Cunto khudraddan iyo vegan ah oo loogu talagalay maraq miro iyo maraq khudradda cagaaran ah ayaa labadaba caafimaad qaba iyo buuxin. Cunto naf ahaaneed, waxaad ku dari kartaa oo kaliya hadyad kasta oo aad rabto - digirta cagaaran, digirta ama hadhuudhku dhammaantood si fiican ayey u shaqeynayaan. Haddii aad isticmaasho maraq hilibka lo'da ah iyo maraq hilibka, sii wad kaddibna isku day midkan dufanka yar iyo baruurta ee dufanka cunnada ah iyo maraq doofaarka - marnaba ma niyad jabin doono!
Qodobadani sahlan oo maraq caafimaad leh ayaa ka dhigaya wax ka badan xaddiga deeqsinimada, sidaa daraadeed qorshee inaad haysato waxoogaa haraaga!
Haddii aad jeceshahay inaad wax cunto karisid oo la cuno qoyaan dhan dhanaan, gaar ahaan maraqa, waxaad sidoo kale rabi kartaa in aad isku daydid qoyaankan baradho ah ee khudradda ah .
Raadinta raashin fudud oo caafimaad leh, nafaqo iyo nafaqo leh? Waxaad kuxiran kartaa dhammaan cuntooyinka khudradda halkan , ama dhammaan cuntooyinka vegan halkan .
Waxa aad u Baahantahay
- 1/2 basal weyn, la jarjaray
- 2-3 xabo oo toon ah, qasacadaysan
- 2 tbsp. saliidda ama margarin vegan
- 2 lafdhabarka celceliska, la jarjaray
- 2 karootada dhexdhexaad ah, la jarjaray
- Cunto kasta oo kale oo la rabo, qiyaastii 1/2 koob oo kasta (Waxaan jeclahay tuunbada iyo zucchini)
- 8 koob oo biyo ah ama
- maraq khudradeed (waxaad sidoo kale isticmaali kartaa kala bar iyo kala badh, ama biyo leh cufuun bouillon ah)
- 1 koob
- berrinka la jeexay , oo aan qadhaadh lahayn
- 1 koob oo digir ah ama digir cad, la kariyey ama qasacadaysan
- 1/3 koob oo yaanyo ah ama yaanyo la jajabiyey
- 1/4 tsp. cusbo
- 1/2 tsp. basbaas
- 1/4 tsp. cusbada cusbo (ikhtiyaar) laakiin ku dar dhadhan fiican)
- 1/2 tsp. basil
- 1/2 tsp. oregano ama isku dhafka Talyaaniga
- 1/2 tsp. Yourme
- 1 tsp. budada basasha (dooran)
- 2 Baay oo caleemo ah
- Salt iyo basbaas ay u dhadhamiyaan (dooran)
Sida loo sameeyo
- Maraq weyn ama dheji duub ah, qori basasha iyo toonta saliidda ama margariirka margarin mudo ah ama laba daqiiqo, ka dibna ku dar dhaji, karootada iyo khudaarta kale ee aad isticmaasho illaa 3 ilaa 5 daqiiqo.
- Marka xigta, ku dar maraq qudaar ama biyo ah iyo dhammaan waxyaabaha kale ee haray iyo keena isku dar ah si fudud. Marka maraqaagaagu uu u jilicsan yahay, yareeyo kuleylka ilaa dhexdhexaadka ah iyo daboolida dheriga.
- U ogolow maraqaada inuu kari karayo kariyaha ugu yaraan soddon daqiiqo iyo ilaa hal saac, kareyso marmar, illaa xajiyuhu jilicsan yahay iyo xoogaa cufan.
- U hubso inaad ka saarto labadaba caleemaha ka hor intaadan cunin maraqaaga. Dhadhami, kadibna ku dar dhirir dheeraad ah ama xoogaa cusbo iyo basbaas dooranaya oo dhadhamiya!
Cunto khudrado badan iyo cuntooyinka la cuno ee Vegan iyo cuntooyinka barleyda:
- Recipe Soup iyo Cunto Khudradda fudud
- Barley, Lentil, iyo Khudaar Cagaaran
- Crockpot Barley Chili
- Khudradda la dubay oo leh Barley
- Barley, Rice Wild, iyo Cranberry Pilaf
- Barley Khudrad
- Cunto khudaar oo badan
| Tilmaamaha Nafaqada (adeeg kasta) | |
|---|---|
| Calories | 228 |
| Total Fat | 3 g |
| Fatuurad la ruxay | 1 g |
| Fat | 1 g |
| Kolestarool | 0 mg |
| Sodium | 962 mg |
| Carbohydrateska | 41 g |
| Fiber diirran | 9 g |
| Protein | 12 g |