Maraq basil oo tufaax ah waxay la mid tahay maraq gaspacho , laakiin leh dhadhan dheeraad ah oo dheeraad ah, macaan dabiiciga ah ee tamaandhada runtii ku shidaa. Isticmaal yaanyada tayada cusub ee ugu tayada sare leh ee aad ka heli kartid qariiradan, haddii kale waxaad noqon doontaa mid aad u niyad jabsan.
Kaloori-diidkani wuxuu ku yar yahay kaloori, dufan (dufan la'aan), dufanka iyo vegan , laakiin wuxuu ku xiran yahay nafaqo nafaqo leh oo leh faytamiin C iyo fiitamiin A. Ma u baahan tahay inuu noqdo gluten-free, sidoo kale? Isticmaal maraq qudaar ah ama aad hubiso in adigu aad tahay gluten-la'aan (akhri qoraalka - qaar waa qaar, qaar aan ahayn!).
Haddii aad u baahan tahay dhadhan aad u yar, ku dar wax yari yaryar oo ah Giriig Giriig ah ama beddel cagaaran oo aan lahayn caano subagga ah si aad u ilaaliso vegan iyo kolestarool la'aan.
Eeg sidoo kale:
- Maraq badan oo cunto karis ah qabow
- Cunnooyinka maraq-geedka vegan-gluten-free
Waxa aad u Baahantahay
- 2 pounds oo yaanyo ah
- 1 farabadan basil oo cusub, la jarjarey
- 2 koob
- maraq khudradeed
- 2 xabo oo toon ah
- 2 tbsp oo ah khaliijka balsamic
- milix iyo basbaas ay u dhadhamiyaan
Sida loo sameeyo
- Dhammaan waxyaalaha maaddooyinka ku jira mashiinka cuntada ama sheyga iyo nidaamka ilaa inta ku dhow siman, ama ilaa inta la doonayo in la gaaro.
- Ku wareeji digsi weyn oo kuleyliya kuleylka hooseeya 10 daqiiqo.
Maraq this iyo si fudud yaanyo yaanyo waa kuleyl aad u kulul ama qabow. Waxay samaysaa afar qaybood oo ah tamaandho iyo maraq badan.
Macluumaadka nafaqada (laga bilaabo Calorie Count):
Calories: 64; Kalooriyeyaasha laga bilaabo Fat: 10
% Qiimaha Maalinlaha:
Fataha Wadarta: 1g, 2%
Kolestarool: 0mg, 0%
Sodium: 394mg, 16%
Wadarta Carbohydrateska: 10.0g, 3%
Fiber Dietik: 2.8g, 11%
Sonkorta: 6.4g
Protein: 4.6g
Vitamin A 39%, Vitamin C 49%, Kalsiyum 3%, Iron 5%
| Tilmaamaha Nafaqada (adeeg kasta) | |
|---|---|
| Calories | 110 |
| Total Fat | 1 g |
| Fatuurad la ruxay | 0 g |
| Fat | 0 g |
| Kolestarool | 0 mg |
| Sodium | 453 mg |
| Carbohydrateska | 22 g |
| Fiber diirran | 4 g |
| Protein | 6 g |