Ha ku qanacsanayn magaca - Maraqa-ku-darka iyo khudradda vegan ah waa ka yar tahay suugaanta lawska iyo in ka badan dharka cilantro dhirta leh lime badan oo caan ah. Haddii aad jeceshahay jasiiradaha Esriga oo jecel cilantro ama kaliya doonaya in aad tijaabiso suugo lakabaysan oo lows leh, buunshadahan fudud ee ciraantro waxay ku xiran tahay suugaanta looska lafaha ah waa meel fiican oo laga bilaabo.
Waxay u egtahay inaad ku dareyso wax badan oo cilantro ah, laakiin xusuusnow, tani waa suugo lakabada leh oo leh laydh cusub oo cilantro ah. Haddii aad raadineysid maraqa caadiga ah ee Thai-ka ah, u diyaari cuntooyin dhowr ah si aad u tijaabisid.
Cuntadani waa khudradda, inkasta oo ay ka kooban tahay malab, ma aha farsamo ahaanba vegan. Suugada waa gluten-free haddii aad isticmaasho suugaanta soy-macaan, laakiin baastada udon waxaa laga sameeyaa sarreen, sidaas darteed dooro noodhle-la'aan nudaha si aad u sameysid qashin-badbaadin.
Waxaan ku duubay caannadahan udon-ga ah ee la yiraahdo bbq kore-kore ee la dubay tofu .
Waxa aad u Baahantahay
- 1/2 koob oo ah subag lows leh
- 1/4 koob laws, safflower ama saliid saytuun ah
- 3 tbsp koobka malab (ama 2 tbsp sonkorta bunni haddii aad cunto karineyso vegans)
- 1/4 koob oo ah khudradda bariiska
- 1/4 koob casiir ah
- 2 xabo oo toon ah
- 1 tbsp buro cusub oo la jarjaray (qiyaastii 1-inch)
- 3 tbsp soy sos
- 1 tbsp saliid
- maraqa jile, dhadhanka
- 1 qoob-ka-shaqeeye oo dhan
- 1 tbsp oo biyo ah, ama hadba sidii loogu baahdo si aad u hesho cufnaanta la rabo
- 4 xabbo udon baakad, diyaarisay
Sida loo sameeyo
- Isu diirin subagga looska, saliida iyo malabka digsi yar yar oo kuleyl ah, kuleylka isku dhafka ah, isku dar ilaa subagga lowska oo la jilciyey iyo maaddooyinka si fiican loo isku daro.
- Ku dar qasacda subagga lowska, khudradda bariiska, casiirka macaan, sharoobada, sinjiga, maraqa soyka, saliidda sisinta iyo digirta qoyan ee sheyga ama mashiinka cuntada iyo geeddi socodka ilaa iyo si isku dhafan. Kudhawtro iyo garaaca wadnaha ilaa kallortro si fiican loo kariyo, maaddooyinkaasina waa kuwo isku dhafan, oo lagu daro biyo yar haddii loo baahdo, si loo helo cufnaanta la rabo. Dhadhami, oo adoo hagaajiya xilliyada dhadhanka.
- Isku dar kiriimyada iyo boodhadhka kudheer digsi kuleyl dhexdhexaad ah oo kuleyl ah, kareyso, ilaa iyo inta si fiican loo kululeeyo, ilaa shan daqiiqo.
- Ku qurxin cadaadis dheeraad ah ee casiir ama laydh milix ah, haddii aad jeclaan lahayd. Ku raaxeyso suugaanta lowska lakabada leh ee baastada leh!
Halkan waxaa ku yaal dhowr cuntooyin caano ah oo lows leh si aad iskudaydid:
Tilmaamaha Nafaqada (adeeg kasta) | |
---|---|
Calories | 645 |
Total Fat | 36 g |
Fatuurad la ruxay | 6 g |
Fat | 20 g |
Kolestarool | 0 mg |
Sodium | 1,362 mg |
Carbohydrateska | 68 g |
Fiber diirran | 4 g |
Protein | 16 g |