Qodobbo badan oo nafaqo leh oo ka sameysan borotiinka vegan, oo ku fiican maaddada vegetarians, oo leh 17 grams oo borotiinka ah halkii adeeg oo laga helo dhammaan digirta, oo lagu daro nafaqooyin iyo fiyuusyo badan. Qodobkan la isku qurxiyo wuxuu isku daraa saddex nooc oo digir ah oo leh isbinaajka suugada vegan ee cagaaran. Saxanka khudradda ah ee cunta iyo khudradda cagaaran oo nafaqo leh.
Cunto badan oo Vegan iyo Talyaani ah:
Vegan Tofu Manicotti
Angel Hair Pasta Primavera
Casiirka yaryar ee Vegan Eggplant Lettagna Recipe
Soup Minerone
Tofu Cacciatore
Cunto Hilib Cagaaran ah
Waraaqda Vegan Tofu Lasagna
Qorshaha Vegan Pesto
Pumpkin iyo Sage Pasta
Waxa aad u Baahantahay
- 1 qaado saliid saytuun ah
- 1 basal weyn, jarjaran
- 2 xabo oo toon, la jajabiyey
- 1 basbaas gaduud ah, jarjar
- 1 qaado oo qallalan qallalan
- 1 15 wiqiyadood oo yaanyo ah, ama 2 koob oo la jarjaray yaanyo cusub
- 1/2 koob oo digir ah kelyaha casaanka ah
- 1/2 koob oo digir ah oo la kariyey
- 1/2 koob oo ah digirta la kariyey
- Salt iyo basbaas ay u dhadhamiyaan
- 1 koob oo tuubooyin yar yar ah
- 2 qaado oo margarine ah
- 4 qaado oo bur ah
- 2 koob oo caano ah
- 1/2 qaado shaah laga sameeyey
- 1 1 koob oo caano ah si aad u jar jartey
Sida loo sameeyo
- Kuleylka saliidda ku dhex jirta qariidad weyn oo kuleyl dhexdhexaad ah. Si khafiif ah u kariyo basasha, toon, iyo basbaas ilaa khudaarta jilicsan, ilaa 8 daqiiqo.
- Ku dar farmaajada, yaanyada, digirta, iyo digirta. Xilliga aad ku dhadhamiso milix iyo basbaas. Dabool digsiga iyo kari ilaa 20 daqiiqo.
- Diyaarso baastada adigoo raacaya jadwalka. Ka daadi oo ku dar qandhada digirta la kariyey iyo meel isku dar ah ee saxan ee adeega.
- Si aad u samayso Suugaanta, kuleylka margarine ku dhex dhexaad mari dhexdhexaad ah kuleyl dhexdhexaad ah. Walaaq burka iyo si tartiib ah ku dar caanaha soy. Soo qaado kaneecada, kareyso si joogto ah, oo isku kari 2 ilaa 3 daqiiqadood, ka dibna xilliga la cunayo cunnooyinka iyo cusbo iyo basbaas.
- Ku wareeji isbinaajka 2 qaado oo biyo ah 5 daqiiqo. Si fiican u daa oo ku dar suugada. Walaaq ilaa iyo si fiican isku dhafan.
- Maraqa dufan isku dar oo isku dar ah oo u adeega isla markiiba.
Macluumaadka nafaqada, adeeg kasta:
Calories: 371; Kalooriyooyinka laga helo Fataha: 85
% Qiyaasta Maalin ee Lagu Soo Qiyaasay
Fataha Wadarta: 9.5g, 15%; Fatur cadaan leh: 1.4g, 7%; Xaydhka gudbinta: 0.0g
Kolestarool: 0mg, 0%
Sodium: 104mg, 4%
Wadarta Carbohydrateska: 56.9g, 19%
Fiber Fiber: 12.6g, 51%
Protein: 17.0g
Vitamin A 42%, Vitamin C 68%, Kalsiyum 11%, Birta 28%
| Tilmaamaha Nafaqada (adeeg kasta) | |
|---|---|
| Calories | 442 |
| Total Fat | 9 g |
| Fatuurad la ruxay | 2 g |
| Fat | 4 g |
| Kolestarool | 0 mg |
| Sodium | 408 mg |
| Carbohydrateska | 74 g |
| Fiber diirran | 13 g |
| Protein | 18 g |