Cunto tufaaxa ah ee miro khudradda dufan iyo vegan waxaa ka buuxsamay khudaar caafimaad leh oo dufan yar, oo ay ku jiraan yaanyo, karootada, celery, digirta cagaaran iyo zucchini. Waa gabi ahaanba beertaada oo dhan maraq! Wax walba si tartiib tartiib ah ayay u siman yihiin dhadhanka ugu sarreeya oo ay weheliso basil iyo basal cusub.
Maraqa-marijirta dhoobada dhoobada waxay ka dhigtaa cunnooyin qafiif ah oo caafimaad leh ama maraq caano ah, kaliya ku dar salad dhinaca ah iyo laga yaabo in lagu daro rooti toon ah oo aad naftaada u heshay cunto buuxda. Sababta oo ah wax aan saliid lahayn, waa macmacaanka dhadhanka dhirta ee dhirta ah ayaa aad ugu hooseeya dufanka. Waxaad ka bixi kartaa macaroni (oo isticmaal maro khudradda cagaaran oo aan dhadhan lahayn) si aad u sameysid gluten-free, laakiin markaa waxaad dhab ahaantii sameysaa maraq khudradeed , halkii laga yaabo minestrone. Waxba khaldan maaha, inkastoo dabcan! Sidoo kale fiiri: Cunto khudradda cagaaran oo badan si ay u tijaabiso, laga bilaabo sahlan ilaa goryaan
Iyadoo ay ka yar tahay 100 kaloori halkii adeeg iyo wax ka badan 1 garaam oo dufanka dabiiciga ah, dufan (iyo vegan!) Mire-geedka ayaa ah mid aad u yar oo calorie ah iyo maraq aan ku filnayn. Waxa kale oo aad rabi kartaa in aad isku daydo qashinka khudradda cunnada khudradda cunnada leh .
Haddii aad jeceshahay cunto kariska yar-yar leh iyo dufan-yar-yar, waxaa laga yaabaa inaad sidoo kale aad rabto in aad eegto sagaal jeer oo maraq ah oo aan saliid lahayn .
Waxa aad u Baahantahay
- 4 koob
- maraq khudradeed
- 4 koob oo la yiraahdo yaanyo
- 1 tbsp. basil la jarjarey
- 1/2 tsp. oregano
- 2 karootada, la jarjarey
- 2 caws, jarjar
- 1/2 basal, la jarjarey
- 3 zucchini, la jarjarey
- 1 koob oo digir ah cagaaran, la jarjarey
- 3 xabo oo toon ah, qasacadeysan
- 1 baakad
- Salt iyo basbaas ay u dhadhamiyaan
- 1 1 koob oo makaroni makaroni ah (ama isticmaal nooc kale oo baasto yar yar sida qolof yar)
Sida loo sameeyo
- Marka hore, ku dhaji maraq khudradeed dheri weyn, ka dibna ku dar yaanyo la jarjaray, basil, oregano, dabacasaha, celery, basasha, zucchini, digirta cagaaran, toonta iyo caleenka.
- Si tartiib ah u keen maraq maroojis ah oo u diyaari inaad kuleysatid kuleyl aad u hooseeya ugu yaraan 45 daqiiqo iyo ilaa hal saac, ama ilaa khudradu jilicsan, kareyso marmar.
- Ku dar milix iyo basbaas iyo baastada makaroni oo kuleylka kuleylka u dhigo mid dhexdhexaad ah. U oggolow in aad isku dardarto 10 illaa 20 daqiiqo, ama ilaa baastada la kariyo.
- Ka saar caleenta ka hor intaadan u adeegin.
Ku raaxeyso maraq miro khudradda cagaaran ah!
Macluumaadka nafaqada halkii adeeg (oo ku salaysan 6 jeer):
Hal adeeg ayaa bixiya qiyaastii:
Kalooriyeyaash 84, Kalooriyeyaasha laga bilaabo Fat: 13
Wadarta Total: 1.4g, 2% RDA
Xayawaanka: 0.0g ( Eeg sidoo kale: Waa maxay dufanka transit? Ma waxay ku jiraan cuntooyinka vegan? )
Kolestarool: 0mg, 0%
Sodium: 545 mg, 23%
Potassium: 820 mg, 23%
Wadarta Carbohydrateska: 13.5g, 5%
Fiber Fiber: 4g, 16%
Sonkorta: 7g
Protein: 6.2g
Vitamiin iyo macdan:
Vitamin A 96% RDA • Faytamiin C 65% • Calcium 6% • Birta 8%
Raadi cuntooyinka dhirta iyo miraha vegan? Waxaa laga yaabaa inaad rabto inaad u baahato qaar ka mid ah dadka soo jiidashada leh ee Rootiga Casriga ah , ama, haddii aad rabto wax yar oo ka caafimaad badan, isku day mid ka mid ah sagaal jeer oo maraq ah . Ma rabtaa wax aan caadi ahayn? Sidee ku saabsan Cream Vegan oo ah dhir aan dhoobo lahayn ama mid hufan oo khudradda furan . Ku raaxeyso!
| Tilmaamaha Nafaqada (adeeg kasta) | |
|---|---|
| Calories | 269 |
| Total Fat | 2 g |
| Fatuurad la ruxay | 0 g |
| Fat | 0 g |
| Kolestarool | 0 mg |
| Sodium | 544 mg |
| Carbohydrateska | 53 g |
| Fiber diirran | 9 g |
| Protein | 13 g |