Abincin lafiya mai yalwar hatsi ya hada da kayan lambu da kayan kayan yaji na Mexica don ƙirƙirar kayan lambu da kayan lambu da kayan lambu da yawa, ciki har da seleri da barkono da barkono da kuma kayan ado tare da foda da cumin.
Ku bauta wa wannan gonar alkama mai girma a matsayin babban tasa ko gado na cin abincin abincin dare (kamar yadda za ku iya cin abincin shinkafa mai cin ganyayyaki), kuyi amfani da shi don cika rayuka don cin abinci marar yalwar abinci mai kyau ko kuma ku bauta masa a matsayin tasa tare da wasu enchiladas ko kuma wani na Mexico, ko ma tare da wasu gurasa da tofu da kuma salatin salatin kayan lambu don cin abinci mai cin ganyayyaki.
Bukatar yin wannan bulgur alkama bilan vegan? Babu matsala!. Don yin sabanci , amfani da margarine vegan ko man zaitun maimakon man shanu. Duk sauran sinadaran sune kwayoyi.
Shin buƙatar alkama na alkama ya zama kyauta? Bulgur alkama ba kanta kyauta ba ne, saboda haka dole ne ku yi amfani da quinoa ko wasu albarkatun hatsi maras yalwa irin su gero ko ma kawai shinkafa mai launin shinkafa ko launin ruwan kasa maimakon alkama mai bulgur, kuma ku tabbatar cewa broth ba ku dauke da gurasar da ke dauke da guba, ko kawai amfani da ruwa maimakon broth.
Abin girke-girke da hoto da Hukumar Alkama ta Wheat
Abin da Kayi Bukatar
- 2 man shanu na tablespoons ko vegan margarine (ko ma man zaitun)
- 1 kofin bulgur alkama, bushe
- 1 matsakaici albasa, yankakken
- 1 kofin seleri, thinly sliced
- 1/2 kofin ja kararrawa barkono, diced
- 3/4 teaspoon cumin ƙasa
- 1 teaspoon chili foda
- 2 1/4 kofuna na kayan lambu mai yalwa ko ruwa
- gishiri da barkono don dandana (gishiri ko gishiri da gishiri da barkono barkono)
Yadda za a yi shi
- Na farko, narke man shanu ko vegan margarine a cikin skillet kan matsanancin zafi. Next, ƙara a busassun busar alkama da yankakken albasa. Cook har sai da albasa da taushi da kuma dafa shi kuma alkama bulgur shine zinariya.
- Na gaba, motsawa a cikin sliced seleri, diced ja barkono barkono, cumin da chili foda da kuma dafa na minti 2 a kan matsakaici zafi.
- Dama a cikin kayan lambu ko kuma ruwan da kuma kawo wa tafasa, ƙara zafi idan an buƙata.
- Da zarar ruwa ko kayan lambu yana tafasa, rage zafin rana zuwa matsakaici, kuma ba da damar cakuda don yin simintin kimanin minti 20 ko har sai an shayar da ruwa kuma an dafa alkama bulgur.
- Sake cin abinci maras nama maras cin nama maras nama da gishiri da barkono don dandana.
Bayanin abinci na gina jiki:
Calories ta bautawa: 130 adadin kuzari
Gina Jiki: Daya yana bada adadin: calories 130, furotin g, 20 g carbohydrates, 5 g fiber, 5 g mai (3 g cikakke), 10 mg cholesterol, 16 mcg folate, 1 MG ƙarfe da kuma 373 MG sodium
Tare da adadin calories 130 kawai ta kowace hidima, wannan mai cin ganyayyaki na alkama na bulgur mai cin ganyayyaki ne mai cin ganyayyaki.
| Gudanar da Sha'idodin Abinci (ta hanyar bauta) | |
|---|---|
| Calories | 125 |
| Total Fat | 3 g |
| Fat Fat | 1 g |
| Fat maras nauyi | 1 g |
| Cholesterol | 0 MG |
| Sodium | 381 MG |
| Carbohydrates | 22 g |
| Fiber na abinci | 4 g |
| Protein | 5 g |