Haddii aad waligaa hadhuudh cajiinka ah ka heshay, waad la yaabi doontaa sida aad u casriyeyn karto markaad diyaariso cusub, sida ku jirta buuggaan. Haddii aad cunaysid cunnida hadhuudhka ka soo baxa, iskuday maradaas oo aad u diyaargarowday inaad maskaxdaada ku dhufato. Weligaa waligaa ma dooneynin in walxaha dib loo soo celiyo. Yuck! Waxyaabaha ka baxsan ee ka mid noqon karaa ma aha mid aad u caafimaad badan dhammaan roodhada ramen .
Halkan waxaa ah hab caafimaad oo badan oo loo diyaariyo guri guri iyo miro cusub oo miro la isticmaalayo hadhuudh cusub. Qalabkani wuxuu sameysmaa hadhuudhka oo dhan, vegan , sidaa daraadeed waxay ku yar tahay baruurta iyo kolestaroolka bilaashka ah. Waxay weli ku tiirsan tahay cusbo iyo sonkor si ay u qaadato dhadhanka, laakiin wali way kaaga fiicantahay adiga oo ka badan waxyaabaha ka baxsan kara! Ugu yaraan waa sonkorta dhabta ah oo aad ogtahay inta uu ku socdo halkaas! Dabcan, hadhuudh cusub ayaa sidoo kale si dabiici ah u macaan noqon kara, sidaa darteed waxaad yareyn kartaa qadarka sonkorta aad isticmaasho haddii laguu isticmaalo cuntooyinka sonkorta ee hooseeya (malaha: inta badan dadka Maraykanku ma ahan, oo laga yaabo in aad dhumiso macluusha!).
Vegan keega hadhuudhka ayaa loo adeegsan karaa sida soodhawrka koobaad ee " Thanksgiving" ee timirtaada ah ee Thanksgiving , ama, waxaad ku darsataa wax kasta oo aad rabto. Waa maxay sababta aysan u dhigin foornada lagu dubay baalal- qashin ama tofu leh chard Swiss ?
Waxa aad u Baahantahay
- 8 dabaq oo ah hadhuudh cusub (aan qallajin)
- 1 koob oo caano soodiran (ama caano kale oo aan caanaha laga beddelin)
- 1 tsp. cusbo
- 1 tsp. sonkorta
- 2 tsp. vegan margarine
- 2 tsp. bur
- Biyaha cayilan cayriin, budada caanaha ah ama dillaac gaduud ah (optional)
Sida loo sameeyo
- Marka hore, si taxadar leh u gooyaa cirifka maqaar kasta oo hadhuudh ah. Kadibna, u isticmaal dhammaadka diiqada mindi si aad si taxadar leh u xoqdo saxarka soo haray ee maqa kasta oo hadhuudh ah.
- Kala beddel kala badh caarada hadhuudhka ah si aad u dillaacdo ama mashiinka cuntada iyo garaaca wadada ilaa iyo inta uu le'eg yahay.
- Geli kariimyada hadhuudhka ah ee hadhuudhka ah iyo isku-darka ama qasacadaysan lagu daro digsi digriiga waaweyn oo ku dar soymilk. Keen si tartiib tartiib ah oo u oggolow in aad kuleysatid 8 ilaa 10 daqiiqo, kadibna ku walaaq cusbo iyo sonkorta.
- In skillet yar oo gaar ah, dhirtaa margarine vegan ka badan kulaylka yar, ka dibna ku dar bur, oo karaya si ay u sameeyaan dhoobo weyn ama roux .
- Marka qadiimadu sameyso, u wareeji margarin iyo roux burka si isku dar ah iyo kuleylka oo kaliya illaa qaro, ilaa 3-4 daqiiqadood, kareyso inta badan. Waxaa laga yaabaa inaad u baahato inaad kuleysatid ilaa kuleylka sarreeya inta lagu guda jiro 3-4 daqiiqo ee ugu dambeysa si aad u hesho mawduucyada hadhuudhka si ay u qariso.
- Ku rusheeyso gurigaaga si aad u sameysid hadhuudh leh taabasho cayriin, budada kilyaha ama dufanka gaduudka cas, haddii aad jeclaan lahayd, iyo malaha cusbo iyo sokor dheeraad ah, dhadhan. Waxay samaysaa lix qaybood oo deeqsi ah oo ka mid ah hadhuudh aan caano lahayn. Ku raaxeyso!
| Tilmaamaha Nafaqada (adeeg kasta) | |
|---|---|
| Calories | 310 |
| Total Fat | 6 g |
| Fatuurad la ruxay | 1 g |
| Fat | 2 g |
| Kolestarool | 0 mg |
| Sodium | 661 mg |
| Carbohydrateska | 63 g |
| Fiber diirran | 7 g |
| Protein | 10 g |