Qaybta khudradda ah ee khudradda / vegan ah ee loogu talagalay boqoshaada kookaha duban-shiidan, dhadhanka duniga ee fangaska waxaa lagu hagaajiyaa dheecaanka xajmiga qoyan ee khudradda.
Tani waxay ka dhigaysaa koorso muhiim ah ee khudradda / vegan ama saxan dhinaca ah si ay u raacaan koorsada koowaad ee Shiinaha ee doorashadaada.
Waxa aad u Baahantahay
- 15 illaa 20
- boqoshaada madow qallajiyey
- 1 basal cagaaran
- 2 qaado oo ah suugo khudradeed xayawaan
- 2 qaado qaado
- Suugo subag madow
- 2 shaambe Shiimiin bariis ah (ama shil qallalan)
- 1 qaado oo sonkor ah
- 1/3 koob oo dareere ah oo dheecaan leh (ama maraq digaag ah oo loogu talagalay saxan aan diper / vegan)
- 2 qaado oo saliid dhexdhexaad ah (qudaar, canola, iwm.)
- 1 ilaa 2 qaado oo toon ah oo cusub (duqoobey)
- 1 qaaddo shiil cabitaan cusub (duqaysan)
- 1/4 qaado shiidan saliid
Sida loo sameeyo
- Dib-u-dhaji boqoshaada adigoo ku qulqulaya biyo diirran si aad u daboosho 20 daqiiqo ama ilaa inta ay jilicsan yihiin.
- Ka jar bacradda biyaha iyo tuujin si aad uga saarto dareere kasta oo dheecaan ah. Keydso 1/3 koob oo ah dareeraha qallajinta (cadaadis si aad uga qaadid wax khafiif ah haddii loo baahdo).
- Iska yaree basasha cagaaran oo ku taal xagasha 1-inji ah oo dhinac dhig.
- In baaquli yar yar, isku darso suugo dhagax , suugo soy ah , Shiineeyska bariiska shil ama shariillo, sonkorta iyo dareeraha qoyaan leh. Qaado.
- Heat wok ka weyn heer dhexdhexaad ah ilaa kuleyl aad u sarreeya. Ku dar 2 qaado saliid si aad u kululaato . Marka saliiddu kulushahay, ku dar toonta iyo cagaha. Iska walaaq shiil ilaa geela.
- Waxaad ku dartaa boqoshaada la qalajiyey oo la jarjaray oo la jarjaray. Iska walaaq ilaa 1 daqiiqo, ka dibna ku dar digsiga la dhigey. Soo qaado karkariyo walaaq isku walaaq ilaa boqoshaada la daboolo maraqa.
- Iska ilaali basasha cagaaran ee cagaaran iyo saliida sisinta .
- Isla markiiba u adeegso sida koorsada ugu weyn ama saxan dhinaca.
Xusuusin: Waxaad isticmaali kartaa maraq diga adigoo isticmaalaya maraqa qoyaan leh haddii aadan ka walwalsanayn inaad xajisid cunnooyinka cunnada / khudradda.
Tilmaamaha Nafaqada (adeeg kasta) | |
---|---|
Calories | 184 |
Total Fat | 9 g |
Fatuurad la ruxay | 1 g |
Fat | 5 g |
Kolestarool | 0 mg |
Sodium | 2,027 mg |
Carbohydrateska | 22 g |
Fiber diirran | 9 g |
Protein | 11 g |