Ma u baahan tahay cunto karis ah oo aan cunto lahayn oo aan dufan lahayn? Inkasta oo cuntooyinka badan ee kala duwan ee beertu ay u isticmaalaan cunnooyinka dhadhanka lagu daro, khudradda dufanka ah ee khudradda iyo vegan kala duwan ee dhir udgoonnada, oo ay ku jiraan xajmiga, sage, iyo baayacu waxay ka baxaan dufanka hoose ee baruurta iyo kolestaroolka maraq hilibka. Sida lacag dheeraad ah, oo leh dhammaan geedaha iyo dhirta, waxaad ogaan doontaa inaad u baahan tahay milix aad u yar oo lagu daro dhadhanka, samaynta doorashadan khudradda wanaagsan ee loogu talagalay kuwa ku yar cusbada ama cunto yar-yar oo cusbo ah ( bouillon cubes, sida kuwa ay ku badnaan karto sodium).
Iyadoo aan saliideed lagu darin, maraqkani waa baruur la'aan iyo kaloori aad u hooseeya, oo ka yar 250 kaloori halkii adeeg. Haddii aad u maleyneyso in ay tahay cabsi, waxaa laga yaabaa inaad sidoo kale rabto in aad iska hubiso cuntooyinkaas 8 maro oo aan cadar lahayn iyo vegan ah .
Ma u baahan tahay in uu noqdo gluten-free? Iska ilaali koontooyinka bouillon oo isticmaal maraq qudaar ah oo aan dhadhan lahayn ama gurigaaga ku samee si aad u ogaatid dhab ahaan waxa socda. Halkan waa nooca ugu caansan ee caanaha laga sameeyo maraqa cuntada .
Soup marwalba waa doorasho sahlan oo lagu sameeyo dheriga qolofta, laakiin qaboojiyeyaasha qunyar-socodka ah ayaa runtii cajiib ah. Waxaa laga yaabaa inaad ka fekereysey inaad isku daydo maraq khudradda ah ama khudradda cagaaran ee dheriga, laakiin dhab ahaantii waxaad ka dhigi kartaa wax kasta oo ka soo jeeda cuntooyinka bariiska ee loo yaqaan 'spicy breads' iyo khudradda khudradda Hindiya .
Ma heli kartid cunto karis ku filan oo hilib iyo vegan ah? Ka fiiri qaar ka mid ah cuntada ugu badan ee loo yaqaan "Margaret Vegan" iyo "vegan" soup on Spruce. Ama, ma rabtaa in aad tijaabiso waxoogaa sahlan, fudud, caafimaad leh iyo cuntooyin khudradeed oo guriga ah? Qaado waxoogaa dhakhso ah, fudud oo caan ah oo khudrado cunno leh si aad u tijaabiso caawa.
Waxa aad u Baahantahay
- 2 koob oo ah digir cagaaran oo cagaar ah (aan la dubin)
- 8 koob oo biyo ah (ama maraq khudradeed)
- 2 xabo bouillon (khudradda)
- 2 baradho (jarjaran)
- Ikhtiyaari: 2 lafil celceliska (jarjaran)
- 2 karootada (jarjaran)
- 1 basal (la jarjaray)
- 2 xabo oo toon ah (daadi)
- 1 qaado oo shimbir qalalan ah
- 1 qaado shumac
- 1 qaado shaaha
- 1 qaado oo shinni ah
- 3 Baay oo caleemo
Sida loo sameeyo
- Dheji digirta kala duwan, maraq khudradda leh iyo koontooyinka bouillon ee ku jira Crock-Pot ama kariyaal gaabiya oo u sii walaaq si degdeg ah si aad u kala jejebiso xabadaha bouillon.
- Marka xigta, ku dar barandhada la jarjarey, celery, karootada, basasha, iyo toonta, ka dibna ku dar digir, xajin, sage, caleemo iyo caleemo, isla markaana isku darka si isku dhafan.
- Xilliga tartiib tartiib ah milix iyo basbaas.
- Dabool oo ku karsaari meertada hoose ee Crock-Pot ugu yaraan 4 saacadood, ama ilaa digirta cagaarka ee cagaarka ahi jilicsan yihiin.
- Dhadhami, oo adoo hagaajiya xilliyada dhadhanka, ku dar waxoogaa cusbo iyo basbaas ka badan sida loo baahdo.
- U hubso inaad ka baxdo caleemaha ka hor intaadan u adeegin.
| Tilmaamaha Nafaqada (adeeg kasta) | |
|---|---|
| Calories | 149 |
| Total Fat | 1 g |
| Fatuurad la ruxay | 0 g |
| Fat | 0 g |
| Kolestarool | 0 mg |
| Sodium | 1,088 mg |
| Carbohydrateska | 30 g |
| Fiber diirran | 4 g |
| Protein | 7 g |