Abincin ganyayyaki mai leken sha'ir ya hada dukkanin hatsi, da albarkatun furotin mai gina jiki da yalwa da kayan lambu masu kyau, don haka ba zai iya zama mafi alheri a gare ku ba. Wannan ganyayyaki mai ganyayyaki yana da ƙananan man fetur, saboda ba ta amfani da man fetur ba, man shanu ko margarine, kuma, a matsayin girke-girke na vegan , shi ne kyautaccen cholesterol.
Wannan girke-girke yana ɗaukan sa'a guda kawai don dafa shi da zarar ka yankakken ka kuma sauteed kayan lambu. Zaka iya shirya shi don abincin rana ko ma sanya shi mayar da hankali ga wani abincin dare.
Wannan shi ne miyan da zai dashi sosai, kuma zaka iya sake karanta shi a cikin microwave ko a hankali a cikin wani saucepan a kan stovetop. Gyaran daɗaɗɗa don jin daɗi a kan kwanakin 'yan kwanaki, ko kuma, daskare kowane yanki don ɗaukar aiki ko makaranta don zafi don aikin aiki na rana.
Kamar yin lafiyar lafiya? Dubi wadannan sauye-sauyen kayan girke mai kayan lambu .
Wannan girke-girke shine ladabi na Majalisar Dinkin Duniya na Barley Foods. Kamar dafa tare da sha'ir? Anan akwai karin girke-girke na sha'ir don gwadawa.
Abin da Kayi Bukatar
- 2-3 cloves tafarnuwa, yankakken finely
- 1 kofin yankakken albasa
- 2 matsakaici karas, peeled da yankakken
- 1 stalk seleri, yankakken
- 7 kofuna waɗanda kayan lambu broth, raba
- 1 1/2 kofuna waɗanda sabo ne namomin kaza, sliced
- 1 kofin albasa, rinsed
- 1/2 kofin sha'ir sha'ir
- 1 tbsp. tumatir manna
- 1 1/2 tsp. dried thyme
- 1 tsp. curry foda
- 1 bay ganye
- 1 tbsp. finely yankakken Italiyanci faski
- 2 tbsp. ruwan 'ya'yan lemun tsami
- 1 tbsp. abincin ganyayyaki Worcestershire sauce (karanta lakabin - ba duk alamu ba ne ganyayyaki!)
- 1 tsp. gishiri
- 1/2 tsp. black barkono
Yadda za a yi shi
- Yayyafa kwaya 4-quart tare da ba da sanda dafafa.
- Ƙara albasa da tafarnuwa da sauti na tsawon minti 4, yana motsawa lokaci-lokaci.
- Ƙara karas da seleri; Sauti na tsawon minti 3, yana motsawa lokaci-lokaci.
- Mix a cikin kofuna waɗanda 6 na kayan lambu, da kuma namomin kaza, lentils, sha'ir , tumatir manna, thyme, curry foda da leaf leaf.
- Ku zo zuwa tafasa. Rage zafi kuma simintin minti 60 zuwa 70 ko har sai da lebur da sha'ir suna da tausayi, amma ba mushy ba.
- Haɗa a sauran rassan, ruwan 'ya'yan lemun tsami, Saurin Worterstershire miya, gishiri da barkono.
- Cire leaf leaf kuma ku bauta.
Bayanin Abinci na Farko Ta Yin Yin Magana
186 adadin kuzari
10g gina jiki
31g carbohydrate
10g fiber
4g mai
1092 MG sodium
Kamar dafa abinci tare da lebur? Hakika, zaka iya amfani da su a cikin miya, amma wannan ba duka bane. A nan akwai karin girke-giryen ganyayyaki don gwada:
| Gudanar da Sha'idodin Abinci (ta hanyar bauta) | |
|---|---|
| Calories | 184 |
| Total Fat | 1 g |
| Fat Fat | 0 g |
| Fat maras nauyi | 0 g |
| Cholesterol | 0 MG |
| Sodium | 1,032 MG |
| Carbohydrates | 34 g |
| Fiber na abinci | 6 g |
| Protein | 11 g |