Baradhadaas, kalluunka iyo qanjirada curdunka qumbaha waxay dhadhamineysaa sida ay u egtahay saacado, laakiin waxay ku badan tahay dhirta iyo caanaha hodanka ah; Dhab ahaantii waxaad ka heli kartaa miiska ku dhawaad 20 ama 25 daqiiqadood, oo ay la socdaan bariiska cad ee caadka leh haddii aad haysato bariis la karsado. Waxaan ku daray macmacaan cusub oo caano ah oo la kariyey, sababtoo ah waxaan ku dhacay waxoogaa gacanta, laakiin curry dufan iyo khudradda Hindiya waa mid ku haboon sidii oo kale. Haddii aad jeceshahay khudradda khudradeed ee Hindiya , iskuday barandho fudud iyo qashinka cowska qumbaha.
Cunto kariskan waa mid khudradeed iyo vegan labadaba. Miyuu u baahan yahay inuu noqdo gluten-free? Kaliya isticmaal tamari meeshii suugo soy ah, oo hubi inaad eegto dhirirkaaga, gaar ahaan budada curry, si loo hubiyo inaysan jirin wax lagu daro. Haddii aad nasiib u leedahay in aad haysato dukaanka xayawaanka Hindiya ee degaankaaga, waxaan aad uugu talinaynaa inaad joojiso adoo isku daya labalaabyo kala duwan oo caano ah (iyo soo qaado qaar ka mid ah cunnada fudud ee Hindiya inta aad joogtid!).
Waxa aad u Baahantahay
- 3 xabo oo toon ah
- 1/3 koob oo biyo ah
- 1 tsp. ginger (cusub)
- 2 tbsp. budada curry
- 2 tbsp. Suugo subag (isticmaalka
- tamari si loo ilaaliyo gluten-free)
- 2 tbsp. saliida sisinta
- 1 basal (jarjaran)
- 4 baradho dhexdhexaad ah (jarjaran)
- 2 tbsp. saliida saytuunka
- 1 koob oo casaan ah (jajabiyey ama la jeexay, miiray)
- 1 koob caano qumbaha
Sida loo sameeyo
- Marka hore, isku dar midabka, biyaha, sinjiga, budada kiriimka, maraqa soya ama tamarta iyo saliidda sisinta ee mashiinka cuntada ama sheyga iyo waxqabadka ilaa inta u siman ama inta badan siman. Tani waa suugaanta curry.
- Marka xigta, farsamooyin waaweyn, kuleyl saliid saytuun iyo qori la jarjarey iyo baradho saliid saytuun ah 4 ilaa 6 daqiiqadood, ama ilaa basasha jilicsan. Iska yaree kulaylka ilaa dhexdhexaadka ah kuna dar qiyaasta digirta isku qasan oo isku darka ah oo u oggolow inaad isku dardarto 15 illaa 20 daqiiqo ama ilaa baradho ku dhowaad cuntada la kariyo. Qeybta daboolka ku dabool oo marmar walaaq.
- Marka baradho ay ku dhowdahay hindise, ku dar caanaha iyo caanaha qumbaha, kiciya inay isku daraan, ka dibna isku kari, shucaac shan daqiiqo dheeraad ah. Marka barandhadu si buuxda loo kariyo, ka saar digsiga kuleylka si aysan u sii wadin inay ka badnaato.
Ku darso baradho iyo curin barafsan oo cad cagaaran ama bariis cad ama mid kale oo caafimaad leh sida quinoa ama kaniwa loogu talagalay borotiin dheeri ah.
Halkan waxaa ku yaal cuntooyin badan oo khudradeed iyo vegan ah oo isku dayo:
- Cagaarka Cagaaran ee Cagaaran
- Raashinka kharashka ugudbiya Ramen
- Digirta fudud ee fudud Hindiya
- Cunto khudradeed oo ka yimaada adduunka
| Tilmaamaha Nafaqada (adeeg kasta) | |
|---|---|
| Calories | 286 |
| Total Fat | 19 g |
| Fatuurad la ruxay | 10 g |
| Fat | 6 g |
| Kolestarool | 0 mg |
| Sodium | 332 mg |
| Carbohydrateska | 28 g |
| Fiber diirran | 5 g |
| Protein | 5 g |