Haddii aad jeceshahay in aad u baahato cuntooyinka cuntada khudradda iyo vegan ee Tayland ee guriga dhexdiisa ah, waxaad hubaal ahaan doontaa inaad bixiso qashinka fudud ee sahlan ee huruudka ah ee Thail Thai. Waxaa lagu sameeyey caanaha qumbaha, baradhada, broccoli, gingerfil cusub iyo dhir macaan oo badan.
Maxaa ka dhigaya qoyaankan fudud ee la yiraahdo vegan yaryar soona gaaban oo dhakhso ah si loo diyaariyo waa inaan loo baahnayn in la isticmaalo joornaalka la iibsado ama horay loo sameeyey ee cawska cagaaran ee Thai, sida qoyaankani waa mid dhadhan leh oo midab leh boodh boodh ah, Suugo shiidan iyo juus ah. Haddii aad ku cusub tahay dharka khudradda ama cunto kariska Thai, tani waa qoraari sahlan oo aad ku bilaabi karto. Waxay sidoo kale ka dhigtaa fikrad casho khudradeed toddobaadka fudud ah. Iska xaji bariiska cad ama quinoa , ama, ka dhig mid xitaa naftaada isla markaana isticmaal bariiska deg-degga ah waxaadna ku qaadataa casho miisaanka dhawr daqiiqadood.
Haddii aad jeceshahay digaaga khudradda tufaaxa, waxa kale oo aad rabi kartaa in aad isku daydo qandhada cas ee khudradda leh tufu tufu ama, halkan waxaa ku yaryihiin khudaar badan oo khudrado badan oo isku daya in adduunka oo idil. Ku raaxeyso!
Waxa aad u Baahantahay
- 1 koob
- maraq khudradeed
- 1 koob caano qumbaha
- 1 baradho, pre-la kariyey iyo la jarjarey
- 2 karootada, pre-cooked iyo jarjaran
- Broccoli 1 koob
- 1/2 madaxa tufaaxa, la jarjarey
- 1 tbsp. sinjiga cusub, jiiska ama duqadda
- 1 tsp. sonkorta
- 3 xabo oo toon ah, qasacadeysan
- 1/2 tsp. midab leh
- 2 tsp. budada curry
- 3 tbsp. maraqa jilicsan
- 1/3 tsp. cusbo (isticmaal milixda badda ama cusbo cusbo)
Sida loo sameeyo
- Marka hore, meel caanaha qumbaha iyo maraq khudradda ku dar digsi dhaadheer oo ku sii walaaq. Soo qaado isku darka si tartiib tartiib ah.
- Ku dar barandhada horay loo kariyey ama baradhada, karootada, broccoli, iyo tufaaxa (ama wixii khudaar ah ee aad isticmaasho) oo u ogolow isku darka in uu kiciyo dhowr daqiiqo, kareyso hal mar ama laba jeer.
- Marka xigta, ku dar jeexitaanka, sonkorta, toonta, kareemka, budada curry, suugada shiilan iyo cusbada oo walaaq si fiican u isku dar.
- U ogolow cawska jaalaha ah inuu sii wado inuu ku karsado kuleyl dhexdhexaad ah 3 ilaa 5 daqiiqo dheeraad ah, ama ilaa khudradda oo dhan ay jilayaan.
- Dhadhami, oo hagaajinta xawaashka dhadhanka. Waxaa laga yaabaa inaad rabto inaad ku darto cusbo dheeri ah, ama cadaadis cusub oo casiir liin ah ama ku dabool oo leh dhamaan cilantro cusub oo la jarjaray.
- U adeegso curiyaha jilicsan ee la diyaariyey bariiska haddii la doonayo.
Haddii aad jeceshahay sahaminta cunnooyinka caalamka, hubso inaad hubiso aruurinta cuntooyinka khudradda laga soo qaado adduunka .
Eeg sidoo kale: Cunnada khudradeed ee caafimaadka leh
Macluumaadka nafaqada:
Kaaliyeyaasha: 226; Kalooriyooyinka laga helo Fataha: 136
% Qiimaha Maalinlaha:
Fataha Wadarta: 15.2g; 23%
Dufanka Caanaha leh: 12.9g; 64%
Xaydhka gudbinta: 0.0g
Kolestarool: 0mg; 0%
Sodium: 721mg; 30%
Wadarta Carbohydrateska: 20.8g; 7%
Fiber Fiber: 5.1g; 21%
Protein: 5.5g
Vitamin A 105%, Vitamin C 93%, Kalsiyum 6%, Iron 14%
| Tilmaamaha Nafaqada (adeeg kasta) | |
|---|---|
| Calories | 382 |
| Total Fat | 16 g |
| Fatuurad la ruxay | 13 g |
| Fat | 1 g |
| Kolestarool | 0 mg |
| Sodium | 645 mg |
| Carbohydrateska | 56 g |
| Fiber diirran | 11 g |
| Protein | 12 g |