Raadi qashin ku saabsan sidii aad u diyaarin lahayd looska geed-geedka ka hor wakhti hore ee karbooshada ama kariyaha gaabisa? Waxaad ka heshay!
Waxaad diyaarin kartaa buuggan lafahaaga ah ee khudradda cunnida iyo vegan lixdii ilaa siddeed saacadood ka hor wakhtiga cashada iyadoo la isticmaalayo waxyaabo fudud oo fudud oo ay ku jiraan tofu, basil cusub, isbinaaja barafaysan, suugo yaanyo iyo lakabana.
Isticmaalidda tofu halkii aad ka sameysan lahayd farmashiyadu waxay ka dhigtaa qaamuuskaas dufan aad u hooseeya iyo sidoo kale vegan, ama, isku day inaad soo saarto jinsiga ricotta ricotta haddii ay tahay dukaanka-iibsaday ama rinjiga "riisotta" ee ricotta "cheese" .
Iyadoo 284 kaloori halkii adeega, lasagna ayaa sidoo kale si fudud u galaya qaybta kalooriyada ee hooseeya. Kaliya fiirso qiyaasta qeybtan
Waxa aad u Baahantahay
- 1 weel
- jilicsan (silken) tofu
- 1 shirkad caag ah ama tofu shirkad dheeraad ah
- 1/4 koob oo caano ah
- 1/2 tsp qajaar
- 2 tbsp juice liin
- 3 tbsp basil cusub, la jarjarey
- 1 tsp milix
- 2 10 wiqiyadood oo baakado la qaboojiyey, oo la qalajiyey oo qalajiyey
- 4 koob oo suugo yaanyo ah
- 1 10-xabbo oo baako ah oo la yareeyey
Sida loo sameeyo
Mashiinka raashinka ama sheybaarka, isku dar midabka tofu , shirkad ama tofu dheeraad ah tofu, caano soy ah, budada toon, liin, basil, iyo cusbada iyo habka ilaa inta uu le'eg yahay. Ku dar isbinaajka diirran si isku dar ah. Waxaad sidoo kale isticmaali kartaa fargeeto ballaaran si aad u wada mashquuliso oo dhan.
Ku rid koob oo ah suugada yaanyo ee hoose ee dheriga qolofta ama kariyaha gaabisa. Kadibna 1/3 ee lakabada lakabiga ku dar soodhaha kore, iyo 1/3 of tofu iyo isbinaajka isku dar ah ee kor ku xusan.
Ku dhaji layligan, hubi inaad dhammeysato suugada sare.
Ku kari weelka qashinka ee kulaylka hooseeya 6 illaa 8 saacadood, ama ilaa noodles ay jilicsan yihiin.
Ku darso wax yar oo khamiir nafaqo leh oo sare, haddii aad jeclaan lahayd.
Waxay sameysaa 6 boos oo lakagsan.
Macluumaadka nafaqada:
Kalooriyeyaashu: 284, Kalooriyeyaasha laga bilaabo Fat: 53
% Qiimaha Maalinlaha:
Fataha Wadarta: 5.9g, 9%; Fatiido la caddeeyey: 0.9g, 5%; Xaydhka gudbinta: 0.0g
Sodium: 1352mg, 56%
Wadarta Carbohydrateska: 42.0g, 14%
Fiber Fiber: 5.3g, 21%
Sonkor: 9.1g
Protein: 20.1g
Vitamin A 190%, Vitamin C 68%, Kalsiyum 27%, Iron 33%
Cunto Khudradeed oo Aan Cuntada Ah Cuntada:
- Khudradda Cunto Khudradeed
- Digirta la dubay
- Isku Xirin Miro Bariiska
- Digirta caanaha ah ee Mexico
- Khudaarta Khudaarta Cagaaran
- Dheriga Crock Quick Crock Apple Cobbler
- Macaan Caano ah oo la dubay
- Dheriga Cagaarka ah ee Cagaarka Cagaarka ah
- Isku-duubka Wareegga Isku-qalajinta
- Gacan-qabsiyo dhoobo ah oo Veggie ah
- Qudaar barley ah
| Tilmaamaha Nafaqada (adeeg kasta) | |
|---|---|
| Calories | 369 |
| Total Fat | 13 g |
| Fatuurad la ruxay | 2 g |
| Fat | 4 g |
| Kolestarool | 0 mg |
| Sodium | 994 mg |
| Carbohydrateska | 46 g |
| Fiber diirran | 8 g |
| Protein | 25 g |