Khudradda xayawaanka ah ee lafa-gurista oo leh labadaba tempeh iyo digirta macnaheedu waa macmacaani yari waxay ku xirantahay korriin awood leh oo borotiinka ah oo leh maaddo qancisa. Maaddaama munaasabada ciriiriga ah ee dhererkoodu aad u dheeraa ee qaylo-dhaankan, ma jirto baahi loo qabo in loo kiciyo, sida ugu badan ee cuntada caadiga ah .
Ogsoonow maxaa yeelay cuntadani waxay ku baaqeysaa suugo soy ah ma aha mid aan lahayn gluten-free. Dheeraad ah, noocyo nacas ah ayaa laga sameeyaa maadada oo ay ku jiraan gluten, halka noocyo kale ay yihiin gluten-free. Kala beddel suugaanta sunta oo hubi in mawduucaagu yahay gluten-free haddii aad u diyaarineyso boogaha qofkasta oo leh sarreen ama xasaasiyad gluten.
Waxa aad u Baahantahay
- 2 tbsp. saliid saytuun ah, oo loo qaybiyey
- 1 baako 8-wiqiyadood
- Tempeh , la jarjaray
- 2 tsp. maraqa soy
- 1 basbaas gaduud ah, jarjar
- 1 basbaas dhirta cagaaran, jarjartey
- 2 xabo oo toon ah
- 1 basal, la jarjaray
- 1 4-wiqiyadood ayaa caleenta cagaaran ku dhajin kara
- 1 15cm ka mid ah digirta kilyaha ama digirta caanaha ah
- 1 8 wiqiyadoodu waxay daaqi karaan yaanyada
- 1 tbsp. budada yar yar
- 1/2 tsp. budada qamriga
- 1/4 tsp. basbaas cayenan, ama dhadhamin
- Ikhtiyaari: 1 yar yar oo hadhuudh ah
- Ikhtiyaari: cilantro cusub si aad u qurxiso
Sida loo sameeyo
- Isticmaal hal qaado oo saliid saytuun ah, ka samee duufka illaa uu yahay mid dahabi ah oo dahab ah, ilaa 3 illaa 5 daqiiqo, ka dibna ku dar suugo soy ah, iyo maraqa daqiiqad kale ama ilaa laba jeer, ilaa maraqa soya uu yahay mid adag oo la kala diri karo. Qaado.
- Maraq weyn ama dheji diyaari ah, ku dar basasha, basbaaska iyo qajaarka saliida ee saliidda sayniska ah ee soo haray illaa inta si tartiib ah u jilicsan.
- Iska yaree kuleylka iyo ku dar maaddooyinka kale, marka laga reebo cilantro oo ay ku jirto nacasta.
- U oggolow inaad kari karto ilaa ugu yaraan labaatan daqiiqo iyo ilaa afartan daqiiqo, kareyso mararka qaarkood, iyo dheecaan badan oo dheeri ah sida loo baahdo.
- Wargaggan leh rusheyn oo ah cilantro cusub.
Waxay sameysaa 6 qadar soodhin ah.
Macluumaadka nafaqada, adeeg kasta:
Calories: 399
Tirada Fataha: 10.0g, 15% qiimaha maalinlaha ah (oo ku saleysan qiyaasta 2000 qalabka kalooriga) Faturida Tamarta: 1.7g, 8% Kolestarool: 0mg, 0%
Sodium: 200mg, 8%
Wadarta Carbohydrateska: 56.9g, 19%
Fiber Dietik: 13.8g, 55%
Sonkor: 5.5g
Protein: 24.7g
Vitamin A 40%, Vitamin C 103%, Kalsiyum 13%, birta 36%
Fasalka Nafaqada: A
| Tilmaamaha Nafaqada (adeeg kasta) | |
|---|---|
| Calories | 496 |
| Total Fat | 11 g |
| Fatuurad la ruxay | 2 g |
| Fat | 5 g |
| Kolestarool | 0 mg |
| Sodium | 194 mg |
| Carbohydrateska | 76 g |
| Fiber diirran | 17 g |
| Protein | 28 g |