Digirta madow iyo mango-yada waxay isku daraan basbaaska gawaarida cusub, basbaaska jalapeno iyo cilantro cusub ee khudradda cagaaran , vegan , borotiinka-sare iyo baruurta salad baradaysan. Taabashadu waa kuwo fudud oo awood leh, iyo isku dhafka waa mid dhadhan fiican leh.
Isticmaal milix kale oo milix ah ama cusbo cusbo ah oo ku habboon dhadhanka ugu fiican, halkii aad ka heli lahayd milix caadi ah Sidoo kale, waxaad isticmaashaa saliida saliidda leh ee tayada leh ee aad haysatid, oo waxaad isticmaashaa cabitaan cusub oo lime miir ah halkii dhalo, haddii ay suurtogal tahay, dhadhanka ugu fiican.
Cuntadani madow iyo mango saliideedka ah waa khudradda, vegan iyo gluten-free, iyo, kaliya hal qaado oo saliid saytuun ah oo loo qaybiyo afar qaybood, sidoo kale waxay ku yar tahay baruurta. Iyo, in ka yar 200 kalori halkii adeega, Saladh digirta ah sidoo kale waxay uqalantahay sida macaanka-kalooriga yar.
Haddii aad jeceshahay digirta madow iyo saladhka mango, ama, haddii aad raadinayso salad digir ah oo badan oo caafimaad leh oo ku filan nafaqada ladnaanta, potlucks, barbecues khudradda ah ama sababtoo ah, hubi cuntooyinka khudradda ah ee salad hilibka ah iyo vegan halkan , ama, haddii ay tahay cuntooyin badan oo beed ah nooc kasta oo aad tahay ka dib, hubi cuntooyinka cunnada khudradda laga cuno , ama, isku day mid ka mid ah kuwan fudfudud oo khudradda ah .
Buuggan baran ee madow iyo miro saliidda caleenta ah waa mid qarsoodi ah Bush's® Beans.
Waxa aad u Baahantahay
- 1 15.8 oz. karo digir madow, miiray oo la dhaqday
- 1 koob oo casaan ah, orange, ama basbaal jilicsan, la jarjaray
- 6 basasha cagaaran, khafiifin jarjaran
- 1 Basbaas jalapeno, qudaar iyo qasacadeysan ama, digsiga kulul dhadhanka
- 1/4 koob cilantro caleemo, la jarjarey
- 1/4 koob oo casiir liin cusub ah
- 1 tbsp. saliida saytuunka
- 2 koob oo cambe ah, la jarjaray
- Saliid badda ama cusbo cusbo, dhadhan
Sida loo sameeyo
- In baaquli weyn, isku darso digirta madow oo la ruxay oo la tirtiray, basbaas jarjaran, basal cagaaran, basbaaska jalapeno, iyo cilantro cusub.
- Warqad yar oo gaar ah, adigoo raacaya saliida saliidda ah iyo casiirka (iyo maraqa kulul haddii aad isticmaasho suugo kulul halkii aad ka heli lahayd basbaaska jalapeno).
- Ku shub saliida saytuunka iyo lime juuska ah ee qasacadeysan, si tartiib ahna u xoqin ilaa iyo si isku dhafan.
- Marka maaddooyinka si fiican loo isku daro, si taxadar leh oo si tartiib ah ugu duub moyaha la kariyey iyo xilliga kulaylka ah ee cusbada badda ama cusbo cusbo.
- Waxaa laga yaabaa inaad rabto inaad dhadhamiso, oo aad hagaajiso xawaashka, ama ku dar cusbo dheeraad ah ka hor intaadan u adeegin.
Qoraalada la isku qurxiyo:
- Qoraalkan wuxuu ka dhigayaa afar qaybood haddii aad u adeegeyso sidii salad dhinac ah, laakiin haddii aad qorsheyneyso inaad u isticmaasho saxan weyn, qorshee ku dhawaad laba illaa saddex jeer.
- Cuntadani waa khudradda, vegan, gluten-free iyo wax yar kalooriyeyaasha.
Macluumaadka nafaqada, adeeg kasta:
Calories: 191; Kalooriyeyaasha laga helo Fataha: 34
% Qiimaha Maalinlaha:
Fataha Wadarta: 3.8g, 6%
Faturcelin leh: 0.5g, 3%
Kolestarool: 0mg, 0%
Sodium: 577mg, 24%
Wadarta Carbohydrateska: 31.9g, 11%
Cuntada Fiber: 5.4g, 22%
Sonkor: 14.2g
Protein: 5.6 g
Vitamin A 37%, Vitamin C 117%, Kalsiyum 5%, Birta 10%
| Tilmaamaha Nafaqada (adeeg kasta) | |
|---|---|
| Calories | 485 |
| Total Fat | 5 g |
| Fatuurad la ruxay | 1 g |
| Fat | 3 g |
| Kolestarool | 0 mg |
| Sodium | 101 mg |
| Carbohydrateska | 88 g |
| Fiber diirran | 24 g |
| Protein | 26 g |