Cunto khudradeed oo tufaaxa Talyaani ah oo cadaan leh (oo leh xulasho vegan) iyadoo la isticmaalayo chickpeas, sidoo kale loo yaqaan garbanzo digirta iyo baastada leh maraq dufan leh.
Maraqkan tufaaxa ah ee tufaaxa Talyaanigu waa la kariyaa oo la jajabiyey jajabyada casaanka ah ee casaanka ah, toon, tufaax cusub oo talyaani ah oo ay ka mid yihiin ubaxa iyo caleen yaryar, iyo yaanyada qorrax-qallalan. Maraqa Tani qasacan ee Tuscan waa mid caafimaad leh oo buuxa. Waxay ku badan tahay borotiinka iyo fibre caafimaad qaba digirta, iyo dufanku ku yar yahay. Isku day inaad cuntid buuxda oo leh rooti farshaxan rujin ah oo laga yaabo inay salad dhinaca kale ah, ama, waxay la wadaageysaa khudradda dufan ee cunnada khudradda talyaaniga ah.
Wixii khamri ah? Wax kasta oo Talyaani ah, dabcan, ama, isku day inaad qaado chardonnay Kalifo-shiidan ama shaandheyn Faransiis ah oo qalalan si loo kabo dhammaan fiicnaanta macaan ee maraqa.
Beerka loo yaqaan "Tuscan garbanzo bean" iyo "roodhida" maraq qallalan oo qallalan ee Bush's® Beans. Ma u baahan tahay inuu noqdo vegan? Si fudud iskaga jooji jiiska Parmesan - maraqaadaada wali waxay noqoneysaa mid fiican oo aan wanaagsaneyn.
Eeg sidoo kale: Cunto khudradeed oo badan
Waxa aad u Baahantahay
- 1 koob oo kabaha bacaha dhexe ah
- 1 1/2 tbsp saliid saytuun ah
- 1 basal cad oo yar yar (jarjaran)
- 6 xabo toon ah (jarjaran)
- 2 2 2 2 2 2 2 2 2 2 2 2 2 2 2 2 2 2 2 2 2 2 2 2 2 2 2 2 2 2 2 2 2 2 2 2 2 2 2 2 2 2 2 2 2 2 2 2 2 2 2 2 2 2 2 2 2 2 2 2 2 2 2 2 2 2 2 2 2 2 2 2 2 2 2 2 2 2 2 2 2 2 2 2 2 2 2 2 2 2 2 2 2 2 2 2 2 2 2 2 2 2 2 2 2 2 2 2 2 2 2 2 2 2 2 2
- 1 baakad
- 1/2 tsp qallajiyey gogol dillaac ah
- 2 koob oo biyo ah
- 1/2 koob oo yaanyo qallalan oo qallalan oo saliid ah (miiray)
- 1 dabacasaha dhexdhexaad ah (jarjaran)
- 2 16 wiqiyadood oo digirta digirta ah
- 2 tbsp Jarmal ah Cunnoole (ama Pecorino Romano cheese (optional, ka fogow vegan))
- Dash cusbo (ama dhadhamin)
- Basbaaska (ama dhadhamin)
Sida loo sameeyo
- Karso baastada sida ku qoran tilmaamaha xirmada.
- Isla mar ahaantaana, halka bakteeriga wax lagu karsado, digsi dhexdhexaad ah, kuleyl saliid saytuun ah kuleyl dhexdhexaad ah. Ku dar basasha la jarjaray, toonta, burunka, caleenta caleenta ah iyo digaag casaanka ah. Ku dar 2 koob oo biyo ah, yaanyada qorraxda qorraxda, karootada iyo digirta garbanzo, kaydka 1 koob oo digir ah oo dhan.
- Karkari karkari, kareyso mar mar, ka dibna yareeyso kuleylka, dabool kaddibna isku kari ilaa 7-10 daqiiqo. Si taxadar leh u walaaq qiyaastaas khudradda ah ee isku darka ama mashiinka cuntada ka dibna dib ugu soo celi dabka ilaa kuleyl dhexdhexaad ah.
- Ku dar baastada la kariyey oo ka hartay digirta iyo kuleylka oo dhan, adoo ku daraya biyo yar oo dheeri ah haddii maraqku aad u badan yahay.
- Xilli miisaan leh cusbo iyo basbaas, dhadhamin, oo jariin yar yar oo ah Parmesan ama Romano (ama jiis kale oo adag oo Talyaani ah) xagga sare si aad u adeegto, haddii aadan cunin vegan.
- Ku raaxeyso shaaha Tucaniga Talyaaniga maraq cad!
Sida maraq bean? Fiiri sawiradan oo ah maraq dhadhan badan oo khudradeed .
| Tilmaamaha Nafaqada (adeeg kasta) | |
|---|---|
| Calories | 689 |
| Total Fat | 7 g |
| Fatuurad la ruxay | 2 g |
| Fat | 3 g |
| Kolestarool | 3 mg |
| Sodium | 84 mg |
| Carbohydrateska | 122 g |
| Fiber diirran | 31 g |
| Protein | 38 g |