Cunto khudraddan iyo vegan ah ee maraq tufaaxa leh baradho waa mid aad u hooseysa baruurta oo waa cunto dardar ah oo caloriin ah. Si ka duwan cunto badan oo baradhada baradho kale, midkani wuxuu isticmaalaa maraq khudradda qudaarta ah, margarin vegan iyo caleemo caleemo ah ku dar dhadhan halkii subagga. Taas macnaheedu waa in cunto karantiilka dufanku ku yar yahay oo keliya uu leeyahay laba garaam oo dufan halkii adeeg. Sababtaas awgeed, waxaad rabi doontaa inaad hubiso inaad isticmaasho maraq wanaagsan oo khudradeed leh oo loogu talagalay dhadhanka ugu badan. Haddii aadan isticmaalin maraq cusub , waxaad isticmaali kartaa maraq budo ah ama boomas khudradeed oo yar yar oo dheeraad ah si kor loogu qaado dhadhanka.
Cunto-baradho iyo baradho-baradho ah waa khudradda, vegan, iyo ilaa iyo inta aad isticmaasho maraq-cadaydh qudaar ah (akhri calaamad, sida qaar ka mid ah iyo qaar aan aheyn gluten-free), sidoo kale waa gluten-free.
Waxa aad u Baahantahay
- 1 tbsp. saliida sayniska (ama margarine vegan)
- 2 xabo oo toon ah (daadi)
- 1 basal (la jarjaray)
- 1 baradho (la jarjaray)
- 1 tayo badan oo tayo weyn leh (jarjaran)
- 3 koob oo ah maraq khudradeed
- 2 baayac
- Saliid dhadhan
- Basbaaska madow inay dhadhamiso
- 1 qashin qubka
- Ikhtiyaari: jiiska
- farmaajo vegan ah
- Ikhtiyaari: basasha cagaaran oo sarreen ah, la jarjarey
Sida loo sameeyo
- Maraq weyn ama dheriga dusha sare ee kuleyl dhexdhexaad ah, diiriya basasha iyo toonta margarine ama saliid saytuun ah 3 ilaa 5 daqiiqadood, ama ilaa basasha iyo toonta ay ku dhow yihiin jilicsan.
- Ku dar baradho la jarjaray oo la jarjaray oo la kariyo dhawr daqiiqo oo dheeraad ah, kareyso inta badan.
- Ku dar maraq qudaar ah iyo caleemo qoyan oo keen jilbaha.
- Marka isku darka waa la jarjarey, hoos udhaca kulaylka dhexdhexaad ah, daboolayaa dheriga, oo u oggolow inuu karsado 25 ilaa 30 daqiiqo.
- Si taxadar leh uga saar caleemaha, ka dibna maraqa u wareeji qalajiyaha iyo dhadhanka ilaa inta lakab iyo kareemo leh, ama ka taga xoogaa madow haddii aad jeclaan lahayd.
- Xilli miisaan yar oo leh cusbo, basbaas iyo jeexjeex ah oo kudheer iyo dib u kululaynta haddii loo baahdo.
- Top top jiiska vegan jiiska iyo basasha cagaaran, haddii la doonayo, kaliya ka hor adeegaya.
Waxay samaysaa afar qaybood.
Xaqiiqooyinka Nafaqada:
Iyadoo aan jiis vegan, kabiistaan waxay bixisaa qiyaastii:
Kalooriyeyaashu: 100, Kalooriyeyaasha laga helo Fataha: 19
Fataha Wadarta Guud: 2.1g, 3%, Fatur Tufan leh: 1.7g, 8%
Kolestarool: 0mg, 0%
Sodium: 607mg, 25%
Wadarta Carbohydrateska: 14.7g, 13%
Cuntada Cuntada: 3.1g, 12%
Sonkorta: 3.6g
Protein: 6.2g
Vitamin A 1%, Vitamin C 69%, Kalsiyum 4%, birta 6%, oo ku saleysan 2000 cunto kalooriye
| Tilmaamaha Nafaqada (adeeg kasta) | |
|---|---|
| Calories | 218 |
| Total Fat | 3 g |
| Fatuurad la ruxay | 1 g |
| Fat | 1 g |
| Kolestarool | 0 mg |
| Sodium | 714 mg |
| Carbohydrateska | 42 g |
| Fiber diirran | 7 g |
| Protein | 11 g |