Qodobkan caafimaad leh ee vegan ee Shiine ah ee loogu talagalay broccoli ee suugada macaan ee macaan ayaa ugu wanaagsan la bixiyay bariis la kariyey . Haddii aad rabto wax yar oo aad u fiican, waxaad xor u noqotaa inaad ku darto dalagyo kale oo aad u badan oo laga yaabo in la kariyo dabacasaha ama dhalidda cunnida, ama xitaa qaar ka mid ah tofu cunnida maqaarka.
Broccoli-teedkani waa qandhicirta dhirta, vegan, iyo, haddii aad isticmaasho tamari meeshii suugo soy ah, waa gluten-free, sidoo kale. Kaliya hubso inaad marinka khudradda cagaaran ka dhigan tahay sidoo kale gluten-la'aan (akhri qoraalka-qaar waa qaar qaarna aan ahayn).
Macluumaadka nafaqada halkii adeeg, oo ay ku jiraan 1/2 koob oo bariis la kariyey (laga bilaabo Calorie Count):
Kalooriyeyaashu: 291, Kalooriyeyaasha laga helo Fataha : 54% Qiimaha Maalinlaha:
Fataha Wadarta: 6.0g, 9%; Fatur cadaan leh: 0.9g, 4%
Kolestarool: 0mg, 0%
Sodium: 921mg, 38%
Wadarta Carbohydrateska: 51.9g, 17%
Fiber Fiber: 5.5g, 22%
Sonkor: 12.2g
Protein: 10.3g
Vitamin A 27%, Vitamin C 302%, Calcium 11%, Birta 12%
Waxa aad u Baahantahay
- 2 koob oo ah maraq khudradeed
- 2 xabo oo toon ah (daadi)
- 1/4 koob suugo soy ah (ama tamari si aad u ilaaliso gluten-free)
- 1 cp
- 1/2 tsp flips gawaarida cas
- 1/4 koob sonkor ah
- 2 rucubood ee broccoli (jarjaran)
- 2 tbsp
- saliida saytuunka
- 1 1/2 tbsp Mawduuska
Sida loo sameeyo
- Soo qaado maraq khudradda karkaraya.
- Ku dar suugo, suugo subagga ah, ginger, basbaaska cas cas iyo sonkorta, isku walaaq si aad isugu darsato.
- In skillet weyn, saute broccoli ee saliid saytuun ah ilaa oo kaliya si tartiib tartiib ah.
- Ku dar isku dar ah maraq khudradda ah si ay bakteeriyada.
- Ku dar qulqulka dhagxaanta, si fiican u walaaq si aad uga fogaato xinjirayaasha.
- U ogolow inaad karisid 6 illaa 8 daqiiqo, ama ilaa subaggu qaro weyn yahay.
- U adeegso bariiska ama hadhuudh dhan , sida quinoa ama masago .
| Tilmaamaha Nafaqada (adeeg kasta) | |
|---|---|
| Calories | 152 |
| Total Fat | 5 g |
| Fatuurad la ruxay | 1 g |
| Fat | 3 g |
| Kolestarool | 0 mg |
| Sodium | 893 mg |
| Carbohydrateska | 24 g |
| Fiber diirran | 3 g |
| Protein | 5 g |