Sida maraq? Sida mawduuca? Isku day dufanka khudradda fudfuduudka ah ee khudradda iyo maraq qudaarta!
Tani waa dhirta laga sameeyo maraq khudradda leh oo la dhejiyo dabacasaha, basasha iyo kudheerka dusha sare ah si ay u siiyaan kororka borotiinka ah ee hilibka , vegans iyo dabcan cuntooyinka aan cunno lahayn ee Isniinta! Caruurta, waxaad u adeegi kartaa macmacaan iyo maraq tufaax ah oo la jeexan karo sanduuq jilicsan oo loogu talagalay qado qadar ah oo American ah, oo la jeexay.
Cunto-soosadkani waa dharka khudradda, vegan, iyo hooseeyaal kaloori, iyo, haddii loo baahdo, si fudud ayaa loo samayn karaa gluten-free. Waxaad u baahan doontaa inaad hubiso in miisaanka aad isticmaashid uu yahay gluten-free (badankood waa, laakiin qaar yar ma aha, sidaas darteed u akhri calaamada) iyo sidoo kale maraqa khudradda (ama samee maraq khudradeedka gurigaaga ah). Dhamaan waxyaalaha kale ee maaddooyinka kale way ku nabad galaan qof kasta oo leh xasaasiyad gluten.
Haddii aad jeceshahay inaad wax cunto karisid , waxaad jecleysan doontaa buuggan khudradda cagaaran oo fudud, ama, haddii ay tahay maraq yaanyo aad raadineysid, halkan waxaad ka heleysaa cunnooyin maraq badan oo cunta ah oo cunta ah .
Ku raaxeyso!
Tempeh maraq la yiraahdo maraq iyo sawir qaadasho ee Cuntada Nafaqada.
Waxa aad u Baahantahay
- 1 8-wiqiyadood oo nacas ah, ku geli 1-ta 2-inch
- 1/4 koob oo saliid saytuun ah, oo loo qaybiyey
- 1 basal waaweyn, la jarjarey
- 1/2 tsp. cusbo
- 2 rodol oo karootada ah, diiray oo jarjaranaya wareega 1/2-inch
- 4 1/2 koob
- maraq khudradeed
- 1/4 koob oo cawshaan ah
- 1 tsp. Casiir liin ah (cusub ayaa ugu fiican)
- 1 qaado oo la jarjaray dill cusub
Sida loo sameeyo
- Dheriga maraq weyn, kuleylka laba qaado oo saliid saytuun ah kuleyl dhexdhexaad ah. Ku dar basasha jarjartey iyo milixda iyo kuleylka, kareyso inta badan, 6 ilaa 8 daqiiqo ama ilaa basasha jilicsan.
- Next, ku dar dabacasaha jarjaran, ka dibna dabooli dheriga maraq, oo yaree kuleylka si hooseeya. U oggolow karootada inay kariyaan, kareyso inta badan, ilaa 5 daqiiqo.
- Marka xigta, ku dar maraq khudradda ah oo isku karsaaraya kuleyl aad u sarreeya. Marka maraq khudradeed uu karkariyo, yareeyo kuleylka si tartiib tartiib ah oo u oggolow inuu kuleyliyo, daboolo 30 daqiiqo oo kale.
- In blender ah, si taxadar leh u daadi isku dar ah maraq ah ee dufan ilaa midabka iyo creamy, ka dibna ku dar kariimka yaanyo iyo liin si ay blender iyo isku darsamaan dhowr ilbiriqsi oo kaliya si ay ku daraan.
- In xirfad leh, kuleylka laba qaado oo haray ee saliidda kulaylka dhexdhexaad ah. Ku dar duufis kiilo ah oo isku kari ilaa 3 ilaa 5 daqiiqadood, walaaqaya si joogta ah si aad isugu kicisiso tempeh si siman dhinac walba. Ku dar dill una kari 30 daqiiqadood. Maro maraq ku shub lix koob oo dusha sare ku daadi dusha la kariyey iyo dill.
Mawduucyada macaan iyo maraqa yaanyo ayaa ah borotiinnada sare , khudradda, vegan iyo kaloori hooseeya.
Macluumaadka nafaqada:
Waxay sameysaa lix khudradda maraq khudradda laga sameeyey.
Kaloorida / Adeegyada: 241
Total Fat 13 g 19%; Dufanka la rinjiyey 2 g 9%; Xaydhadhka 0 g
Cholesterol 0 MG 0%
Sodium 1,017 MG 42%
Vitamin A 484% Vitamin C 13%
Carbohydrate 24 g 8%; Cuntada Cuntada 9 g 34%; Sonkorta 9 g 1%
Protein 8 g 16%; Kalsiyum 8% Birta 12%
| Tilmaamaha Nafaqada (adeeg kasta) | |
|---|---|
| Calories | 248 |
| Total Fat | 14 g |
| Fatuurad la ruxay | 3 g |
| Fat | 8 g |
| Kolestarool | 0 mg |
| Sodium | 849 mg |
| Carbohydrateska | 23 g |
| Fiber diirran | 5 g |
| Protein | 12 g |