Kalluunka iyo khudaarta casriga ah ayaa kaabaya maskaxda jilicsan ee baastada iyo tofu ee saxanka khudradda vegan ee khudradda ah ee laba.
Waxa aad u Baahantahay
- 10 wiqiyadood oo baasto ah oo sarreen ah
- 3 qaado
- maraqa soy
- 2 qaado oo ah suugo macaan
- 2 qaado shiidan saliid
- 2 qaado oo biyo ah
- 2 qaado qaado ama saliida lawska
- 6 wiqiyadood
- shirkad tofu - jarjar xabadaha
- 1 karooto, julienned
- 2 koob oo ah ubucada yaryar ee broccoli
- 2 xabo oo toon ah, qasacadaysan (jajabiyey)
- 2 qaado shukumaan jilicsan
- 1/2 koob oo la dubay oo la dubay
Sida loo sameeyo
- Xakamee baastada qallalan ee lagu qallajiyo barkada biyo kulul 2 ilaa 3 daqiiqo, ka dibna ka daadi oo meel dhig.
- Isku dar maraqa soy, maraqa dhagaxa, saliidda, iyo biyaha baaquli.
- Iska ilaali digsi wok ama weyn oo kuleyl ah oo kuleyl ah, ku dar saliid iyo walaaq-karootada iyo karootada 2 daqiiqo.
- Ku dar tofu iyo walaaq-4 qaado.
- Ku dar toonta iyo xargaha iyo walaaqka-daqiiqda daqiiqad.
- Walaaq ku dar baastada ka dibna ku dar qandhada isku darka ah iyo cashews iyo isku dar ilaa inta si buuxda loo isku daro loona kululeeyo.
| Tilmaamaha Nafaqada (adeeg kasta) | |
|---|---|
| Calories | 920 |
| Total Fat | 56 g |
| Fatuurad la ruxay | 14 g |
| Fat | 25 g |
| Kolestarool | 134 mg |
| Sodium | 2,265 mg |
| Carbohydrateska | 51 g |
| Fiber diirran | 9 g |
| Protein | 61 g |