Inkasta oo roodhidaas kaniiniga ah ee 'vegan' ah ee cagaarka ah ay isticmaalaan maaddooyinka qasacadaysan, ayaa ah qadar deeqsi ah oo dhir udgoon leh si ay u siiso dhadhan guri. Chrysler Chicken waa mid weyn in ay u adeegto kooxo waaweyn ama si ay u keenaan potlucks, iyo buuggan super fudud kilyaha ma niyad jabo. Waa mid ka mid ah cuntooyinka cunnada khudradda ugu caansan ee halkan ku yaal ee TheSpruce waana fikrad weyn oo loogu talagalay casho wiig ah. Qodobka labaad ee ugu caansan khudradda ee halkan ku yaala ee TheSpruce waa bacaha digirta madow leh baradho macaan . Tufu-yaqaanka loo yaqaan 'tofu' ayaa sidoo kale jecel yahay haddii aad jeceshahay tofu (iyo haddii aadan samayn, halkan waa sababta aad u rabto tofu !).
Cuntadani waa mid khudradeed iyo vegan labadaba, iyo, si sahlan ayaa loo samayn karaa gluten-la'aan iyada oo la isticmaalayo biyo meeshii maraq khudradeed. Ama, samee maraq khudradeed oo gurigaaga ah, ama kaliya dukaanka si aad u hesho maraq khudradda cagaaran (dhowr magac oo la heli karo). Sidoo kale, haddii aad ku dareyso TVP-ta ikhtiyaariga ah, hubi waxyaalaha maaddooyinka ah si aad u hubiso in aad adigu tahay gluten-free haddii loo baahdo. Telefishinka "Red Red" ee TV-ga ee "Red Red" waa mid aan lahayn gluten-free, laakiin waxaad dooni kartaa in aad labalaabi karto liiska maaddooyinka loogu talagalay waxyaabo qarsoon oo qarsoodi ah haddii aad isticmaalayso nooc kale.
Waxa aad u Baahantahay
- 1 15 oz. madow ama qallaji karaa digirta, miiray
- 1 15 oz. Qanjiraha kelyaha waa la garaaci karaa
- 1 15 oz. qallajin karaa yaanyada (ha daadin)
- 1/2 basal, la jarjaray
- 3 xabo oo toon ah, qasacadeysan
- 1 basbaas alwaax ah, la jarjaray (midab kasta)
- 2 tbsp. saliida saytuunka
- 1/4 koob oo ah maraq khudradeed
- 2 tbsp. budada yar yar
- 1/2 tsp. milix (ama dhadhamin)
- 1/2 tsp. basbaas (ama dhadhamin)
- Biyaha cayriin cayriin (optional)
- Dash miro gaduud ah oo casaan ah (optional)
- 1/2 koob
- TVP + 1/2 koob biyo (dooran)
Sida loo sameeyo
- Dheriga dhexdhexaad ah ama dhaadheer, maraqa basasha, basbaaska qajaaraha iyo toonta saliid saytuun ah 3 ilaa 5 daqiiqo, ilaa basasha jilicsan, kareyso marmar.
- Marka xigta, ku dar yaanyada aan loo baahneyn, maraq khudradda iyo budada kiniinka ah iyo walaaq.
- Iska yaree kulaylka ilaa dhexdhexaadka ah kuna dar digirta. Iska ilaali marmarka qaarkood waxna kariyo ugu yaraan 20 daqiiqo. Ku dar TVP iyo biyo 10 daqiiqo kahor inta aan la karin cunto. Dabcan, markaad kari waydiiso boodada si fiican, laakiin haddii lagugu cadaadiyo waqtiga, 20 daqiiqo waa fiican tahay.
- Wixii spooner spyer ah, ku dar basbaas caymis dheeraad ah iyo flakes casiir cas, haddii aad jeclaan lahaa.
Qaadashada hartay? Fiiri dhawr talooyin ku saabsan sida loo isticmaalo kilyaha bidix.
Xaqiiqooyinka Nafaqada:
Mid ka mid ah adeegyadda khudradda khudradda ah (oo ku salaysan lix qaybood) waxay bixisaa qiyaastii:
Kalooriyeyaashu: 334, Kalooriyeyaasha laga bilaabo Fatta: 54
Fataha Wadarta: 6.0g, 9%, Fatur Tigli: 0.9g, 4%
Kolestarool: 0mg, 0%
Sodium: 260mg, 11%
Wadarta Carbohydrateska: 55.4g, 18%
Fiber Dietik: 15.5g, 62%
Sonkorta: 5.9g
Protein: 18.7g
Vitamin A 49%, Vitamin C 107%, Calcium 11%, Iron 35%, oo ku saleysan 2000 cunto kalooriye
Cunto khudrado badan iyo Vegan Chili-ga Cunnada:
- Khudradda qudaarta
- Hilibka Berry Chili
- Dufan Afar Daaqa ah Khudradda Jeelka
- Crock Pot Barley Chili
- Crockpot Chili
- Gacan-qabsiyo dhoobo ah oo Veggie ah
- Tofu Chili
- Black Bean Chili
| Tilmaamaha Nafaqada (adeeg kasta) | |
|---|---|
| Calories | 590 |
| Total Fat | 7 g |
| Fatuurad la ruxay | 1 g |
| Fat | 4 g |
| Kolestarool | 0 mg |
| Sodium | 327 mg |
| Carbohydrateska | 102 g |
| Fiber diirran | 30 g |
| Protein | 34 g |