Cream of Maraqa Moolka ayaa ah xargo badan oo suxuunta guriga lagu kariyo ama ay ku raaxaystaan naftooda. Waxaad samayn kartaa kareemkan vegan ee maraqa miro adigoo isticmaalaya maraq khudradda cagaaran, caano soodhaha ah (ama caanaha cagaarka ah ee aad doorbidayso) iyo bedelka caanaha aan caanaha lahayn.
Maraqkan caanaha oo aan caanaha lahayn iyo vegan marar badan ayaa la siiyay dib u eegis wanaagsan oo aad u wanaagsan, sidaas darteed waxaad ku kalsoon tahay inaad sidoo kale jaceleyso. Uma baahnid wax qalab muuqaal ah, kaliya jarista, iyo dheelitirka, qorista, iyo kuleylka dhirirka.
Ma u baahantahay qoyaankan miro-gowska ah ee miro-dhiska si uu u noqdo gluten-free iyo sidoo kale khudradda iyo vegan? Waxay u yeereysaa burka sidii adhaadiye, laakiin waxaad si fudud u isticmaali kartaa qadar isku mid ah burcadka hadhuudhka lagu kala diro qiyaastii 2-3 qaado oo biyo ah si ay u qarinayaan oo u ilaaliso kareemka miro maraq ah gebi ahaanba aan la cunin oo aan la cunin oo aan lahayn gluten-free . Sidoo kale, fiiri si aad u hubiso in maraqa khudraddaagu yahay gluten-free sidoo kale, sida qaar ka mid ah, qaarna ma aha. Ama, samee maraq khudradeed oo gurigaaga ah si aad u ogaatid dhab ahaan waxa ku dhex jira.
Waxa aad u Baahantahay
- 3/4 pounds boqoshaada cusub, jarjaran
- 1/2 yar oo caddaan ah ama basal jilicsan, oo la jarjaray
- 2 xabo oo toon ah
- 1 tbsp vegan margarine
- 3 koob oo ah maraq khudradeed
- 2 koob oo bur ah
- 1 koob oo vegan ah
- beddelka caato ah oo aan caan ahayn
- 1 koob oo caano soy ah (ama beddelka caanaha kale ee aan caanaha lahayn)
Sida loo sameeyo
- Iskeelka boqoshaada, laadhka basasha, iyo fal waxashlaata toonta.
- Maraq ballaaran ama dheji diyaari ah, ku dar daboolka, basasha, iyo toonta margarine vegan 3 ilaa 5 daqiiqo, ilaa basasha jilicsan.
- Iska yaree kulaylka dhexdhexaadka ah iyo ku dar maraq khudradeed. Dabool digsi kadibna u ogolow in aad isku dardarto ugu yaraan 45 daqiiqo.
- Ku dar burka (ama isticmaal caanno gogosha isku dhex jira biyo si aad u ilaaliso gluten-free_ kariimka labeen dhanaan, iyo caano soy ah, si fiican u walaaqaya si isku dar ah.
- U oggolow in aad isku dardarto 20 ilaa 30 daqiiqadood, ama ilaa maraq sii dheeraato.
- Xilligaas si deeqsinimo leh leh milix iyo basbaas ka hor inta aanad u adeegin.
Talooyin roodhida:
Waxaad u adeegi kartaa kareemkan fudud ee vegan ee maraq mushqusha sidii cunto-bilowga ah ama ku raaxayso qadada ama casho fudud. Iska dhig saladh cagaaran oo ku raaxee leh rooti qallalan.
Waad ka dhigi kartaa waqtigaan ka hor haddii aad u adeegayso martida. Xaqiiqdii, dhadhanka laysku daro waa in ay sii foojignaadaan haddii aad u ogolaato inay ku qaboojiso qaboojiyaha habeenkii. Isticmaal haraaga haray saddex ama afar maalmood oo diyaar ah.
Sida samaynta maraqa khudradda iyo hilibka vegan? Halkan waxaa ah cuntooyin badan oo aad rabto inaad isku daydo:
- 10 raashinka laga helo saliida vegan
- Cunnooyinka miraha fiican ee dufanka iyo borotiinka oo dhadhan fiican leh
- Cuntooyinka dhadhanka cunta ah ee ugu caansan
- 7 maraq fudud oo khudradda ah si aad ugu sameysid qajaankaaga
| Tilmaamaha Nafaqada (adeeg kasta) | |
|---|---|
| Calories | 355 |
| Total Fat | 17 g |
| Fatuurad la ruxay | 7 g |
| Fat | 5 g |
| Kolestarool | 34 mg |
| Sodium | 1.114 mg |
| Carbohydrateska | 42 g |
| Fiber diirran | 5 g |
| Protein | 11 g |