Cagaarka Beerka iyo Cagaarka Cagaaran ee Casiirka ah (Vegan, Gluten-free)

Cunto khudradeedka waxaa loo arki karaa inay tahay mid aan la xakameynin qaar ka mid ah, laakiin dhadhankaasi waa mid aad u macaan, dadka intooda badani ma ogaan doonaan! Baradhada macaan iyo karootada ayaa si fiican u ciyaaraya si aan fiicneyn ee dhadhanka cusub. Iyadoo ka badan 20 garaam oo borotiin ah halkii adeega, tani waa il heer sare ah ee borotiinka ah ee qof kasta: khudradda, vegans , iyo carruurta!

Dhammaan maaddooyinka ku jira ee iskadiidan yihiin labadiin iyo khudrad, iyo, haddii aad isticmaasho biyo (halkii maraq khudradeed), sidoo kale waa gluten-free sidoo kale. Qaar ka mid ah maraqyada khudradda laga iibsado waa gluten-free oo qaarna ma aha. Akhri sumadda, haddii aad shaki qabtid, ama, samee maraq khudradeed oo gurigaaga ah.

Waxa aad u Baahantahay

• 2 xabo oo toon ah
• 1 basal yar, la jarjaray
• 2 baradho yaryar oo yar yar, diiray oo jarjaran
• 2 dabacasaha dhexdhexaad ah, jarjaran
• 1/2 basbaas gaduud ah, jarjaran (dooran)
• 2 tbsp oo saliid ah
• 1 15 wiqiyadood oo digir madow (ama wax yar ka yar laba koob, haddii aad cunto karisid)
• 1 15 wiqiyadood ayaa laga yaabaa in la jarjaray yaanyo ama suugo yaanyo
• 1/2 koob oo biyo ah ama maraq qudaar ah (hubi in maraqaadu tahay gluten-free haddii loo baahdo)
• 1 tbsp budada kalluunka
• 1 cawska
• 1/2 tsp cayenne (ama dhadhamin)
• 1/2 tsp qajaar
• 1/2 tsp cusbo
• 1/4 tsp basbaaska madow

Sida loo sameeyo

1. Sautee basasha iyo toonta saliid saytuun ah daqiiqo ama laba, ka dibna ku dar barandhada macaan, dabacasaha, iyo basbaas alwaax ilaa ay basasha jilicsan yihiin, qiyaastii 5 ilaa 6 daqiiqo.
2. Iska yaree kulaylka ilaa dhexdhexaadka ah iyo ku dar dhammaan dhamaan maaddooyinka haray, kareyso si wanaagsan.
3. U oggolow in aad kilyahaaga ku kiciso, qayb ahaan daboolan oo kiciso marmar kulaylka dhexdhexaadka ah, ilaa 20 illaa 25 daqiiqo, ilaa dhadhanka la isku minguuriyey, baradhada macaan, karootada iyo basbaaska basbaaska ayaa jilicsan.

Waxay samaysaa 5 illaa 6 oo ah qashinka bacriminta madow.

Tilmaamaha Nafaqada (adeeg kasta)
Calories	384
Total Fat	6 g
Fatuurad la ruxay	1 g
Fat	4 g
Kolestarool	0 mg
Sodium	341 mg
Carbohydrateska	67 g
Fiber diirran	18 g
Protein	19 g

(Macluumaadka nafaqada ee kusaabsan raashinkeena waxaa lagu xisaabiyaa iyadoo la isticmaalayo xog-ururin sheyga ah waana in loo tixgeliyaa qiyaasta.