Kamar acorn squash da cushe squash yi jita-jita? Yi mai cin ganyayyaki mai kyau da kuma tsaka-tsakin kaya da aka yi amfani da kaya na hatsi da kaya. Don samfurin vegan, amfani da man zaitun ko marganine vegan maimakon man shanu.
An rarraba wannan girke-girke a matsayin mai ladabi na Majalisar Dinkin Duniya na Barley Foods.
Abin da Kayi Bukatar
- 1 kofin lu'u-lu'u sha'ir
- 1/2 kofin yankakken albasa
- 1/2 kofin yankakken seleri
- 1 kofin karas
- 1/4 kofin man shanu, man zaitun ko vegan margarine, raba
- 3 kofuna waɗanda kayan lambu broth
- 1/2 tsp thyme
- 2 matsakaici matsanancin ƙwaya, halved kuma tare da tsaba cire
- gishiri, dandana
Yadda za a yi shi
- A cikin babban sauye a kan matsakaici zafi, saute sha'ir, albasa, seleri, da kuma karas a cikin 2 tablespoons man shanu har sai da sha'ir lightly browned. Add kayan lambu broth da thyme. Ku zo zuwa tafasa. Rage zafi, rufe da kuma simmer minti 45 ko har sai sha'ir ya m kuma ruwa yana tunawa.
- A halin yanzu, sanya squash halves a cikin greased yin burodi tasa, yanke-gefe ƙasa. Gasa a 400 digiri na minti 30 ko har sai squash ne m. Cire squash daga tanda kuma juya, yanke-gefen sama. Yayyafa ɗauka da sauƙi da gishiri.
- Cikakken daidai daidai na dafa sha'ir cakuda cikin cibiyoyin squash. Drizzle tare da 2 tablespoons melted man shanu, man zaitun ko vegan margarine.
- Koma cika squash zuwa cikin tanda. Gasa a 350 digiri na minti 20 ya fi tsayi. Yana samar da kyauta 4 na karimci ko shigar da abinci.
Ta hidima: calories 408, sunadarai 12g, mai 13g mai, 67 g, carbohydrates 32mg, fiber 9g, sodium 731mg.
| Gudanar da Sha'idodin Abinci (ta hanyar bauta) | |
|---|---|
| Calories | 437 |
| Total Fat | 15 g |
| Fat Fat | 3 g |
| Fat maras nauyi | 5 g |
| Cholesterol | 0 MG |
| Sodium | 1,478 MG |
| Carbohydrates | 67 g |
| Fiber na abinci | 14 g |
| Protein | 13 g |