Isticmaal nooc kastoo jarmalka ah oo aad jeceshahay fitamiinkan leh super vitamin iyo borotiinka hodanka leh ee barafka leh. Iyada oo tofu, boqoshaada, iyo subag yar oo soy ah, waa cunto fudud oo sahlan khudradda iyo miraha vegan ee cuntada aasaasiga ah. Si aad u samayso gluten-sifiican, sidoo kale iska diirin suugo soy ah ama waxaad isticmaashaa tamari -gluten-free.
Waxa aad u Baahantahay
- 2 tbsp oo saliid ah
- 2 xabo oo toon ah
- 1/2 10-wiqiyadood oo shirkad ah ama shirkad tofu oo dheeraad ah, oo la miiray oo la cadaadiyay
- 1 sir soy soy (ama tamar gluten-free)
- 6-8 boqoshaada furaha, jarjaran
- 1 farabadan oo farabadan Swiss, nooc kasta, la jarjarey
- 1/2 tsp saliid
- 1/4 tsp badda (ama dhadhamin)
- basbaaska cayriin (cayriin)
Sida loo sameeyo
Iska ilaali saliida sayniska ee farsamooyin ballaadhan kuleyl dhexdhexaad ah. Isku dar toonta iyo kuleylka illaa hal daqiiqo ama laba, illaa khafiif ah. Ku dar tofu la jarjarey iyo kuleylka illaa khafiifinta dahabka leh ee geesaha dhinacyada oo dhan, kareyso marmar marka loo baahdo.
Marka tofu ku dhowaad la kariyo, ku dar digsi soy ah, kareyso si aad ujirto tofu si fiican, ka dibna ku dar boqoshaada.
Iska ilaali boqoshaada leh tofu daqiiqad kale, ka dibna ku dar charded charded Swiss.
Daalinta saliida sisinta, oo walaaq, ka dibna ku dar roodhida milixda badda iyo faleebo cayriin cayayaan ah. U oggolow chard Swiss inay wax yar karsato, ilaa ay yar tahay lakulma laakiin weli jilicsan, halkii jilicsan.
Iskudhinta, Talooyinka Kudaha, iyo U adeega Talooyin
- Waraaq kulul oo ah maraq fudud oo misar ah ayaa si fiican u wareegaya kaneecadaas fudud.
- Intii la isku dari lahaa kareemaha bariiska, waxaad ku dartaa wax yar oo saliideed ah iyo suugo soy ah, oo aad ku rusheeyso boodhka Asian ah. Isku day baastada bariiska, noodle ama baastada soba.
- Si aad u leexiso lafdhabarka, ku dar kareemka digsiga kuleylka ah, sida Suugaanta Sriracha ee Asia.
- Iskuday waxkasta oo haraaga leh quinoa iyo suntan riwaayad ah ama dharka quruxda badan ee Japan si aad ugu noqoto saladh quinine ah oo Asian ah.
- Ma heli kartaa chard Swiss? Ku tijaabi kaabajka Napa (waxaad u baahan doontaa inaad waqti dheer ku kariso waqti karinta) ama caleemaha dabocase.
- Ha ku tuurin jadwalka Swiss-ka ee kuxiran! Marka lagu daro dheriga markasta oo aad ku xigto maraq ama maraq khudradeed, jiiska jasiiradda Swiss waxaa sidoo kale lagu dari karaa saxan dhinaca bidha. Halkan waxaa ah sidan: Isku-dabiiciga jardiinka chard ee Swiss stem
| Tilmaamaha Nafaqada (adeeg kasta) | |
|---|---|
| Calories | 242 |
| Total Fat | 11 g |
| Fatuurad la ruxay | 2 g |
| Fat | 6 g |
| Kolestarool | 0 mg |
| Sodium | 264 mg |
| Carbohydrateska | 29 g |
| Fiber diirran | 8 g |
| Protein | 13 g |