Maqaarka Chili iyo Cornbread Casserole. Iyadoo hilibka digirta iyo hilibka jilitaanka ee badan ee borotiinka ah, khudradda fudfudud yar iyo vegan casserole ayaa la diyaarin karaa dhowr daqiiqadood, waxayna noqon kartaa hab aad u fiican oo loo isticmaalo qashinka maqaarka , haddii aad haysato. Haddii aad jeceshahay rootiga hadhuudhka, waxaad jeclaan laheyd inaad kudiyaariso.
Eeg sidoo kale: 10 raashin cunto karis cunto ah
Waxa aad u Baahantahay
- 4 15 wiqiyadood oo digirta ah kelyaha kelyaha, si fiican u miiray
- 2 koob oo beddel ah hilibka hilibka lo'da khudradda
- 1 koob oo hadhuudh ah
- 2 15 wiqiyadood oo digirta yaanyo ah
- 2 tbsp budada kalluunka
- 1/4 tsp cayenne basbaas
- 1/3 tsp cusbo
- 1/2 tsp basbaaska
- 1/2 tsp qajaar
- 1/2 tsp cumin
- 2 koob oo rooti ah
- 1 1 koob oo bur ah oo sarreen ah
- 1 tbsp dubista dubista
- 2 koob oo caano ah (ama mid kale)
- beddelka caanaha aan caanaha ahayn )
- 1/4 koob oo saliid ah
- 1 tbsp sharoobada qumbaha
Sida loo sameeyo
- Diyaargarow foornada 375 F. Isku dar digir weyn oo qasac ah, isku dar qasacaha, subaga hilibka lo'da, hadhuudhka, digirta yaanyo iyo dhirta oo ku faafta hoose ee digsiga dubista.
- In baaquli gaar ah, isku darso galleyda, bur iyo dubista budada. Si tartiib ah uga sii daa caanaha soyka, saliidda iyo sharoobada qumbaha, kareyso ilaa inta la isku darayo. Ku daadi buqashadan qashinka ah ee ku jirta walxaha qaraha oo ku faafaya saxanka.
- Dubo 20 illaa 25 daqiiqo, ilaa ilka cadayga lagu geliyo bartamaha oo nadiif ah.
- Waxa kale oo aad ka dhigi kartaa iskadiidan adoo isticmaalaya nooca qumbaha ama kaluunka cunnida leh.
Ma u baahan tahay cuntooyin khudradeed oo fudud oo loogu talagalay cuntada guriga lagu kariyey ee aan hilib laheyn? Halkan waxaa ku yaal dhawr ilood oo kaa caawin kara inaad wax kariso:
- Cunto khudradeed oo degdeg ah, sahlan oo fudud
- Fikradaha la isku qurxiyo oo la isku qurxiyo
- Fikradaha Cunto-la'aanta ah ee gluten-free
- 10 xabbadood oo khudradeed cunnooyin qado ah
| Tilmaamaha Nafaqada (adeeg kasta) | |
|---|---|
| Calories | 1417 |
| Total Fat | 17 g |
| Fatuurad la ruxay | 2 g |
| Fat | 8 g |
| Kolestarool | 4 mg |
| Sodium | 551 mg |
| Carbohydrateska | 252 g |
| Fiber diirran | 64 g |
| Protein | 75 g |