Deluxe Khudrada: Quino iyo Black Bean Burgers

Khansiirta iyo kuwa aan isku dhejinaynin waxay ku raaxeysan doonaan buugashooyinka caanaha ah ee caafimaadka leh iyo kuwa caafimaadka leh ee laga sameeyo quinoa iyo digirta madow . Digir kasta oo la kariyey ayaa ka shaqeyn doona buuggan, laakiin digirta madow waxay leeyihiin "dhadhan" macaan oo si fiican u shaqeeya halkan.

Tani waa soo-kabad weyn oo loogu talagalay isticmaalka digirta la kariyey ee la kariyey, laakiin haddii aanad dhicin, waxaad isticmaali kartaa digirta madow ee qasacadaysan.

Waxa aad u Baahantahay

Sida loo sameeyo

Ka dhig Veggie Burgers

  1. Bakhshiiste yar yar, soo qaado kiniinka quinoa iyo maraq khudradda.
  2. Dabool oo kari kuleylka kulaylka ah ilaa 12 illaa 15 daqiiqo.
  3. Demi kuleylka iyo quinoa fadhiiso, dabool, 5 daqiiqo dheer.
  4. Ka qaad daboolka oo ku shub quinoa fargeeto.
  5. Ku dar digirta madow si ay baaquli weyn u noqoto. Daadi digirta leh milix iyo basbaas iyo mashiin digirta si tartiib ah leh masax baradho.
  6. Ku dar quinoa la kariyey, miisaanka la kariyey, basbaaska gaduudka cas, basasha cagaaran, ukunta, macmacaanka iyo paprika si saxan leh digirta la shiiday.
  1. Isku walaaq waxkasta oo si fiican u fiiqan. Ku dar khaanado dheeraad ah haddii ay isku dar ah tahay qoyan si aad u sameysid googo. Xilliga isku dhafka leh milix iyo basbaas ay u dhadhamiyaan.
  2. Isku dar walaxda 4 ama 5 gawaarida, mid walbana waa 1 dhumuc qaro. Iska ilaali saliidda saytuunka ee qulqulka culus ee kuleyl dhexdhexaad ah.
  3. Cuntada kari si aad u kari ilaa hal dhinac, ilaa 3 illaa 5 daqiiqo.
  4. Si taxadar leh u daba-galka wiishka iyo kariyo dhinaca kale ilaa ilaa si wanaagsan loo caleemo. Sii wad inaad ku noqotid oo aad karisid khiyaamooyinka ilaa inta lagu karsado iyo dibedda dibedda, qiyaastii 8 ilaa 12 daqiiqo wadarta.
  5. U adeegso quinoa iyo bacariga digriiga madow ee bacaha, oo leh noocyo kala duwan sida ketchup, mustard, pickles, salsa criolla ama guacamole .

Xilliga Xilliga Cagaarka Digirta duban

  1. Ku rid saliidda saytuunka ah ee ku taalla fiilada kuleylka dhexdhexaadka ah.
  2. Ku dar basasha, toonta, macmacaanka, budada bullaaciga ah iyo paprika sigaar cabbin, haddii loo baahdo.
  3. Karso, kareyso inta badan, ilaa basasha waa jilicsan oo udgoon.
  4. Ku dar digirta qasacadaysan si aad u hesho farsamada, oo ay ku jiraan dareeraha.
  5. Ku kari kuleyka dhexdhexaad ah, walaaqaya inta badan, ilaa inta badan dareeraha ka baxa.
  6. Dhadhami iyo xilli milix iyo basbaas sida loogu baahan yahay.
Tilmaamaha Nafaqada (adeeg kasta)
Calories 477
Total Fat 16 g
Fatuurad la ruxay 3 g
Fat 10 g
Kolestarool 52 mg
Sodium 543 mg
Carbohydrateska 64 g
Fiber diirran 17 g
Protein 22 g
(Macluumaadka nafaqada ee kusaabsan raashinkeena waxaa lagu xisaabiyaa iyadoo la isticmaalayo xog-ururin sheyga ah waana in loo tixgeliyaa qiyaasta.