Isku darka shimbirta shimbirta ah iyo shiitake walaaq-oo la shiilay oo isku dhex jira suugo qoyan si loogu diyaariyo cunto kariye khudradeed leh. Haddii aad jeceshahay bok chok ama aad rabto in aad isku daydid cunto karis ah oo la kariyey, waa mid sahlan oo lagu tijaabiyo. Sidoo kale waxaan jecelahay inaan wax ku kariyo cunug yar oo chok ah, taas oo ka yar yahiin bok choy oo buuxa, laakiin wuxuu leeyahay dhadhan la mid ah waana mid si isdabajoog ah loola wareegi karo. Waa waxoogaa hindise ah, sidaas darteed waxay u baahan tahay waqti yar oo karinta cuntada.
Khudbadaas shimbirta ah iyo khudradda dabiiciga ah ee khudradda ah ayaa labadaba ah khudradda iyo vegan labadaba. Haddii aad u baahato inaad sidoo kale iska ilaaliso gluten-ka, hubi waxyaabaha ku jira maraqa qudaarta (noocyada qaar waa kuwa aan lahayn gluten-free qaarna maaha), ama samee adiga kuu gaar ah. Waxa kale oo aad u baahan doontaa inaad ka beddesho suugaanta soy-ga oo ah beddel aan lahayn gluten-free sida tamari , Nama Shoyu ama xitaa aminos dareeraha dareeraha ee Bragg ama aminos qumbaha . Dhamaan maaddooyinka kale, oo ay ku jiraan boqoshaada, xayawaanka wiilka, saliida iyo saliidda saliidda ah waa gluten-free.
Cunto-khudradda qudaarta ah ayaa ah fikrad sahlan oo khudradda cagaaran iyo cagaaran oo ay dadku ku raaxaystaan ​​(oo leh ama aan lahayn tofu), sidaas darteed waa inay noqdaan qayb ka mid ah jajab kasta oo khudradeed cuno. Haddii aadan horey u laheyn fikrado walxo kareereysan oo aad ku aragto wareeggaaga caadiga ah, iska hubi qaar ka mid ah cuntooyinkan kareemka ah ee cuntada fudud , ama waxaad ka raadisaa fikradaha walxaha dabiiciga ah .
Waxa aad u Baahantahay
- 3-4 dhar oo toon ah
- 1 koob oo boqoshaada shiitake, jarjaran ama OR 1/2 koob oo boqoshaada shiitake la jarjaray iyo 1/2 koob oo la jarjaray boqoshaada
- 2 saliid canoj ah ama saliid kale oo kuleyl ah
- 1 tbsp soy soy (ama, isticmaal tamari ama
- Nama Shoyu ama beddel kale oo lagu ilaaliyo gluten-free)
- 1 roodhiga shimbir, oo la jarjarey (ama 2-3 xabbo bootka ilmaha ah haddii aad doorbidayso)
- 5-6 neefta (basasha cagaaran), jarjaran
- 1/4 koob oo ah maraq khudradeed
- 2 gashiga cusub ee ginger, qasac ama duub
- 2 saliid saliida ah
- 2 tbsp soodhaha (optional)
Sida loo sameeyo
Sautee toonta iyo saliida saliidda 3 ilaa 5 daqiiqo ka dibna ku dar digirta soyda, chokuska iyo boorsada, iyo kari dhowr daqiiqadood oo dheeraad ah.
Yaree kuleylka dhexdhexaadka ah iyo ku dar maraq khudradeed iyo sinjiga. Isku kari ilaa 3 illaa 5 daqiiqo.
Ugu dambeyntii, isku walaaq saliida sisinta iyo walxaha xayawaanka ah ee doogga iyo ka saar kuleylka.
U adeegso choy-gaaga iyo mushahaarka dabka ku kari kari ilaa bariiska, quinoa, noodles (waa inay ahaataa wax yar oo maraqa ah) ama ku raaxeyso sida lakab kale oo khudradeed.
Ama, ku dar qaar tufu la dubay ama la dubay si loogu daro borotiinka oo ka dhigo saxan weyn.
Eeg sidoo kale: Miyuu yahay saxan dhinaca ama saxan weyn?
Ma hubtid inaad rabto cunto khudrawan oo khudrado ah habeenkii? Halkan waxaa ah dhowr fikrado cuna khudradeed oo fudud si aad iskudaydid:
- Cunto fudud oo la yiraahdo Pasta
- 8 Casseroles Vegetarian ah oo isku deyeysa
- Ha haysan Casho, Ka Fogow!
- Bakte laga helo Bakay laga bilaabo fudud ilaa Gourmet
- Wareegyada Raashinka ee Dunida Dunida
| Tilmaamaha Nafaqada (adeeg kasta) | |
|---|---|
| Calories | 105 |
| Total Fat | 7 g |
| Fatuurad la ruxay | 1 g |
| Fat | 3 g |
| Kolestarool | 0 mg |
| Sodium | 365 mg |
| Carbohydrateska | 9 g |
| Fiber diirran | 3 g |
| Protein | 4 g |