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Ингредиенты
- 1/2 c. Frzn tofu
- 1 sm Onion
- 6 ounce Potatoes
- 1 sm Carrot
- 1/2 tsp Yeast extract
- 2/3 c. Vegetable stock or possibly water
- 1/2 c. Whole wheat flour -=PLUS=-
- 2 Tbsp. Whole wheat flour
- 1 pch Sea salt
- 1 tsp Baking pwdr
- 1/8 c. Vegan margarine Soymilk as required
- 1 Tbsp. Soy sauce
- 1 Tbsp. Water
- 1 tsp Cider vinegar
- 1 Tbsp. Vegetable oil
Инструкции
- Pour boiling water over the tofu, cover if possible, and leave for 10 to 15 min.
- Chop the onion. Dice the potatoes and carrot into small pcs. Add in the yeast extract to the stock or possibly water and bring to the boil in a saucepan.
- Add in the onions and potatoes, lower heat, and leave to simmer for 7-10 min. Add in the carrots and cook for a further 4-5 min.
- While the vegetables are cooking put the 1/2 c. flour in a bowl and fold in salt and baking pwdr. Cut in the margarine, then pour in sufficient soy lowfat milk
- (about 2 Tbsp.) to make a soft dough. Divide the dough into four balls.
- Put the soy sauce, water, and vinegar into a small bowl. Drain the tofu and squeeze it gently to extract excess liquid. Cut it into small dice. Put the dice into the bowl with the soy sauce mix and stir it round; the liquid should be absorbed rapidly by the tofu.
- Spread the 2 Tbsp. flour on a plate and turn the tofu cubes in it.
- Heat the oil in a skillet and stir-fry the tofu cubes till lightly browned.
- Add in the tofu cubes to the vegetable mix and turn into an oven dish.
- Flatten the dough balls and place them on top. Place in a 435F (220C) Gas Mark 7 oven for 15 min and serve immediately.
- Leah Leneman, "The Single Vegan"
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Nutrition Facts
| Amount Per Recipe | %DV |
|---|---|
| Recipe Size 639g | |
| Calories 607 | |
| Calories from Fat 163 | 27% |
| Total Fat 18.49g | 23% |
| Saturated Fat 1.82g | 7% |
| Trans Fat 0.35g | |
| Cholesterol 0mg | 0% |
| Sodium 3030mg | 126% |
| Potassium 1343mg | 38% |
| Total Carbs 92.97g | 25% |
| Dietary Fiber 14.5g | 48% |
| Sugars 9.21g | 6% |
| Protein 23.13g | 37% |
