tempeh
tempeh 2
(362 customer reviews)

สูตร : เทมเป้จิ้มซอสงา เจ (Tempeh Fries with Tahini Sauce)

เทมเป้ คือถั่วเหลืองหมักที่ย่อยง่ายและมีโปรตีนสูงกว่าเต้าหู้ เป็นอาหารพื้นเมืองจากอินโดนีเซีย สามารถนำมาปรุงอาหารได้หลากหลาย ต้ม ผัด แกง ทอด ด้วย texture เขาทำรสชาติสามารถซึมเข้าไปได้ง่าย นำมาใช้ในเมนูต่างๆได้เหมือนเนื้อสัตว์เลยค่ะ

นอกจากโปรตีนสูงและย่อยง่ายแล้ว เทมเป้ยังมี วิตามินบี 12 ที่จำเป็นต่อการสร้างเม็ดเลือดแดง ป้องกันโรคโลหิตจาง คนที่ทานมังหรือเจต้องระวังไม่ให้ขาดสารอาหารนี้ เพราะส่วนมากจะมีเฉพาะในเนื้อสัตว์และไข่แดงค่ะ เทมเป้ยังมีสาร Lecithin ที่ช่วยในการลดโคเลสเตอรอล มีใยอาหารสูง ช่วยให้ขับถ่ายดีอีกด้วยนะคะ

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ส่วนประกอบ

เทมเป้

  • เทมเป้
  • เกลือ
  • พริกไทยดำ
  • ผงกระเทียม
  • ผงประปริก้า
  • ผงขมิ้น (เพื่อทำให้สีเหลืองสวย)
  • น้ำมันมะกอก หรือน้ำมันมะพร้าว

ซอสงา

  • Tahini หรืองาขาวบด
  • เลมอน
  • เกลือ
  • พริกไทย

วิธีทำ

  1. หมักเทมเป้กับน้ำมันและเครื่องเทศต่างๆ หากมีเวลาทิ้งไว้ซัก 30 นาที
  2. เมย์ใช้ Air Fryer ทอดซัก 15 นาที หากไม่มี น้ำไปจี่บนกระทะ หรือนำเข้าเตาอบประมาณ 15 นาทีให้เหลืองสวย
  3. ทำซอสโดยผสมทุกอย่างให้เข้ากัน ชิมรสตามชอบ

—————————————

สูตรโดย MSHAPPYDIET

Instagram : @maysavita / @mshappydiet
Email : [email protected]

  • Certified Health Coach (Institute of Integrative Nutrition, USA)
  • Certificate in Plant Based Nutrition (Cornell University, USA)
  • Certificate in Nutritional Therapy (Oxford College, UK)
  • Intensive Chef Training in Plant Based Cuisine (Blue Lotus, Thailand)

Additional information

Cuisine

Asian
Ingredients

Tofu
Level

15 Minutes or Less, Easy
Meal

Lunch / Dinner, Snack
Special Dietary

Dairy Free, Egg Free, High Protein, Low Carb, Low Fat, No / Low Sugar, Vegan, Vegetarian, Wheat / Gluten Free

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