Waxaan jecelahay inaan cuno cunnada cagaaran, laakiin waxaan ogahay in qof kastaa uusan haysan khudaarta caleenta cagaaran sida ugu badan ee aan sameeyo, laakiin waxaan rumeeysanahay in dadka intooda badani ay jeclaan lahaayeen in ay wax cunaan cagaaran (oo ay ku jiraan cagaarka dabka) sidoo kale had iyo jeer had iyo jeer la kariyay iyo si fiican loo kariyey . Khudradda cunnada ee khudradda cagaaran iyo vegan ee khudradda cagaaran waxay ku darsataa dhowr dabiici oo asaasi ah, oo ay ku jiraan margarin vegan, dufanka cas cas iyo cayriinka caymiska si ay u siiyaan waxoogaa yar oo laadin ah oo qayb ka ah cagaarka iyo dufanka khudradda cagaaran iyo bariiska.
Cagaarshow iyo bariis khudradeed ayaa loo adeegsan karaa sida saxan dhinaca khudradda ah, ama, ku dar qaar ka mid ah tofu ama tofu oo la dubay si ay u noqoto mid bilaash ah. Cagaarka Collard oo bariis ah ayaa ka dhigaya cunto nafaqo leh oo nafaqeysan oo hooseeya, sidoo kale waa fikrad aad u wanaagsan qof kasta oo wax cunaya oo wax cunaya miisaaniyad. Bariiska bariiska, oo ah mid ka mid ah cuntooyinka ugu raqiisan ee aad ka heli kartid meel kasta oo adduunka ah, oo leh wax nafaqo leh sida caleenta qulqulatada ah waa hab weyn oo loo buuxiyo qiimaha raqiis ah marka la sii wado khudradda, vegan, iyo caafimaad.
Ma u baahan tahay buuggan yar in uu noqdo gluten-free sidoo kale? Keliya iska hubso inaad isticmaasho maraq khudradda cagaaran oo aan dhadhan lahayn, ama, weli way fiican tahay, samee adiga kuu gaar ah, si aad u ogaatid dhab ahaan waxa ku dhex jira.
Waxa aad u Baahantahay
- 2 koob oo ah maraq khudradeed
- 1 koob oo bariis cad ah
- 1 tbsp vegan margarine
- 1/2 tsp cusbo
- 1/4 tsp flips gawaarida cas
- 2 koob oo caleenta qulqulaya (rinjeeray oo la jarjarey)
- Basbaaska (ama dhadhamin)
- Ikhtiyaari: basbaaska cayenan cayayaan
Sida loo sameeyo
- Dheriga weyn, soo qaado maraq khudradda karkarinta. Ku dar bariiska, margarin vegan , cusbo iyo dufan cas iyo casaan.
- Ku dar caleenta qulqulatada oo keena si tartiib tartiib ah.
- Dabool digsi kadibna u ogolow in aad karisid kuleyl dhexdhexaad ah illaa bariiska la kariyo oo jilicsan, ilaa 20 daqiiqo, kareyso marmar. Saxankaas gaarka ah, aniga shakhsi ahaan waxaan doorbidayaa in bariiska uu ka yareeyo waxoogaa yar sidaa daraadeed waa mid fiican oo jilicsan.
- Ku dar jar jaceyl ah basbaaska madow iyo xoogaa cusbo dheeraad ah iyo jajab gogol gaduud ah si aad u dhadhamiso. Wixii saxan spicier ah, isku dar 1/4 ilaa 1/2 tsp cayenne basbaaska (ama jeexan oo maraqa kulul ah) ka hor intaanad u adeegin.
- Waxay samaysaa afar qaybood oo ah cagaaran iyo bariis.
Macluumaadka Nafaqada, adeeg kasta:
Calories: 220
Fataha: 3.8 g, 6% qiimaha maalin kasta
Kolestarool: 0mg
Sodium: 712mg, 30%
Fiber Fiber: 1.4g
Protein: 6.3g
Vitamin A 18%, Vitamin C 11%, Kalsiyum 4%, Birta 13%
Eeg sidoo kale: Fikrado casho ah oo dheeli ah oo la yiraahdo vegan
| Tilmaamaha Nafaqada (adeeg kasta) | |
|---|---|
| Calories | 217 |
| Total Fat | 2 g |
| Fatuurad la ruxay | 0 g |
| Fat | 1 g |
| Kolestarool | 0 mg |
| Sodium | 682 mg |
| Carbohydrateska | 42 g |
| Fiber diirran | 3 g |
| Protein | 6 g |