Khudrado cadaan ah oo la kariyey oo la cuno miro madow leh oo la isticmaalayo digir madow (ama digir caato ah), karootada, karootada, macaroni macaan, iyo iibinta basil iyo kariimka, iyo sidoo kale maraqa caadiga ah, sida maraq khudradeed, toon iyo basasha.
Waxaan u maleynayaa in maaddooyinka sida digirta la iska indho tiray aduunka ee hoyga guriga iyo gaar ahaan ka mid ah hilibka iyo vegans. Marar badan ayaan ku dhajiyaa maraq bean ama khudradda Hindiya ee la yiraahdo chickpeas, laakiin intee jeer ayaad ku daraysaa digirta cagaaran ee cagaaran, digirta cagaarka ah ama, xaaladdan, digir madow, miyuu ku kicin karinta cuntadaada? Ka dib oo dhan, waxay leeyihiin waxoogaa is beddel ah. Laakiin waan khiyaamayaa. Halkan waxaa ku yaal habka caadiga ah ee loo isticmaalo digirta madow ee madow si loo sameeyo maraq khudradeed oo fudud.
Tani waa cunto miro khudradeed, oo leh dhadhan badan oo aan lahayn jajaba caadiga ah. Iska ilaali jiiska jiiska ah ee Parmesan si aad u ilaaliso vegan iyo caano la'aan. Ma u baahan tahay mashiinka dhadhanka digirta madow ee mira-dhalada si uu u noqdo gluten-free sidoo kale? Ogow makaroni oo kaliya oo hubi inaad isticmaasho maraq khudradda qudaarta ah; Dhibaato kugu filan inaad sameyso haddii aad sameysid maraq khudradeed oo gurigaaga ah, ama, haddii aad isticmaasho dukaanka-iibsashada, kaliya hubi liiska maaddooyinka ama calaamadaha sida qaar ka mid noqon doono gluten-free, laakiin sida caadiga ah, inta badan ma noqon doonto .
Beeraha Beerta Beerka.
Ma hubo jiiska? Akhri tan: Ma khudradda jilicsan?
Waxa aad u Baahantahay
- 1 tbsp. saliidda cuntada
- 1 toon qashin (dufan)
- 1 karootada (jarjaran)
- 2 lafil celceliska (jarjaran)
- 1 basal yar (jarjaran)
- 2 koob oo cabitaan khudradeed leh
- 2 koob oo ah maraq khudradeed
- 16 wiqiyadood oo yaanyo ah (1 wata juuska)
- 1/4 tsp. basil
- 1/4 tsp. Yourme (ama oregano)
- Salt iyo basbaaska madow si ay u dhadhamaan
- 1 15.8-wiqiyadood oo ah digir madow (ama digir caato ah)
- 1/2 koob macaroni
- Ikhtiyaari: jiiska parmesan
Sida loo sameeyo
Iska ilaali saliidda khudradda ee foornada Nederlandka ama digsiga culus. Ku dar toonta, karootada, celery iyo basasha iyo qoris 5 daqiiqo.
Iska yaree kuleylka iyo ku dar khudradda qudaarta ah, maraq khudradeed, yaanyo, basil, miro, milix, basbaas, iyo digir cagaaran (digir madow). Soo qaado karkari kadibna iska yaree isku darka, iyo kuleylka 10 daqiiqo. Ku dar macaroni iyo kuleyl 10-15 daqiiqo dheeraad ah, kareyso marmarka qaarkood ilaa macaroni la kariyo.
Ku shaqee foornada maraq ku duugay lakabka jiiska Parmesan, haddii loo baahdo.
Sida samaynta maraqa guriga? Halkan waxaa ah fikrado dhadhan oo khudradeed iyo vegan ah si aad u tijaabiso:
- 10 siyaabood oo loo sameeyo maraq khudradeed
- Cunnooyinka dhirta ee ugu caansan ee loo aqriyo
- 7 siyaabood oo loo sameeyo maraq tufaaxa
- Caajis kala jajabiyey gogolka miraha
- Beeraha iyo Beer-wadaadka
- Spinach iyo Macaamiisha Mascarpone
- Mashiinka iyo Coconut Soup
- Shirkada Khudradda Cuntada
- Shirkada Cagaaran ee Khudaarta
- Maraqa qabowgu qabow
- Cunto karootada
- 10 maraq dhirta hilibka ah
| Tilmaamaha Nafaqada (adeeg kasta) | |
|---|---|
| Calories | 202 |
| Total Fat | 7 g |
| Fatuurad la ruxay | 1 g |
| Fat | 3 g |
| Kolestarool | 28 mg |
| Sodium | 236 mg |
| Carbohydrateska | 21 g |
| Fiber diirran | 5 g |
| Protein | 16 g |