Marnaba ma samayn digirta madow ee muraayadaha madow ka hor? Halkan waxaa ah hab sahlan oo lagu daro dhadhan badan oo ah digirta madow.
U adeegso bariiska bunaliga ah, ama laga yaabo in la barbardhigo bariiska Isbaanish ama bariiska Mexican , u isticmaal si aad u sameysid burritos, ama u adeegto dhinac dhinac kasta oo cunto ah. Waxyaabo badan oo ka mid ah borotiinka sarreeya, waa inaad labalaabisaa digirta madow ee gurigaaga leh quinoa ama kaniwa , halkii bariis.
Ugu dambeyntii waxaan cuni jiray fara badan oo ah digirta madow oo sarreysa oo ay la socdaan salsa oo ay weheliyaan meel yar oo tofu ah oo la gooyey salsa iyaga oo si weyn loogu yaqaan "huevos rancheros" Oo yaa jecel in cudurdaar loo helo salsa quraac? Iyo quraac cuntooyin sare ah had iyo jeer waa fikrad wanaagsan!
Cuntadani waa mid khudradeed iyo vegan labadaba. Haddii aad u baahato in aad noqotid gluten-free, sidoo kale, ka tago cube bouillon optional oo calaamadee maraq khudradda ah si aad u hubiso in aysan jirin gluten lagu daray ama qarsoon. Iyo, digirta madow ee la kariyey waxay si fiican u ilaalinayaan, sidaa daraadeed ma jirto sabab aadan awoodin inaad sameyso dheeraad ah oo aad ku hayso barafeeyaha qaybo diyaar ah.
Waxa aad u Baahantahay
- 3/4 garaam ayaa qalajiyey digirta madow
- 6 koob oo biyo ah ama maraq qudaar ah (qaybin)
- 2 tbsp saliidda cuntada ama saliid saytuun ah
- 1 basal, yar yar oo la jarjaray
- 3 xabo oo toon ah, qasacadeysan
- 2 baayac
- 1 lakabyo bouillon khudradeed (dooran)
- 1/2 tsp dried oregano
- 1/2 tsp sir kulul (ama dhadhamin, dooran)
- 1/2 tsp cusbo
- 1 koob oo sonkor ah
- 2 tbsp balsamic ama khudradda khamriga cas
Sida loo sameeyo
Marka hore, kala sooc oo raaci digirta qallalan ee engegan, ka saarida wax aan nadiif ahayn.
Ku dar digirta iyo 2 koob oo biyo ah ama meel dhexdhexaad ah oo isku karsaaraya. Dabool, ka qaad kuleylka, oo u istaag 1 saac. Daaji digirta oo meel dhig.
Iska ilaali basasha iyo toonta saliidda cuntada ilaa ay basasha jilicsan yihiin, qiyaastii 4-6 daqiiqo.
Ku dar digirta, biyaha haray ama maraq khudradda, caleemaha qaxwada, cufnaanta bouillon ee opiinka ah, oregano, juuska kulul, cusbada, sonkorta iyo balsamic balsamic.
Soo qaado karkar, dabool, yaree kuleylka, oo u oggolow inaad kuleysatid kuleylka hooseeya illaa 30-45 daqiiqo, ama ilaa digirta la kariyo. Saaridda digirtaada marmar marmar walaaqaya marka ay cunto karayaan.
Maskaxda ku hay in marka aad dabka ka baxdid dheriga kuleylka, digirtaada ayaa sii wadi doonta in aad wax cunto karisid marka ay qaboojinayaan, sidaa daraadeed ha u jahwareerin inaad karsato digirtaada, haddii aadan qorsheyneynin inaad isticmaasho waxkasta oo aad rabto iyaga oo jilicsan, sida samaynta qashin qubidda guriga.
U hubso inaad iska saarto oo iska tuur caleemaha ka hor intaadan u adeegin.
Ku raaxeyso digirta madow ee sahlan ee ka soo baxda xoq! Taasi ma ahan mid aad u adag, hadda waa sidee?
Sida digirtaas Waa kuwan siyaabo badan oo loo diyaariyo digirta guriga:
- Bariis guri oo fudud ah iyo digirta
- Cunto hilib shimbireed oo fudud oo sahlan
- Digirta khudradda laga sameeyey
- 9 fasal saladh laga helo fasaxa xagaaga
- Eeg sidoo kale: Cuntooyinka vegan ee guriga oo badan
| Tilmaamaha Nafaqada (adeeg kasta) | |
|---|---|
| Calories | 231 |
| Total Fat | 4 g |
| Fatuurad la ruxay | 1 g |
| Fat | 3 g |
| Kolestarool | 0 mg |
| Sodium | 858 mg |
| Carbohydrateska | 36 g |
| Fiber diirran | 9 g |
| Protein | 13 g |