Tani waa cunto karis ah oo aan hilib lahayn oo la yiraahdo "crockpot" ama mashiinka qafiifka ah ee laga sameeyay digirta madow iyo digirta kelyaha (ama isticmaal nooc kasta oo casaan ah oo aad jeceshahay), yaanyo qasacadaysan iyo jajab geedo, iyo waxyaabo badan oo kala duwan, oo ay ku jiraan cumin, oregano, Awoodda chile iyo dufka cas cas. Samaynta khudradda khudradda ee khudradda waa mid aad u la mid ah karinta xayawaanka dufanka, inkastoo aad u baahan tahay inaad ku darto dareere badan. Isku hagaaji cuntada si aad u dhadhamiso, dabcan, oo aad ku darto geedo dheeraad ah haddii aad doorbidayso. Haa, ka dhig mid sareeya borotiinka adoo ku daraya qaar ka mid ah tofu ama TVP.
Cuntadani waa labada khudradood iyo vegan labadaba, waana baruur la'aan, dufan yar iyo sare ee fiber iyo borotiinka, taas oo ka dhigaysa mid u fiican maaddada vegetarians iyo vegans. Haddii aad ubaahan tahay in aad u baahato gluten, sidoo kale, iska diirso suugo soy ah, oo ku dar labadii koob biyo ama maraq khudradeed oo dheeraad ah, ama, beddel beddelaad aan lahayn gluten-free sida tamari ama Nama shoyu . Waxa kale oo aad u baahan doontaa inaad hubiso in aad maraq khudradda cagaaran tahay mid aan lahayn gluten-ka, sidoo kale qaar ka mid ah alaabooyinka dukaanka laga iibsado ay yihiin qaarna maaha.
Cuntadani tartiib tartiib ah oo karis ah ayaa ka dhigaysa dufin ballaaran, markaa diyaargarow in aad haysato qaar ka mid ah maqaarka kale, ama, haddii aad qabtid kariyaal yar yar, tixgelin inaad jarjartid qaybta nuska ah.
Eeg sidoo kale: Cunnado badan oo farmaajo ah oo khudradeed ah
Waxa aad u Baahantahay
- 2 tbsp. saliid
- 4 xabo oo toon ah
- 1 basal, la jarjarey
- 1/3 tsp. dhirta gaduudka cas
- 1 tbsp. budada yar yar
- 1/3 tsp. dumin
- 1 tsp. oregano
- 1 28-oz. yaanyo yartahay
- 1 tbsp. maraqa soy
- 1 1 koob oo caano ah
- maraq khudradeed
- 1-oz. yaanyo yaanyo ah
- 2 14-oz. digirta digirta madow, oo miiray
- 2 14-oz. gasacadaha casaanka ah ee kilyaha gaduudan, miiray
Sida loo sameeyo
- Suuxi basbaaska, basbaaska cas iyo casaanka casaanka ee saliidda ilaa basasha ay jilicsan yihiin, qiyaastii 3 ilaa 5 daqiiqo. Marka xigta, ku dar budada yar yar iyo xajmiga oo isku kari ilaa laba daqiiqadood oo dheeraad ah., Kicin si aad u hubiso in dhirbaaxadu aysan gubin oo daadin karin digsiga.
- Ku rid basasha iyo toonta qashinka ee dusha qolofta, ka dibna ku dar farmaajada, yaanyada, maraqa soyka, maraq khudradda, yaanyada iyo digirta madow iyo lakulanka digirta kelyaha.
- Walxaha maaddooyinka oo dhan dhowr jeer, si aad u hubiso in wax walba si fiican loo isku daro, ka dibna dabool daboolka ama ku rid daboolka qashinka ama kariyaha qunyar-socodka ah.
- Sameey qajaarada ama cooeraha gaaban si aad u hooseeyso oo u oggolow inaad kariso 6 ilaa 8 saacadood.
Qaadashada hartay? Qaybaha maqaarku waxay si fiican u ilaalinayaan barafeeyaha, ama, waxaad kaloo fiirin kartaa tilmaan-bixiyahan si buuxda dib-u-sameynta iyo bedelida qashinkaaga hadhay , oo ay ku jiraan fikradaha laf-dhabarka qashinka ah, basbaaska, saliida saliida ah, buskud yar oo biscuits, fikradaha.
Cunto khudrado badan iyo Vegan Chili-ga Cunnada:
- Super Easy Vegetarian Chili
- Khudaarta Khudradda Cagaarka Cucubiga leh Taraji Zucchini
- Khudaarta Cagaaran ee leh digirta duban iyo Corn
- Cuntooyinka Tofu Chili
- Black Bean Chili
| Tilmaamaha Nafaqada (adeeg kasta) | |
|---|---|
| Calories | 752 |
| Total Fat | 3 g |
| Fatuurad la ruxay | 1 g |
| Fat | 0 g |
| Kolestarool | 0 mg |
| Sodium | 327 mg |
| Carbohydrateska | 139 g |
| Fiber diirran | 41 g |
| Protein | 47 g |