Wannan girke-girke na cin ganyayyaki da vegan minestrone miya yana cike da kayan lambu mai kyau da kayan lambu maras nauyi, ciki har da tumatir, karas, seleri, wake wake da zucchini. Yana da m dukan gonar a cikin miya! Ana yin kome a hankali don ƙananan dandano tare da wasu tushe da tafarnuwa.
Abincin ganyayyaki na naman sa yana yin haske da abinci mai kyau ko abincin abincin dare, kawai ƙara salatin gefen kuma watakila wani yankakken gurasa na tafarnuwa kuma ka sami kankaccen abinci. Saboda ba ya ƙunshi man fetur ba, wannan abincin mai cin ganyayyaki ne mai sauƙin ganyayyaki yana ragu sosai. Kuna iya barin macaroni (da kuma amfani da kayan lambu mai yalwaci) don yin shi ba tare da amfani da gluten ba, amma to hakika kana yin tukunyar kayan lambu , maimakon minestrone. Babu abin da ba daidai ba tare da wannan, ko da yake ba shakka! Har ila yau, duba: Karin kayan girke kayan lambu don gwadawa, daga sauki zuwa mai sukar lamiri
Tare da ƙasa da 100 adadin kuzari ta kowace hidima kuma kawai fiye da 1 gram na mai lalacewa ta jiki, wannan mai cin ganyayyaki (da kuma vegan!) Minestrone yana da karamin karamar karamar karan da ba ta da kyauta. Kuna iya son gwada wannan ƙwayar kayan abinci mai cin ganyayyaki mai cin ganyayyaki .
Idan kana so karancin calorie da ƙananan kayan abinci, za ka iya so ka duba waɗannan nau'in kayan lambu na yau da kitsen maras mai .
Abin da Kayi Bukatar
- 4 kofuna waɗanda
- kayan lambu
- 4 kofuna waɗanda aka kwashe tumatir
- 1 tbsp. yankakken Basil ne
- 1/2 tsp. oregano
- 2 karas, yankakken
- 2 stalks seleri, yankakken
- 1/2 albasa, yankakken
- 3 zucchini, yankakken
- 1 kofin kore wake, yankakken
- 3 cloves tafarnuwa, minced
- 1 bay ganye
- Salt da barkono dandana
- 1 1/2 kofuna waɗanda macaroni taliya (ko amfani da wani ɗan ƙaramin alade siffar kamar kananan bawo)
Yadda za a yi shi
- Da farko, sanya kayan lambu a cikin babban tukunya, sa'annan a kara a cikin tumatir, tumatir, oregano, karas, seleri, albasa, zucchini, kore wake, tafarnuwa da ganyayyaki.
- Yi sauƙi kawo miyan zuwa ƙananan simmer kuma yale ka dafa a kan zafi mai zafi kadan akalla minti 45 da har zuwa sa'a ɗaya, ko har sai kayan lambu suna da taushi, suna motsawa lokaci-lokaci.
- Add da gishiri da barkono da macaroni taliya da kuma kawo zafi sama a bit zuwa matsakaici low. Yi izinin simmer don karin minti 10 zuwa 20, ko kuma har sai an gama abincin.
- Cire leaf leaf kafin yin hidima.
Ji dadin saurin kayan lambu mai sauƙin kayan lambu na kayan lambu.
Bayanai na abinci mai gina jiki da hidima (bisa la'akari 6):
Ɗaya daga cikin bayarwa yana bada kusan:
Calories 84, Calories daga Fat: 13
Total Fat: 1.4g, 2% RDA
Trans Fat: 0.0g ( Dubi kuma: Mene ne fassarar fure? Shin suna cikin abinci ne na vegan? )
Cholesterol: 0mg, 0%
Sodium: 545 MG, 23%
Potassium: 820 MG, 23%
Total Carbohydrates: 13.5g, 5%
Fiber na cin abinci: 4g, 16%
Sugars: 7g
Protein: 6.2g
Vitamin da ma'adanai:
Vitamin A 96% RDA • Vitamin C 65% • Calcium 6% • Iron 8%
Neman karin kayan cin ganyayyaki da na kayan lambu? Kuna so ku nemo wasu daga cikin 'Yan Kayan Kayan Gwari na Kayan Gwari , ko kuma, idan kuna son wani abu mai koshin lafiya, gwada daya daga cikin wadannan nau'in kayan cin abinci maras nama guda tara . Kana son wani abu mai ban mamaki? Yaya Game da Ganyen Naman Gwari na Asparagus Miya ko jin dadi Ganyayyaki . Ji dadin!
| Gudanar da Sha'idodin Abinci (ta hanyar bauta) | |
|---|---|
| Calories | 269 |
| Total Fat | 2 g |
| Fat Fat | 0 g |
| Fat maras nauyi | 0 g |
| Cholesterol | 0 MG |
| Sodium | 544 MG |
| Carbohydrates | 53 g |
| Fiber na abinci | 9 g |
| Protein | 13 g |