Marka ay timaaddo qashinka cagaaran ee khudradda vegan, waa sahlan oo waa dhakhso, cunsuriyadeeyda iyo vegan, waana mid dhadhan fiican leh, lakiin hubaal ma ahan mid dareen ah. Ma aha wax macaroni ah iyo farmaajo, laakiin haddii aad rabto mac iyo jiis, tani waa habka ugu fudud oo si fudud loo jaanqaadi karo si uu u qanciyo: xayawaan fudud oo ah baasto cad cad ama roux, oo lagu sameeyey soy caano, bur iyo saliid, iyo dhadhan badan oo caan ah oo ka soo caanaha nafaqada.
Ku dar waxoogaa ah budada tolka ah, budada basasha ama milix dheeraad ah haddii aad dhadhaminayso buuggan yaryar oo la yiraahdo baasto ah oo aad u maleyneyso wax yar oo wali ka maqan. Ama, ku daadi digir la qaboojiyey, broccoli cusub, cantoobo leh isbinaajka ama yaanyada la jarjarey. Haddii aadan walwal ka qabin dufanka, ku dar wax ku saabsan miisaanka oo ah margarin ama jiiska jiiska ah ee jalaatiga dheriga culus iyo creamerier.
Eeg sidoo kale:
Waxa aad u Baahantahay
- 1 tbsp. saliida (saliidda sayniska waa ugu fiican, laakiin nooc kasta ha ahaatee waa fiican yahay)
- 1 tsp. bur
- 2/3 koob oo caano ah
- 1/4 koob
- khamiirka nafaqada
- 1/2 tsp. waa iniin (khiyaar)
- 1/2 tsp. budada toon
- Saliid, dhadhamin
- 1 koob oo baasto ah, ka hor karsan
Sida loo sameeyo
Marka hore, karsan baakadaada sida ku qoran tilmaamaha xirmada. Diyaarso suugada inta bakeerigaagu karsado.
Iska dhaaf saliida kulaylka yar kadibna walaaq burka si aad u sameyso dhoobo. Si tartiib ah ugu dar soymilk iyo kuleylka, kareyso marar badan, illaa inta ka yara adag, ka dibna ku walaaq maydhaha nafaqada, iniin khardal, toon iyo cusbo.
U oggolow in aad kuleysatid daqiiqad kaliya ama labo, ka dibna ku walaaq baasto la kariyey. Isku hagaaji cuntada si ay u dhadhamiyaan una cunaan!
Eeg sidoo kale: Cunnada khudradeed ee khudradda ka badan
| Tilmaamaha Nafaqada (adeeg kasta) | |
|---|---|
| Calories | 473 |
| Total Fat | 8 g |
| Fatuurad la ruxay | 2 g |
| Fat | 4 g |
| Kolestarool | 0 mg |
| Sodium | 905 mg |
| Carbohydrateska | 85 g |
| Fiber diirran | 7 g |
| Protein | 14 g |