Isku day sifudhiskan aan caadiga ahayn ee khudradda iyo vegan subag leh. Digirta lo'da, ama digirta qashinka, ku dar tufaax weyn sida maraq, ka weyn oo ka jilicsan inta badan digirta, adigoo siinaya maraq yar oo buro ah oo aad ka duwan tahay tan badarka kale ee bean.
Khudradda noocan oo kale ah oo yar yar oo khudradda dufan iyo vegan subag leh oo la isku qurxiyo waxaa lagu sameeyaa yaanyada iyo yaanyada badan, oo ay ku jiraan karootada, celery, basasha, iyo yaanyada, cunto nafaqo leh iyo cunto yaryar. Waxaa intaa dheer, waa wax aad u fudud in la diyaariyo. Haddii aad karri kartid oo aad ka shaqeyn kartid furaha, waxaad ku heli kartaa maraqkan miiska oo ku dhowaad soddon daqiiqo. Ku dar salad cagaaran oo cagaaran , casho ayaa la siiyaa!
Dhammaan maaddooyinka waa miro iyo vegan labadaba. Haddii aad u baahato in aad iska ilaaliso glutenka, waa inaad kala beddeshaa burka caadiga ah ee wax shiidan la'aan ah, ama, isticmaal miisaanka keegga ee qasacadaysan biyo si aad u dhoobato maraqaaga sida loo baahdo. Haddii aadan cunin vegan, waxaa laga yaabaa in aad rabto in aad maraqan ku dhajisid adigoo taabanaya jiis farmaajo leh oo cusub, ama, dhadhan dheeraad ah, ku dar qaar ka mid ah khamriga nafaqada ah haddii aad cunayso vegan.
Cunto khudraddaas ah oo ah khudradda tufaaxa ah ee beertu waxaay ku qanacsan tahay Bush's® Beans.
Sida samaynta maraq khudradeedka guriga laga sameeyo? Waxaa kale oo laga yaabaa inaad rabto inaad tijaabiso mid ka mid ah todobada siyaabood ee loo sameeyo maraq khudradda ah , iskuday mid ka mid ah 10 ka mid ah kuwan oo ah cunnooyinka miraha cunnada hilibka iyo vegan .
Waxa aad u Baahantahay
- 1 1 koob caano ah, jar jartey
- 1 koob oo karootada, jar jartey
- 3/4 koob basal, jar jartey
- 3 tbsp. saliida sayniska ama saliidda cuntada
- 3 tbsp. bur-macaan oo dhan
- 4 koob oo biyo ah
- 2 (16 oz.) Digirta subagga (digirta lima), miiray oo la dhaqday
- 1 (14 oz.) Waxay cuni kartaa yaanyada
- 1 tsp. basil
- 1/2 tsp. cusbo
- 1/4 tsp. basbaas
- Ikhtiyaari: Khudaar Nafaqo leh ama farmaajo Parmesan u adeega
Sida loo sameeyo
- Maraq weyn ama dheri midab leh, kariyo celery, karootada iyo basasha saliidda sayniska ah ama saliidda khudradda kuleylka kuleylka sarreeya ilaa jilicsan, qiyaastii 6 ilaa 8 daqiiqo.
- Marka xigta, ku dar burka oo si fiican u diga si aad u qariso khudradda hal daqiiqo. Si tartiib ah u sii dar biyaha, walaaqaya oo sii wad si aad isugu xirto ilaa inta suunka ah.
- Marka xigta, daadi oo biyo raaci digirta subagga qasacadaysan. Ku dar digirta subagga ee dheriga, ka dibna ku dar yaanyo la jarjaray, basil iyo milix iyo basbaas, oo isku dar ah isku walaaq, karkarin wanaagsan.
- Iska yaree kulaylka ilaa dhexdhexaad, dabool, oo u ogolow maraqa inuu kari ku jiro ilaa 20 ilaa 25 daqiiqo ama illaa xad dheregsan, kareyso marmar.
- Dhadhami, oo hagaajinta xawaashka si ay u dhadhamaan, iskudar xoogaa cusbo ah iyo basbaas sida la rabo.
Sida miro subag leh maraq shimbir leh? Isku-dhaji cunnooyinka dhirta beedka ah ee loo yaqaan "bean" ka badan.
Qoraalada la isku qurxiyo:
Ma laga saaray basil? Kaliya wixii ku saabsan waxtarka talyaaniga ayaa sameyn doona meeshii basil ah. Ku boodi adoo isticmaalaya geedo dabeecadeed oo talyaani ah, dhir xabuub ah, ama xitaa barafka.
| Tilmaamaha Nafaqada (adeeg kasta) | |
|---|---|
| Calories | 452 |
| Total Fat | 10 g |
| Fatuurad la ruxay | 1 g |
| Fat | 6 g |
| Kolestarool | 0 mg |
| Sodium | 490 mg |
| Carbohydrateska | 72 g |
| Fiber diirran | 19 g |
| Protein | 21 g |