Laga soo bilaabo jikada Betty Crocker waxay ka timaadaa fikradan cakiran ee cunta khudradeed digirta duban iyo qajaarka taco qajaar ah oo nagu filan oo naga dhadhaqaaqa iyo hilibka vegans . Ma aha runtii cuntada diineed ee Mexican ah , laakiin waa hubaal waa delicious (iyo caafimaad!). U adeegso dhinaca dhinaca bariiska Isbaanishka, haddii aad jeceshahay, ama laga yaabee in qaar ka mid ah guryaha lagu nadiifiyo digirta ama guacamole cusub . Ku raaxeyso!
Inkastoo qadadani ay tahay khudradda iyo vegan labadaba (aan loo baahnayn jiir!), Hubi inaad isticmaasho tortillas-glukens-free-ka ama nooc kale oo gluten-free ah haddii aad u baahan tahay qashinkaas si aad u noqoto gluten-free.
Caafimaad badan Ma caafimaad qabaan? Ku dhaji fikrado kala duwan oo aan hilib lahayn oo isku daya.
Waxa aad u Baahantahay
- 2 rodol oo aan tayo lahayn (1 madax oo dhexdhexaad ah, oo loo kala saaro ubaxyada)
- 2 tbsp. saliida saytuunka
- 1/2 tsp. cusbo
- 1 karo (15 oz) digirta (miiray oo la rusheeyey)
- 1 tbsp. saliida saytuunka
- 1/2 tsp. cusbo
- 1/4 tsp. budada yar yar
- 1/4 tsp. duufaan dhulka ah
- 1/4 tsp. oregano dhulka
- 2 koob oo caleemo cusub ah
- 1/3 koob pepitas
- 1 dhar qasti aad u yaryar, gooyaa nus
- 2 tbsp. chal jalapeño chiles
- 2 tbsp. casiir liin cusub
- 1/2 tsp. cusbo
- 1/4 koob saliid saytuun ah
- 8 gumeysi cadaan ah oo aan lahayn gluten-free (ciribtirka sida loogu talagalay xirmada)
- Ikhtiyaari: 1/4 koob oo cilantro cusub ah (qurxin)
Sida loo sameeyo
- Foornada kulaylka ah ilaa 425 ° F.
- Meelaha dhogorta ubaxa ku rid baaquli weyn. Sare u qaado 2 qaado oo saliid ah; kula saydhaa 1/2 qaado oo cusbo ah. Walaaq ilaa si siman u xajisan.
- Diyaarso tufaaxa xaashida weyn ee cookie. Dubo 15 daqiiqo ka dibna ka saar foornada oo walaaq. Dubo 15 illaa 20 daqiiqo oo dheer ama ilaa tayo geedka jilicsan oo jilicsan.
- Next, diyaariso digirta la dubay. In baaquli yar yar, isku daraan chickpeas leh saliid saytuun, cusbo, budada bisil, fuulka iyo oregano, si tartiib ah u garaacaan si jilicsan. Isku darka digirta ku dabool hal lakabka oo ah digsi 15x10x1-inch. Dubo 15 daqiiqo, ka dibna ka saar foornada oo walaaq. Dubo 10 ilaa 15 daqiiqo ka dheer ama ilaa digirta cagaarshow yar yar oo la dubay oo qoyan.
- Next, diyaariso cayayaanka pepito pepita. Mashiinka cuntada ama shimbiraha, ku rid cilantro, peptias, toon, jalapeno basbaaska, casiirka liin iyo milix. Daboolo iyo hannaan adiga oo isticmaalaya dhaqdhaqaaqyo dhakhso ah oo ku-meel-gaadh ah. Iyada oo la adeegsado cunto kariye ama qallajiye, si tartiib ah u daadi saliida 1/4 koob oo saliid tuubo ah, joojiya nus gelin adigoo isku daraya isku dhafka spatula. Ka saar boogaha kuna rid baaquli yar.
- Isu-soo-ururinta tacsida, qaadada ku saabsan 1 qaado oo cantoobo ah tortilla kasta; Dusha sarreeya leh 1/2 koob oo tufaaxa la dubay iyo 1 qaado oo digir ah. Ha ku qurxiyo cilantro cusub, haddii loo baahdo. U adeegso laamaha digirta haray.
Waxay sameysaa 8 tacsiyood oo dhir iyo qudaar ah.
Macluumaadka nafaqada, halkii taco:
Kaaliyeyaasha 280 (Calories ka Fat 150);
Wadarta Fatur 16g (Fataha Dufanka leh ee 2.5g, Fat Fat 0g);
Kolestaroolka 0mg; Sodium 550mg; Potassium 460mg;
Wadarta Carbohydrate 27g (Cunto Fiber 6g); Protein 8g
% Qiimaha Maaliga: Fitamiin A 6%; Vitamin C 35%; Calcium 6%; Iron 15%
Maaddaama tacalaad khudradeed ah? Waxa kale oo laga yaabaa inaad rabto in aad isku daydo tacsiyada fudud ee 10-daqiiqo ee TVP-ga ah ama kuwan tacliinta shan-cirifoodka . Wixii waxoogaa yar oo aad u culus, iskuday tacliinta fudud ee suntan leh qudaar la dubay , ama waxaad ka heli kartaa fikrado casho ah oo dheellitiran halkan , iyo xitaa cuntooyinka vegan ka badan halkan.
| Tilmaamaha Nafaqada (adeeg kasta) | |
|---|---|
| Calories | 390 |
| Total Fat | 17 g |
| Fatuurad la ruxay | 2 g |
| Fat | 10 g |
| Kolestarool | 0 mg |
| Sodium | 587 mg |
| Carbohydrateska | 51 g |
| Fiber diirran | 10 g |
| Protein | 14 g |