Khudradda caleenta ah ee saliidda ah iyo dhadhanka dhadhanka ah si ay u sameeyaan maraqyo khudradeed, dhar jeexjeexan, ama kaliya inay ku daraan dhadhan cuntooyin kala duwan oo khudradeed. Waxaad u isticmaali kartaa maraq khudradda cagaaran ee cuntooyinka kuugu wacaya maraq ama shey kasta oo nooc kasta ah.
Sameynta maraq khudradeed oo sahlan oo sahlan ayaa runtii sida fudud u tuuraya dhowr khudradood oo khudradda la jarjarey oo dherigii ka buuxsamay biyo iyo karkarin muddo ah. Ka dib markaad raacdo qashinkaan mar ama laba jeer, waxaa laga yaabaa inaadan u baahnayn inaad raacdo qashin khaas ah markaad sameysid maraq khudradeed oo gurigaaga ah.
Maraq qudaarta ah ayaa sidoo kale ah habka ugu wanaagsan ee loo isticmaalo laydhka qudaarta ama baradhada oo ku saabsan inay xumaadaan. Waxaan jecelahay inaan badbaadiyo waxyaabo sida cawska bocoroolka, caleenta dhoobada, iyo dusha dabacdaha si ay uugu tuuraan maraq khudradeedka guriga. Waxyaabahan oo kale waxay ka shaqeyn doonaan: kale oo soo kordha, xayawaan, afuufka baradhada, iwm. Basasha, celceliska iyo baradhada waxay u muuqdaan in ay bixiyaan dhadhanka ugu fiican, waayo-aragnimadayda, markaa isku day inaad mar kasta ku darto ugu yaraan qaar ka mid ah.
Ma u baahan tahay in uu noqdo gluten-free? Saar maraqa soya haddii aad u baahan tahay inaad maraq ku sameysid maraq aan saliid lahayn . Waxay ku daraysaa dhadhan dheeraad ah oo fiican, laakiin dhab ahaantii looma baahna. Tamari, Bragg ama nama shoyu ayaa sidoo kale loo isticmaali karaa meel ka mid ah suugo subag.
Isticmaalka marinka khudradda fudud ah waxaa loo isticmaali karaa saldhigga maraqyada iyo dhirta vegan , xabaalaha iyo waxyaabo kale oo badan.
Waxa aad u Baahantahay
- 1 basal, la jarjarey
- 2 caws, jarjar
- 1 karootada, la jarjarey
- 1 dhexdhexaad ah ama laba baradho yaryar, la jarjarey oo la jarjarey
- 1/3 koob oo boqosha ah, la jarjarey kala badh (ikhtiyaari laakiin ku dar dhadhan fiican)
- 3-4 xabo oo toon ah (waad tuuri kartaa ama waad ka bixi kartaa)
- 3 Baay oo caleemo
- 1 tbsp. Suugo Suugo ah (oo laga reebo maraq aan dhadhan lahayn, ama isticmaalin
- tamari , oo ah gluten-free)
- 8 koob oo biyo ah
- Dash cusbo iyo basbaas
Sida loo sameeyo
- Marka hore, ku rid dhammaan walxaha ku jira dheri weyn iyo isku kari.
- Iska yaree kuleylka iyo maraq karsan dhir udunka ugu yaraan saacad, dabool dabool. Waxaad go'aamin kartaa inaad rabto inaad ku darto biyo yar inta lagu jiro geedi socodka karinta maxaa yeelay qaar ayaa uumi baxaya. Marinkaaga dabool si aad u yareyso tan.
- Marka maraqaadii la dhammeeyo waa la kariyaa, caleemaha iyo toonta ka dibna ka saar caleemaha.
Talooyin roodhida:
- Horey u sii qorshee! Badbaadi broccoli-gaaga ayaa kudha, basbashinka ugu dambeyn, hoos-celinta hoose iyo dhir baradho ah haddii aad ogtahay in aad u socoto in aad sameysid stock-stocked soon! Ama, haddii ay ka badan tahay hal maalin ama laba ka mid ah oo aad ka dhigi doonto dheri ah kaydka, kaliya haka dhaqaa dhammaan khudradda cagaaran oo ku dheji bacda galka ah ama xirmo qaboojiye ammaan ah si ay diyaar u yihiin markaad oo ha tegin.
Eeg sidoo kale: Cunnada maraq-geedka vegan-la'aan
Waxaad isticmaali kartaa maraq khudradda cagaaran ah si aad u sameyso maraqyo, khudrado, kicin, duufaan, kaneecada iyo waxyaabo kale oo badan. Halkan waxaa ah cuntooyin dhowr ah oo khudradeed iyo vegan ah oo isku daya in la isku daro maraq khudradeed:
- Creamy shimbir shaashadiisu waa shan jir
- Maraq laga sameeyey maraq khudradeed
- Khudaarta shan-qaybood ee khudradda dufan leh leh jiiska Parmesan
- Chok Chok Chok iyo shiitake boqoshaada chinese karootada
- Caribbean digir madow iyo maraq la beeray
- Khudradda cunnada (maraqa wiyisha ee Vietnamese)
- Cuntada bariiska ee Vegan Mexican
| Tilmaamaha Nafaqada (adeeg kasta) | |
|---|---|
| Calories | 40 |
| Total Fat | 0 g |
| Fatuurad la ruxay | 0 g |
| Fat | 0 g |
| Kolestarool | 0 mg |
| Sodium | 93 mg |
| Carbohydrateska | 9 g |
| Fiber diirran | 1 g |
| Protein | 1 g |