Cunnooyin badan oo la rabo in ay noqdaan maraq khudradda ah waxaa kaloo ku jira digaag ama hilib lo'aad sida saldhig. Halkan maahan-tani waa mid la isku qurxiyo maraq khudradda ka timaadda oo xoqan khudradda ama vegan kasta oo ku raaxaysan kara.
Sameynta maraq qudaar weyn waa farsamo ah hoyga hilibka ee guriga waa in uu ku yaallaa raashinka uu cuno. Ma aha oo kaliya waa habeen weyn ama waqti kasta raashinka raaxada ayaa loogu yeeraa, laakiin waa kuu fiicantahay adiga iyo, adoo ku xiran inta jeer ee aad isticmaashid iyo sida aad u kala jajabisid iyaga, waxay noqon kartaa cunto buuxda oo buuxsan.
Dhammaan waxa ay qaadataa waa maraq khudradeed (guriguna waa ugu fiican yahay laakiin biyaha ayaa la rujiyey bouillon waa fiican yahay), khudaar badan, iyo xilliyo yar. Waxaad si fiican u fududeyn kartaa khudaarta (iyo tirooyinka) ee ku qoran buuggan. Broccoli ma ka heli kartaa goosashada? Kala beddel dhibaatada. Ma haysanno digirta cagaaran ama aad rabto inaad ku darto zucchini dheeraad ah? Horay u sii soco! Basasha, celery, iyo karootada waxay ku daraan waxoogaa dhadhan ah, sidaa daraadeed waxa ugu wanaagsan inaanad badalin kuwa aad adigu u baahan tahay.
Ma u baahan tahay in uu noqdo gluten-free? Kaliya hubso inaad isticmaasho guri-guri, maraq-dhadhan aan dhadhan lahayn, ama hubi in maraqa-dukaanka iibsaday uu yahay gluten-free. Waxa kale oo laga yaabaa in aad rabto in aad eegto ururinta buugyada gluten-free vegan .
Waxa aad u Baahantahay
- 1 qaado saliid saytuun ah (ama saliid karis ah oo kale sida saliid canola ama saliid gabbaldayaha)
- 1/2 basal badan (jarjaran)
- Ikhtiyaarka: 3 xabo oo toon ah (daadi)
- 2 lafil celceliska (jarjaran)
- 2 karootada (jarjaran oo diiray)
- 2 koob oo khudrad isku dhafan (la jarjarey, iskuuji tufaaxa, zucchini, ama digirta cagaaran)
- 1/2 qaado shaaha
- 1/2 qaado shukumaan
- 1 qaado oo shinni ah
- 1 qaado oo ah oregano
- 1 baakad
- 8 koob oo ah maraq qudaar (ama 8 koob oo biyo ah + 2 xabo oo bouillon khudradeed leh)
- 1 (14-wiqiyadood) oo yaanyo ah (oo aan la jarin)
- Ikhtiyaari: Jajabka Parmesan ama beddelka jiiska Parmesan
Sida loo sameeyo
- Saliida kuleylka ah ee maraq weyn ama dheriga kaydka. Ku dar basasha la jarjaray, toonta la kariyo, jarjar jarjaran, karootada jarjaran. Sauté, kareyso ilaa 3 ilaa 4 daqiiqo, ilaa basasha jilicsan laakiin ha u ogolaanin in ay bunni.
- Ku dar doorashooyinkaaga khudaarta la jarjaray iyo kuleylka 1 ilaa 2 daqiiqo dheeraad ah. Ha u ogolaanin bunni.
- Ku dar milix, budada tolka, kareemka, iyo oregano si aad u qariso khudaarta si fiican.
- Ku dar caleen, maraq khudradeed ama biyo lagu qasi karo xabadaha bouillon, iyo yaanyada laysku tirtirin. Karkari karkari, walaaq, yareyso kuleylka, iyo isku kari ilaa ilaa khudaarta ay jilicsan yihiin - ilaa 8 ilaa 12 daqiiqo.
- Isku hagaaji cuntada si aad u dhadasho.
- Ka saar caleen cufan oo u adeeg maraqa khudradda cagaaran ee roodhida leh roodhida jiiska Parmesan ama badelka jiiska Parmesan iyo rooti qallalan ama qallajiye.
Fiiro gaar ah: Si aad ugu darto walax ka badan maraqa maqalka, waxaad ku dari kartaa 1 ilaa 2 koob oo quinoa ah oo hore loogu kariyey biyo ama maraq khudradeed. Kaliya ku dhaji maraq kulul.
Fikrado badan oo la cuno / Fikrado badan
Waxaa laga yaabaa inaad rabto inaad tijaabiso qaar ka mid ah cuntooyinka dhirta khudradeed ee ugu caansan ama hubi cuntooyinka ay cunaan cuntooyinka tufaaxa / vegan . Haddii aad raadineyso wax waxoogaa ah oo ka mid ah borotiinka, cunta raashinka tufaaxa / vegan waa inay buuxiyaan biilka.
| Tilmaamaha Nafaqada (adeeg kasta) | |
|---|---|
| Calories | 347 |
| Total Fat | 12 g |
| Fatuurad la ruxay | 3 g |
| Fat | 5 g |
| Kolestarool | 8 mg |
| Sodium | 15,276 mg |
| Carbohydrateska | 44 g |
| Fiber diirran | 9 g |
| Protein | 18 g |