
Ukwenziwa njani:
1. Umphunga we tempeh kunye nezinye izithako zesosi yetshili ngaphandle kwentlama yeshrimp.
2. Gaya i-sauce yetshili etshisiweyo, i-shrimp paste kunye neziqholo ezongezelelweyo.
3. Beka i-tempe eshushu phezu kwesosi yetshili. Khonza.
8. I-Takir tempeh.
Ifoto: Instagram/@domasprita
Izinto:
– 150 gr ubushushu
– 2 i-anyanisi entwasahlobo
– 2 amagqabi e-turmeric
– 5 amagqabi e-lime, anqunyulwe
– Basil, khetha amagqabi
– Ityuwa ukungcamla
– 2 iicephe zeoyile yekhokhonathi
Iziqholo zomhlaba:
– 5 itswele ebomvu
– 1 i-clove yegalikhi
– 1/4 tsp ijinja
– 1 lemongrass
Ukwenziwa njani:
1. Hlanganisa zonke izithako kunye neziqholo zomhlaba. Yifake kwisingxobo esikwaziyo ukumelana nobushushu esifakwe ngamagqabi ebhanana.
2. Umphunga ude uvuthwe. Khonza.
9. Amadombolo eTempeh.
ifoto: Instagram/@yummy_and_friend
Izinto:
– 400 gr
– 100 gr inkukhu yomhlaba
– 2 amaqanda enkukhu
– 100 gr umgubo we-sago
– 1 icephe le-cornstarch
– I-anyanisi e-1, inqunyulwe ngokukhawuleza
– I-4 i-clove yegalikhi, inqunyulwe ngokukhawuleza
– 3 i-anyanisi entwasahlobo, inqunyulwe kancinci
– 2 amacephe oyster sauce
– 1 isipuni soy sauce
– 1 tbsp ioli yeesame
– 2 tsp pepper
– Chicken stock powder ukungcamla
– Iswekile ukungcamla
– Ityuwa ukungcamla
Ezinye izithako:
– Ulusu lweDumpling
– Iminqathe egayiweyo
Ukwenziwa njani:
1. Fumisa i tempeh, uze uyicokise. Xa sele igudile, hlanganisa zonke izithako, ugxobhoze de udibanise.
2. Gcoba isikhumba se-wonton ngeoli yemifuno, uze ugcwalise umxube we-tempeh, yongeza i-carrots egayiweyo phezulu, ulungelelanise kwiphepha lokubhaka elinamafutha.
3. Umphunga malunga nemizuzu engama-25.
10. Botok tempeh.
Ifoto: Instagram/@aisyahhasan2812
Izinto:
-Tempe
Iziqholo zomhlaba:
– Itswele elibomvu
– Igalikhi
– Ipele-Pele yecayenne
– Ityuwa kunye nesinongo
Ezinye iziqholo:
– Amagqabi ebheyi
– Lemongrass
– Amanzi
Ukwenziwa njani:
1. Hlanganisa zonke izithako ze-spice.
2. Lungisa i-tempeh, uyigaye ngokurhabaxa kwaye uyishukumise ngeziqholo zomhlaba.
3. Yongeza nje amanzi amancinci, uze uvuselele kwakhona de iziqholo zixutywe ngokulinganayo.
4. Lungisa isikhongozeli, uze ugalele i tempeh exutywe neziqholo.
5. Yongeza amagqabi e-bay kunye ne-lemongrass.
6. Yongeza umxube we tempeh oseleyo kwakhona, uze ube ngumphunga malunga nemizuzu eyi-15-20.
11. Itempeh eshushu nentlama yetshilisi.
Ifoto: Instagram/@niken_rosanti81
Izinto:
– 150 gr ubushushu
– Ityuwa kunye noshukela
Izithako zeChili:
– 9 i-cayenne pepper
– 2 itshilisi ezinkulu ezibomvu
– 75 g iitumato
– Intlama yeeshrimps
Ukwenziwa njani:
1. Fudumeza umphunga.
2. Faka izithako zetshili kwiglasi yezinc. Umphunga nge tempeh malunga nemizuzu eyi-10.
3. Gaya izithako ze-chili sauce, yongeza ityuwa kunye noshukela. Emva koko, cwilisa i-tempe kwi-shrimp paste i-chili sauce.
4. Khonza ngokukhawuleza ngelayisi efudumeleyo kunye nemifuno emitsha.
12. Roll tempeh.
Ifoto: Instagram/@elsaelwin
Izinto zesikhumba:
– Amaqanda ama-2 abethelwe, yenza i-omelet ebanzi kwaye encinci
Imixholo yezinto eziphathekayo:
– 200 gr ubushushu
– 100 ml yobisi olumanzi
– 50 gr umgubo wesonka esirhabaxa
– I-3 i-clove yegalikhi, icolile kwaye inqunywe kakuhle
– 5 itswele ebomvu
– 1 iqanda lomthubi
– Ityuwa kunye nepepile ukunambitha
Ezinye izithako:
– 100 gr mix imifuno (iimbotyi, iminqathe, iiertyisi kunye nombona)
Ukwenziwa njani:
1. Hlanganisa zonke izithako zokuzalisa, i-puree kunye neprosesa yokutya. Yongeza imifuno edibeneyo, ugxobhoze kakuhle.
2. Emva kokuba ixutywe kakuhle, yibeke kwiphepha le-omelet, yiqhube, uyifake kwi-aluminium foil, uze uyidibanise.
3. Umphunga imizuzu engama-30 de uvuthwe, uze ubhake okanye uqhotse ngokufutshane, susa emlilweni. Sika ube ngamaqhekeza kwaye usebenze nge-chili sauce okanye ngokuhambelana nokunambitha.
13. I-tempeh yesoseji eshushu.
ifoto: Instagram/@widyapratiwi_pandu
Izinto:
– Ibhodi ye-tempeh enkulu ye-1, inqunyulwe ibe ngamaqhekeza amancinci kunye ne-steamed
– 100 gr shrimp, ehlutshiwe
– I-200 gr yenkukhu yenkukhu yenkukhu
– 1 i-anyanisi enkulu, inqunyulwe kakuhle
– I-4 i-clove yegalikhi, inqunyulwe kakuhle
– 50 gr broccoli, inqunyulwe
– Amaqanda ama-4, abethwe kakuhle
– 1 tsp pepper
– I-1 tbsp i-flavoring yenkukhu
– 1 icephe leswekile
– Iisoseji zenkomo ezi-7, zihlulwe
– 1 tsp ityuwa
– 1 tbsp ioli yeesame
Ukwenziwa njani:
1. I-Puree inyama yenkukhu kunye ne-shrimp ehlanjululweyo kunye ne-blender, emva kokuba isiqingatha siphelile, yongeza i-tempeh ene-steamed.
2. Hlanganisa ngokufutshane kunye negalikhi kunye ne-anyanisi. Ukutshintshela kwisikhongozeli.
3. Yongeza amaqanda, iswekile, ityuwa, i-seasoning, i-pepper ephantsi, ioli yeesame kunye ne-broccoli eqoshiwe, ugxobhoze zonke izithako. Ngcamla ulungiso.
4. Dlulisa kwi-mold, ubeke i-sausage phezulu.
5. Lungisa i-steamer, umphunga malunga nemizuzu engama-30. Susa kwaye ulungele ukukhonza.
(brl/tin)
