Jambalaya waa baayac suun oo bariis ah oo kalluun leh oo leh yaanyo iyo xumbo. Khudradda jambalaya ee khudradda iyo vegan waa qaabka Creole, taas oo macnaheedu yahay in bariiska uu ku yareeyey yaanyo yaanyo ah, halkii biyo ah. Inkasta oo qajiyadani ay ku baaqeyso zucchini iyo okra, masalooyinka aad isticmaashid ayaa dhab ahaantii kuu ah. Eggplant, boqoshaada ama squash jaalaha ah ayaa sidoo kale ka shaqeyn doona weyn. Iyada oo dhammaan cuntooyinkaas, hilibka ayaa beddelaya codsiyada qaylo-dhaanta ee runtii waa ikhtiyaar, laakiin waa ku fiicantahay in lagu daro haddii aad u adeegi lahayd tan sida saxan weyn.
Cunto khudradeedka jambalaya iyo vegan jambalaya ayaa ka samaysan qadar deeqsi ah, sidaa daraadeed u qorshee helitaanka haraaga! Waxay u adeegi doontaa lix qof oo ah saxan weyn, ama sideed haddii aad u adeegayso sida saxan dhinaca ah oo ay weheliyaan macmacaanka kale.
Waxaa jira meelo yar oo gluten ah ay ku dhuubi karaan qadadan, sidaa darteed iska ilaali haddii aad cunto karisid cid kasta oo cunta aan lahayn gluten-free. Calaamadee marinka khudradda cagaaran si aad u hubiso in uu yahay gluten-free (ama, waxaad samaysan kartaa maraqa khudradda ah ee gurigaaga), oo waxaad ubaahnaan doontaa inaad ka tagto cusbada cusbada, maadaama inta ugu badan ay ku jiraan waxyaabo badan oo lagu daro gluten qarsoon. Inta badan beddelka hilibka aan ahayn gluten-free, sidaas darteed waxaad u baahan doontaa inaad ka baxdo sidoo kale.
Waxa aad u Baahantahay
- 1 basal, la jarjarey
- 3 xabo oo toon ah (daadi)
- 2 lafil celceliska (jarjaran)
- 1 khudradda barafka cagaaran (jarjaran)
- 1 1 koob oo bakeer cad oo caano ah
- 1 6 oz macaan oo yaanyo ah
- 5 koob oo ah maraq khudradeed
- 2 zucchinis (jarjaran)
- 1 1 koob oo ah okra, cusub ama la qaboojiyey
- 1 kartid yaanyo OR AMA 4 yaanyo waaweyn (la jarjaray)
- 1 koob oo bedel ah hilibka hilibka lo'da hilibka lo'da, sida Gimme Lean ama Morningstar Farmsiyada Dhibbanaha (ikhtiyaar)
- 1 tsp oregano
- 1/2 tsp paprika
- 1/2 tsp cayenne (ama dhadhamin)
- 1/2 tsp basbaaska madow
- 1 dhir qallalan
- 1/2 tsp cusbo cusbaynaya
Sida loo sameeyo
- In baaquli weyn, isku dar kariim yaanyo leh maraq khudradda ilaa iyo siman.
- In dheri weyn, basasha saute, toonta, celis iyo basbaas cagaaran ilaa inta yar jilicsan, qiyaastii 5 daqiiqo. Ku dar bariiska aan qalloobin oo bariiska u oggolaan in toastada hal daqiiqo, kareyso. Ku dar kiriinka yaanyo iyo isku dar ah maraq. Iska yaree kuleylka, dabool oo u oggolow inaad isku dardarto ilaa 10 daqiiqo, kareyso marmar.
- Xirfado kala duwan oo laga soo qaado, digirta cagaaran, zucchini iyo bedelka hilibka khudradda illaa laga soocay khudaarta kaliya ee la kariyo iyo beddelka hilibka ayaa si fudud u caleemo, 3 ilaa 5 daqiiqo.
- Ka dib marka bariiska la kariyey qiyaastii 10 daqiiqo, ku dar badhitaanka hilibka suugada leh iyo qudaaraha, dhirta iyo yaanyada la kariyey, oo si fiican u walaaqaya si loo isku daro.
- Dabool, oo u oggolow inaad kari karto 10 ilaa 15 daqiiqado dheeraad ah, kareyso marmar, illaa iyo khudradaha si buuxda loo kariyo oo bariisku jilicsan yahay.
Waxaad u adeegtaa jambalaya khudradda jamciga kulul haddii aad jeceshahay, oo aad ku raaxaysatid!
| Tilmaamaha Nafaqada (adeeg kasta) | |
|---|---|
| Calories | 231 |
| Total Fat | 1 g |
| Fatuurad la ruxay | 0 g |
| Fat | 0 g |
| Kolestarool | 3 mg |
| Sodium | 635 mg |
| Carbohydrateska | 47 g |
| Fiber diirran | 5 g |
| Protein | 9 g |