Maraq lentil waa mid ka mid ah cuntooyinka ay tahay in ay noqoto mid kastoo kiniiniga ah. Cuntada waxaa laga heli karaa dukaamada intooda ugu badan waxayna ku badan yihiin borotiinka , caafimaad leh oo aad u raqiisan. Qoraalkan dhirta loodhafka leh ee khudradda leh wuxuu isticmaalaa waxyaabo badan oo kala duwan si uu u lumiyo maraq, oo ay ku jiraan kariimka, caleemaha iyo waxoogaa liin ah si ay u iftiimiso dhammaan dhadhanka. Ku raaxeyso saxan dhaqameedka iyo kuleyliyaha!
Had iyo jeer waxaan kugula talin lahaa adigoo isticmaalaya milixda badda ama cusbo cusbo ah adigoo u isticmaalaya dhadhanka ugu fiican, cuntooyinkaanna ka reeban. I aamin, wax isbedel ah ayuu sameynayaa.
Maraqkani waa nooc khudradeed, vegan, kaloori hooseeya iyo dufan yar, iyo dhammaan noocyada nafaqada, sidoo kale waa wax aad u sareeya ee borotiinka, iyada oo ku dhawaad 19 garaam halkii adeeg. Waa fikrad casho qurux badan . Haddii aad isticmaasho maraq khudradeed oo cusub, marmarkaan sidoo kale waa gluten-free.
Waxa kale oo aad rabi kartaa in aad isku daydo maraq-dhuudhka maraq-kikil ah .
Eeg sidoo kale: Cunto khudradeed oo fudud
Waxa aad u Baahantahay
- 1 saliid cagaaran (saliida canola, saliida gabbaldayaha ama nooc kasta oo saliid ah)
- 1 basal (la jarjaray)
- 1 karootada (jarjaran)
- 4 koob oo maraq ah oo maraq ah (ama isticmaal isku-dar ah biyo iyo khudradda bouillon khudradda)
- 1 koob oo caleemo qallalan (waxaad rabtaa foormullada cagaarka ah ee caadiga ah - LAMBARIN gaduudan si aad u sameyso maraqan!)
- 1/4 tsp thyme (qalajiyey)
- 2 baayac
- boodhka cusbo iyo basbaas, dhadhamin
- 2 liin liin (liin, laakiin delicious)
Sida loo sameeyo
- Dheriga weyn, qoris basal iyo karootada saliidda cuntada ah 3-5 daqiiqo ilaa basasha cad cad.
- Ku dar maraq khudradda qudaarta ah , midhaha, kiriimyada, caleemaha, caleemaha milixda ama cusbo cusbo ah iyo basbaaska madow (waxaad mar walba ku dari kartaa mar dambe markaad dhadhamiso maraqa).
- Iska yaree kuleylka. Dabool oo mariyo maraqaankaaga illaa uu barafku jilicsan yahay, qiyaastii 45 daqiiqo.
- Ka saar caleemaha oo walaaq walax liin ka hor intaanad u adeegin. Casiirka liinta waa mid la dooran karo, laakiin waxa kaliya oo uu ka caawiyaa inuu soo saaro dhammaan dhadhanka kale.
- Dhadhami, iyo xilli la socda cusbo iyo basbaas si ay u dhadhamaan, ama, u adeegaan sida oo kale, qof kastana u oggolow xilli-ciyaareedka inay doortaan.
Wuxuu sameeyaa 4 jeer oo maraq ah maraq.
Xaqiiqooyinka Nafaqada:
Hal adeeg ayaa bixiya qiyaastii:
Calories: 230, Kalooriyeyaasha laga bilaabo Fat.: 27
Fataha Wadarta: 3.0g, 5% Fatur Tani leh: 0.7g, 3%
Kolestarool: 0mg, 0%
Sodium: 852mg, 36%
Wadarta Carbohydrateska: 33.0g, 11%
Fiber Fiber: 15.6g, 62%
Sonkor: 4.6g
Protein: 18.7g
Vitamin A 37%, Vitamin C 12%, Kalsiyum 5%, birta 28%, oo ku saleysan 2000 cunto kalooriye
Cunnooyin badan oo ka mid ah kuwa khudradda iyo cuntooyinka Vegan:
- Isku-qalaji Cunto iyo Khudaar
- 10 Khudradda Cunnada Khudradda Cagaaran
- Qaboojiyaha qajaarka Cagaaran
- Cream of Soup Soup
- Bariiska Cagaaran ee Cheesy
- Recipe Soup Pumpkin Easy
- Cunto khudradeed asal ah Miso Soup Recipe
- Mashiinka iyo Coconut Soup
- Red Pepper Gazpacho
- Jaamacadda Baseball
- Beeraha iyo Beer-wadaadka
- Cunto karootada
| Tilmaamaha Nafaqada (adeeg kasta) | |
|---|---|
| Calories | 332 |
| Total Fat | 8 g |
| Fatuurad la ruxay | 2 g |
| Fat | 3 g |
| Kolestarool | 6 mg |
| Sodium | 11,576 mg |
| Carbohydrateska | 47 g |
| Fiber diirran | 7 g |
| Protein | 21 g |