Iskuduwan khudradda ah ee la kariyey waa mid sahlan in la sameeyo oo dhadhamiyo sida walaaq-kareemka - waa mid aad u flavorful iyo cusub. Sidoo kale runtii waa la bedbedeli karaa. Waxaad u adeegi kartaa sida saxan dhinaca ama waxaad ku dari kartaa gawaarida, digaaga ama tofu ee koorsada ugu muhiimsan. Sidoo kale, waxaad dooran kartaa noocyadaada gaarka ah ee khudaarta ku salaysan waxa cusub iyo helitaanka meesha aad ku nooshahay. Cuntada waxaa ka mid ah bedelida khudradda / vegan oo sameeya natiijooyin isku mid ah. Ku raaxeyso!
Waxa aad u Baahantahay
- 2 illaa 3 Tbsp. saliidda cuntada
- 3 ilaa 4 Tbsp. khamri cad (ama shariib, ama karinta khamri / shilin)
- 3 illaa 4 xabo oo toon ah (jar jartey)
- 1 illaa 2 miro cusub oo casaan ah (oo si wanaagsan loo jarjaray, OR 1/2 ilaa 3/4 tsp.
- Ikhtiyaari: Kalluunta la dubay
- Suugaanta:
- 1/3 koob
- digaag (ama qudaar / qudaar digaag ah haddii daryer)
- 2 1/2 tbsp. Suugo macaan (ama suugo walaaq-walaaq leh)
- 1/2 tbsp. sonkorta bunni
- 2 tbsp. shariif
- 3/4 tsp. galleyda
- Cagaarka:
- 1 karootada (jarjaran)
- 1/2 koob tufaaxa
- 1 ilaa 2 koob oo boqoshaada (jarjaran)
- 1 basbaas cas (oo jarjaran)
- 1 ilaa 2 koob oo ah broccoli
- 2 koob oo shaashad shimbir ah ama boor weyn oo caan ah, caleemaha waaweyn ayaa loo jarjarey
Sida loo sameeyo
- Isku qas walxaha kareemka dabka isku walaaqaya, iskudarka galleyga ugu dambeyn iyo dufan leh fargeeto ama duufaan ilaa inta kala diri. Qaado.
- Iska ilaali maqaarka saliidda leh ama weyn ee kuleylka kuleylka dhexdhexaad ah.
- Daadinta saliida iyo wareega wareegsan, ka dibna ku dar toonta iyo biirka. Walwal 1 daqiiqo ah si aad u sii deyso cadarka (toonta waa inay ahaataa caddaan, ma caleenta dhadhanka ugu wanaagsan).
- Ku dar fuudka ugu horreeya ee khudradda - karootada iyo tayo-qallajinta - lagu daro biyo ama shaah ama shariib (qiyaastii 1 Tbsp).
- Walwal 2-3 daqiiqo, ama ilaa dabacasta midab-dhalaalaya oo yar yar. Ku dar khamri / shariillo dheeraad ah mar kasta oo qashin noqoto qalalan - 1 tbsp. waqti si aad u ilaaliso maaddooyinka oo si fiican u siman.
- Ku dar boqoshaada iyo basbaaska cas iyo 2 ilaa 3 tbsp. oo ah suugo isku walaaq ah oo aad samaysay. Walaaq 2 daqiiqo oo dheeraad ah, ama ilaa boqoshaada la kariyo. Haddii digsigu noqdo mid qalalan, ku dar suugo yar.
- Ku dar broccoli iyo chop chicken, oo lagu daro suugo walaaq ah isku dar ah. Walaaq 2 ilaa 3 daqiiqadood oo dheeraad ah, ilaa bariisku ay dhalaalayso cagaar, laakiin afkoda ayaa weli ah mid jilicsan. Caleemaha qashinka ah ee xayawaanku waa inay sidoo kale ilaaliyaan inta badan niyadjabkooda.
- Ku dar cashews (haddii aad isticmaasho) oo walaaqayso.
- Ka qaad kuleylka iyo dhadhanka-tijaabinta, ku dar suugo dheeri ah ama suugo walaaq ah oo la kariyey haddii aan saliid ama dhadhan lahayn. Haddii aad u cusbaado, ku dar cadaadi of lime ama liin. Biyaha badan ayaa lagu dari karaa marar badan.
- U adeegso bariiska oo ku raaxee!
| Tilmaamaha Nafaqada (adeeg kasta) | |
|---|---|
| Calories | 166 |
| Total Fat | 8 g |
| Fatuurad la ruxay | 1 g |
| Fat | 5 g |
| Kolestarool | 0 mg |
| Sodium | 376 mg |
| Carbohydrateska | 19 g |
| Fiber diirran | 4 g |
| Protein | 5 g |