Berry Cunnadu waxay ku daraan miro iyo dhar caafimaad leh oo dhan si ay u buuxiyaan qashinka khudradda cagaaran. Marnaba ma la kariyey miro dhir ah ka hor? Cunto khudradeedkaas iyo dhirta yaryar ee cagaarka ah ayaa ah meel wanaagsan oo lagu bilaabi karo, sida kilyuhu waa mid la yaqaan oo sahlan in la kariyo cuntada.
Vegan qamadi macaan oo cajiinka ah oo cajiinka leh iyo sawir qaade ah oo ka tirsan Golaha Cunnada Buunshaha.
Eeg sidoo kale: Cunnado badan oo farmaajo ah oo khudradeed ah
Waxa aad u Baahantahay
- 1 koob oo berry ah
- 3 koob oo biyo ah
- 1 basal waaweyn, la jarjarey
- 1/2 basbaaska cagaaran, jarjar
- 1/2 basbaal jilicsan, googooyi
- 4 malab boodh ah, ama dhadhami
- 1/4 tsp suugo qasacadaysan
- 1/8 tsp basbaaska madow
- 1 8-wiqiyadood oo suugo yaanyo ah
- 1 28-wiqiyadood oo yaanyo ah, la jarjaray
- 2 koob oo ah maraq khudradeed
- 1 15-wiqiyadood ayaa kaneecada kelyaha ka qaadi kara
- 1 15-wiqiyadood oo digir cad ah
- cusbo, dhadhan
Sida loo sameeyo
Kala doofaarka buunshaha ku samee 3 koob oo biyo ah illaa 1 saac illaa hindisada; ku dar biyo badan haddii loo baahdo, daadi. Biyo raaci buunshaha biyo qabow oo si fiican u daadi.
Microwave kuleyl dhexdhexaad ah, kariyo basasha, basbaaska cagaaran iyo jaalaha ah mudo ah 1 daqiiqo, ama ilaa jilicsanaanta aad rabto.
Dheriga 4-ta afaraad, isku darka maaddooyinka haray ee leh khudaarta microwaved. On stovetop, isku kari ah oo isku kari ilaa 1 saac ama aan ilaa inta la doonayo in la gaaro, kareyso mar mar.
Cunto khudradeedkan caleenta ah oo khudradda caleenta ah ayaa dhigaya 8 boos.
Macluumaadka nafaqada: Adeeg kasta wuxuu bixiyaa qiyaastii: 220 calories, 13 g protein, 45 g carbohydrates, 11 g fiber, 1 g dufan (0 g cufan), 0 mg kolesterool, 19 mgg folate, 4 mg birta, 845 mg sodium.
Iyada oo ka badan 200 kaloori halkii adeega, buuggan khudradda miraha ah ee khudradda miraha ah ayaa sidoo kale ah kaloori hooseeya, subag yar oo dufan ah iyo borotiinka dhirta sare leh .
Eeg sidoo kale: Cunto badan oo caafimaad leh