Isticmaal tempeh halkii aad hilib ahaan u isticmaali lahayd foosto loogu talagalay tacsiirka khudradda , iyo dusha sare ee dhadhanka nacfiga ah, sida salsa, lettuce cusub, jiis ama labeen dhanaan, ama xaji vegan oo ku dar jacamoolka dhadhan dheeraad ah halkii jiis iyo labeen dhanaan. Tempeh tacos waa cunto fudud oo sahlan oo casho ah (ama fikradda BRINNER !) In qoyska oo dhan cuni doono!
Haddii aadan cunin vegan, ku dar in yar oo labeen dhanaan ah oo laga yaabo inay xitaa sarayso qiyaasta dhirta qarkood ee Mexico ama jiiska fresco).
Cuntadani waa khudradda, vegan (haddii aad ka tagto labeen dhanaan) iyo, haddii aad u baahato inaad noqoto gluten-free, waxaad u baahan doontaa inaad marka hore hubiso in aad isticmaasho tempeh-free glutens (badp tempeh waa gluten-free, laakiin qaar ka mid ah ayaa ku daray miro aan ahayn gluten-free, marka si taxaddar leh u akhri calaamadda si taxadar leh haddii loo baahdo) ka dibna waxay sidoo kale u beddeshaa suugaanta soy-ga ee bedelka aan caadiga ahayn (sida tamari ama Liquid Aminos Bragg ).
Eeg sidoo kale: Cunto khudradeed oo badan
Waxa aad u Baahantahay
- 2 tbsp. saliida sayniska (ama saliida kale ee wax lagu kariyo)
- 1 basal (la jarjaray)
- 1 xirmo
- tempeh (oo la jarjaray 1/2 inji)
- 1 tbsp. maraqa soy
- 1 tsp. dumin
- 1/4 koob cilantro (la jarjarey)
- Ikhtiyaari: salad, yaanyo, jalapeno slices ama labeen dhanaan
Sida loo sameeyo
- Suuxi basasha saliid saytuun ah 3 ilaa 5 daqiiqadood, ama ilaa basasha jilicsan.
- Ku dar duufaan la jarjaray, maraqa soyka iyo xajmiga. U ogolow isku dhafkan inuu karsado kuleyl dhexdhexaad ah illaa shan daqiiqo oo dheeraad ah, kareyso inta badan. Haddii digriigu aad u qalalo, waxaad ku dari kartaa xoogaa saliideed badan, ama xitaa kaliya biyo-boodh ah si ay u degaan.
- Ka dib shan daqiiqo ka dib, duufaanta waa in si khafiif ah loo dhaqaa oo u jilicsan oo u kariyaa. Ka saar digsiga kuleylka iyo walaaq cilantro.
- Buuxi qolofka taco ama tortillas oo la isku daro walxaha kareemka la kariyey iyo koroskaga sarifka ah oo la jarjarey, salad, lakabyo, salsa, avocados, lakab, ama nooc kasta oo kale oo la isku qurxiyo oo aad qiyaasi karto dukaanka degaanka ah wuxuu kudheeraa qashinka tufaaxa ah ee tacabooga khudradda ah oo dhawaaqa qosol leh, laakiin dhab ahaantii waa cajiib, sidaa daraadeed ha ka baqin inaad hesho wax yar oo hal-abuur leh buuxinta nadiifintaada!).
Ku raaxee tacsiyada khudradeed ee gurigaaga!
Maaddaama tacalaad khudradeed ah? Halkan waxaa ah cuntooyin kale oo badan oo isku day:
- Tartanka fudud ee 10-daqiiqo ee Tv-yada
- Cunto jilicsan oo Vegan leh soybeer madow
- Tacsiyada Seitan ee la isku qurxiyo
- Dabiiciga cagaaran ee caafimaadka qabta
| Tilmaamaha Nafaqada (adeeg kasta) | |
|---|---|
| Calories | 133 |
| Total Fat | 10 g |
| Fatuurad la ruxay | 2 g |
| Fat | 6 g |
| Kolestarool | 0 mg |
| Sodium | 245 mg |
| Carbohydrateska | 7 g |
| Fiber diirran | 1 g |
| Protein | 6 g |