Haddii aad u maleyneyso inaadan jeclayn inaad cuntid cagaarkaaga, waxaa laga yaabaa inaad beddesho maskaxdaada markaad ka heleyso khudradan cagaaran oo caafimaad leh oo la simay caws caano qoyan oo fudud oo laga soo saaray Hindisaha Hindiya iyo Thai, laakin isku dhafka dhadhan ma aha mid gaar ah labadaba. Kaliya uun ku xajmi khudradda ayaa ku sameyn doona buuggan si aad u hesho hal abuur leh! Isku day inaad isbinaajto si aad u hesho cagaarkaaga, ama cunnuga cunnida si aad u bedesho.
Cunto khudradeedka, vegan iyo qandhicirkan aan la karin, isku dar ah khudradda, oo ay ku jiraan cauliflower, digirta cagaaran, dabacasaha iyo zucchini ayaa la simay suugo coconut caano ah oo laga sameeyay basasha, toon, ginger, duuduub cagaaran iyo khudaar badan oo Hindiya ah, oo ay ka mid yihiin sharoobada, lafaha iyo curry. Ogsoonow in dhammaan cuntooyinka dhadhanka ah ee dhadhanka ah, cuntada lagu daro oo kaliya ay ku yartahay qadar yar oo milix ah, laakiin, haddii loo isticmaalo in si aad u culus loo dhigo cuntadaada, waxa laga yaabaa inaad rabto inaad ku darto saxan dhamaystiran saxanka ugu dambeeya.
Cinjiryadaasi waxay leeyihiin jajab dheeri ah, sidaa darteed waxaad u adeegi kartaa bariiska, baastada (ama baastada bariiska, xitaa!), Ama isku day inaad siisid hadhuudh dhan sida masago ama quinoa cuntooyinka khudradda oo dhammaystiran.
Cagaarka khudradda ah ee khafiifka ah ee khudradda cagaaran waa khudradda, vegan, iyo gluten-free. Sida samaynta naqshadaha dhirta laga sameeyo? Halkan waxaa ah khudaar badan oo khudradeed ka soo jeeda dunida .
Waxa aad u Baahantahay
- 1 basal, la jarjarey
- 3 xabo oo toon ah
- 1 tbsp. ginger cusub, duqoobay
- 1 bacar cagaaran oo dhexdhexaad ah, oo la shiiday
- 1 tbsp. saliidda cuntada
- 1/2 tsp. budada cagaaran
- 1/2 tsp. mashiinka dhulka
- 1 tsp. dumin
- 1 tsp. budada curry
- 1/2 aan tayo lahayn, la jarjarey
- 1 koob oo digirta cagaaran
- 1 karooto, la jarjaray
- 1 jalchini jaalle ah ama cagaaran, jarjaran
- 1 koob caano qumbaha
- 1/2 tsp. cusbo, ama dhadhan
Sida loo sameeyo
- Marka hore, geli baska, toonta, suufka iyo cagaarka cagaaran ee dhexdhexaadinta cuntada iyo habka kaliya ilaa inta badan si siman.
- Ku wareeji isku-dar ah basal lagu miiray si loo sameeyo farsamo weyn, oo ay weheliso saliidda cuntada. Iska ilaali saliida iyo basasha isku dhafka kuleylka dhexdhexaadka ah isla markaana u ogolow in aad karisid daqiiqo ama laba, kareyso marar badan, ka dibna ku dar shaashadda, kareemaha, budada iyo kareemka iyo kulaylka hal daqiiqo dheeraad ah.
- Marka xigta, ku dar caanaha la jarjarey, digirta cagaaran, karootada, zucchini iyo caanaha qumbaha iyo waliba si wanaagsan isku walaaq. Xilli ciyaareed si deeqsinimo leh leh 1/2 qaado oo cusbo ah, ama dhadhamin.
- Dabool oo u oggolow khudradda inay karsaraan kuleyl dhexdhexaad ah ugu yaraan 20 daqiiqo, ama ilaa inta ay ka soo baxayaan dhirta oo dhan. Qaar ka mid ah dareeraha ayaa uumi saari doona sida walxaha khudradda la isku qurxiyo, sidaa daraadeed ha walwalin haddii ay u muuqato dareere waxoogaa yar oo hore ah.
Ku darso khudaarta cagaaran ee khudaarta cagaaran cad ama bariis cad, ama isku dey caanaha kale ee caaflmaadka khudradda iyo khudradda dhammaystiran.
| Tilmaamaha Nafaqada (adeeg kasta) | |
|---|---|
| Calories | 288 |
| Total Fat | 15 g |
| Fatuurad la ruxay | 11 g |
| Fat | 3 g |
| Kolestarool | 0 mg |
| Sodium | 333mg |
| Carbohydrateska | 34 g |
| Fiber diirran | 9 g |
| Protein | 9 g |