Broccoli waa mid ka mid ah khudaarta aan ugu jecelahay, sidaas darteed waxaan qirayaa in aan qeyb ka ahay cuntooyinka khudradda khudradda ah ee khudradda ah, laakiin dad badan ayaa jecel cuntooyinka khudradda cagaaran ee loogu talagalay zucchini, taas oo sidoo kale weyn oo ku jirta qajaar yar.
Waxyaabaha muhiimka ah ee ku saabsan cuntooyinka hilibka ee khudradda ah sida tan waxay tahay in ay yihiin kuwo aad u muuqda oo badan: Mararka qaarkood waan ka tagayaa boqoshaada ama mararka qaarkood basbaaska qajaarka, xiitaa, haddii aad runtii jeceshahay zucchini, sii soco oo ku dar hal ama laba jeer dheeraad ah, dib u soo celi mid ka mid ah khudaarta kale - ilaa adiga! Waxaan sidoo kale mararka qaarkood ku dhajiyaa maraqa kulul ee hilibka aan khudradda ah markaan sameeyo, sababtoo ah waxaan dib u jeclaanayaa sida juuska kulul.
Waxa kale oo aad isticmaali kartaa wax kasta oo khudradda aad leedahay. Aan tayo fiican u shaqeyn karno. Cunto khudradeedkaas khudradeed waa mid khudradeed iyo vegan ah.
Eeg sidoo kale: Cunnado badan oo farmaajo ah oo khudradeed ah
Waxa aad u Baahantahay
- 1 basal, la jarjarey
- 3-4 oo toon ah oo toon ah
- 2 tbsp saliidda cuntada
- 3 zucchini, jarjaran
- 2 buunbuun beeleed, midab kasta
- 1 1 koob oo ah boqoshaada la jarjaray
- 3 caleenta caws, jarjaran
- Broccoli 1 koob, oo la jarjarey
- 3 karootada, jarjaran
- 1 28 wiqiyadood ayaa laga qaadi karaa digirta kelyaha, oo aan la jarin (ama, isticmaal 14 sacadood oo ah digirta kelyaha iyo hal 14-wiqiyadood oo digir madow, haddii aad doorbidayso)
- 1 14 wiqiyadoodu waxay ku baari karaan yaanyada (ma daadin)
- 2 koob oo ah jajabka yaanyo
- 1/2 koob oo khamri cad oo qallalan (ikhtiyaari ah laakiin wuxuu ku darayaa dhadhan dheeraad ah oo fiican, haddii aad ka saarto, isticmaal biyo ama maraq khudradeed)
- 4 budada indp
- 1 1/2 tsp cumin
- 1/2 tsp qajaar
- 1/2 tsp cusbo
- 1/4 tsp basbaaska
Sida loo sameeyo
Dheriga weyn, qori ee basasha iyo toonta saliidda cuntada ilaa ay basasha jilicsan yihiin, qiyaastii 3 ilaa 5 daqiiqo.
Ku darso dhamaan khudaarta (zucchini, basbaaska, boqoshaada, maqaar, karootada, karootada iyo karootada) kadibna daboolo dheriga oo u ogolaato kuleylka kuleylka 8 ilaa 10 daqiiqo, kareyso si joogta ah si aad u ilaaliso khudaarta gubashada ama kaadida.
Marka xigta, ku dar digirta kelyaha, yaanyada la jarjaray (oo aan la jarin), jajabka yaanyo iyo khamriga cad, oo siiyaan walwal wanaagsan oo isku dhafan.
Ka dib, ku dar budada kalluunka, qajaar, budada toon, milix iyo basbaas. Isku dar dhammaan si wada jir ah si aad u isku darso kadibna u keen dhammaan si tartiib tartiib ah.
Marka boogahaagu uu ku daboolan yahay, dabool dheriga, oo u ogolow inuu karsado kuleyl dhexdhexaad ah ilaa ugu yaraan 30 daqiiqo, ama ilaa inta khudradda la kariyo.
Ku raaxee khudradda khudradeed ee gurigaaga ah!
Cunto khudrado badan iyo Vegan Chili-ga Cunnada:
- Super Easy Vegetarian Chili
- Dufan Afar Daaqa ah Khudradda Jeelka
- Crockpot Chili
- Crock Pot Barley Chili
- Tofu Chili
- Black Bean Chili
| Tilmaamaha Nafaqada (adeeg kasta) | |
|---|---|
| Calories | 530 |
| Total Fat | 6 g |
| Fatuurad la ruxay | 1 g |
| Fat | 3 g |
| Kolestarool | 0 mg |
| Sodium | 361 mg |
| Carbohydrateska | 97 g |
| Fiber diirran | 28 g |
| Protein | 30 g |