Hilib alwaax oo caan ah oo la isku qurxiyo waxaa lagu daraa khudradda iyo khudradda Mexican ah si ay u sameeyaan cunto dardar leh oo khudradeed oo khudradeed oo khudradoodu ka samaysan yihiin khudaar badan, oo ay ka mid yihiin celery iyo basbaaska qoryaha iyo dhoobada iyo budada.
U adeegso kalluunka qamriga ah sida hilibka xayawaanka ugu weyn ama saxan dhinaca cashada ah (sida aad u cuni laheyd khudradda piller-ka bariiska), u isticmaal inaad u buuxiso tortillas si aad u buuxsanto khudradda dhirta khudradda ah ama u adeega sida saxan dhinaca ah oo ay weheliso enchiladas ama mid kale oo Mexico ah, ama xitaa la soco tofu dabiici ah iyo saladh cagaaran oo cagaaran oo cunno ah oo cunto ah oo la cuno.
Ma u baahan tahay si aad u sameyso vegan qamadiga sarreen ah? Wax dhibaato ah ma leh! Si aad u samayso vegan , isticmaal margarine vegan ama saliid saliid halkii subagga. Dhamaan maaddooyinka kale ee la soo dhaafay waa vegan.
Miyuu u baahan yahay kalluunka qamadiga ee qamadiga ah si uu u noqdo gluten-free? Beerka laftirka laftiisa ma aha gluten-free, markaa waa inaad isticmaashaa quinoa ama mid kale oo aan lahayn gluten-free oo dhan sida masago ama xitaa bariis caddaan ama bariis ah halkii aad ka heli lahayd sarreen-sarreen, oo hubi in maraqada cagaaran aysan waxaa ku jira walxo "gluten-containing additives", ama biyo kaliya isticmaal halkii maraq.
Recipe iyo sawir ay soo saareen Golaha Cuntada
Waxa aad u Baahantahay
- 2 qaado oo sabdo ah ama margarine (ama xitaa saliid saytuun ah)
- 1 koob oo sarreen ah, qallalan
- 1 basal dhexdhexaad ah, la jarjarey
- 1 koob jarjar, dhuuban jarjaran
- 1/2 koob oo ah basbaaska gaduudka cas, la jarjaray
- 3/4 qaado shaahi dhulka
- 1 qaado shiil budada ah
- 2 1/4 koob oo maraq ah ama biyo
- milix iyo basbaas ay u dhadhamiyaan (cusbo badda ama cusbada cusbada iyo basbaaska dhulka madow)
Sida loo sameeyo
- Ugu horreyn, dhalaali subagga ama margariirka vegan ee shiilan kuleyl dhexdhexaad ah. Marka xigta, ku dar digirta qallalan qalalan iyo basasha jarjaran. Karso ilaa basasha waa jilicsan oo la kariyey, oo sarreenkuna waa dahab.
- Marka xigta, isku walaaq kariimka la jarjaray, la jarjaray basbaaska gaduudka cas, buruun iyo budada kari kari kari 2 daqiiqo kuleyl dhexdhexaad ah.
- Walaaq maraq khudradda ama biyo iyo isku karkar, sii kordhiya kuleylka haddii loo baahdo.
- Marka maraqa biyaha ama khudradda uu karkarinayo, mar kale kuleylka u yareeyo dhexdhexaad, oo u oggolow isku darka in uu isku kari waayo ilaa 20 daqiiqo ama ilaa dareeraha oo dhan la nuugo oo la kariyo.
- Xilliga jilicsanaa khudradda xawaashka ah qandhicir leh saliid iyo basbaas si ay u dhadhamaan.
Macluumaadka nafaqada:
Kaaliyeyaasha halkii adeeg: 130 kalori
Nafaqada: hal qadar ayaa bixiya qiyaas ahaan: 130 calories, 4 g protein, 20 g karbohidrat, 5 g fiber, 5 g dufan (3 g saturated), 10 mg kolesterool, 16 mcg folate, 1 mg birta iyo 373 mg sodium
Iyada oo keliya 130 kaloriye halkii adeega, khudradda tufaaxa ah ee khudradda cagaaran qamadi waa cunto diirran oo hooseeya.
| Tilmaamaha Nafaqada (adeeg kasta) | |
|---|---|
| Calories | 125 |
| Total Fat | 3 g |
| Fatuurad la ruxay | 1 g |
| Fat | 1 g |
| Kolestarool | 0 mg |
| Sodium | 381 mg |
| Carbohydrateska | 22 g |
| Fiber diirran | 4 g |
| Protein | 5 g |