Cakuda da ke bishiyoyi tare da Sauya girke-girke

Duk da arzikinta, nau'in kayan lambu, wannan girke-girke na vegan curried carrot da turnip miya ne kiwo-free. Ana samun gashinta ta hanyar wanke kayan lambu da aka dafa. Wannan miyan yana sa mai amfani mai mahimmanci ko mai kyau idan aka rushe shi da wani salatin gurasa da gurasa mai zafi.

Curry foda , ginger , coriander da mustard tsaba ba da wannan tarin m tare da dandano mai kyau. Idan akwai mai cin ganyayyaki a cikin taron da suke cin abincin daji, kafin yin hidima, kokarin gwada wani kirim mai tsami ko yogurt mai yayyafi a kan kowane tasa na miya a madauri mai mahimmanci ko wata alama don kara bambancin launi.

Abin da Kayi Bukatar

• 3 gilashin man zaitun
• 1 manyan albasa albasa
• 1 teaspoon ƙasa coriander tsaba
• 1/2 teaspoon black mustard tsaba
• 1 teaspoon curry foda
• 1 tablespoon grated sabo ne ginger
• 2 manyan peeled da yankakken yankakken yankakken
• 2 matsakaici peeled da yankakken yankakken
• turnips
• 1 1/2 teaspoons gishiri
• 1/4 teaspoon barkono
• 5 kofuna waɗanda ruwa
• 2 teaspoons freshly squeezed lemun tsami ruwan 'ya'yan itace
• 3 tablespoons kirim mai tsami ko bayyana yogurt ga wadanda ba vegans (na zaɓi)

Yadda za a yi shi

1. A babban tukunyar miya a matsakaici, zafi 3 gurasar man zaitun. Ƙara albasa yankakken yankakke da gumi har sai translucent, sau da yawa a wasu lokuta, na kimanin minti 4.
2. Ƙara 1 teaspoon ƙasa coriander tsaba, 1/2 teaspoon black mustard tsaba da kuma 1 teaspoon curry foda zuwa tukunya. Yi amfani da cokon katako don motsawa don minti daya. Add 1 tablespoon grated sabo ne ginger da kuma motsa jiki 1 minti.
3. Ƙara 2 manyan peeled da yankakken yankakken yankakken da kuma tsaka-tsalle iri guda biyu, sannan kuma yayyafa da 1 1/2 teaspoons gishiri na teku da 1/4 teaspoon barkono ko dandana. Add 5 kofuna waɗanda ruwa, saro da kyau da kuma kawo zuwa tafasa.

1. Rage zafi zuwa matsakaici-low kuma simmer gano har sai karas da turnips suna m, kimanin minti 25. Ku ɗanɗani miya kuma ku daidaita gishiri da barkono idan ya cancanta.
2. Cool sauƙi dan kadan. Cire 1 kopin broth kawai kuma canja wurin zuwa tasa mai zafi. Ajiye.
3. Yin aiki a batches, ladle sauran ruwa da dukan kayan lambu a cikin wani blender da gauraya har sai da santsi. Amfani da mai mahimmin tukunya, tabbatar da cewa ka riƙe murfin man shanu da ƙarfi lokacin da kake haɗuwa don haka ba ya tashi kuma abinda ke ciki yana yadawa a ko'ina.
4. Koma da miya blended da tukunya. Ƙara tsoma 1 kofin broth a cikin 1/4-kofin increments idan saleded miyan ya yi yawa lokacin farin ciki. Dama cikin 2 teaspoons sabo ne lemun tsami ruwan 'ya'yan itace. Yi gyara gishiri da barkono idan ya cancanta.
5. Raba madara a cikin raguna 4 da kuma kwashe a kan ɗan kirim mai tsami mai mahimmanci ko kuma yogurt mai amfani idan amfani. Ku bauta wa nan da nan.

Gudanar da Sha'idodin Abinci (ta hanyar bauta)
Calories	154
Total Fat	12 g
Fat Fat	2 g
Fat maras nauyi	8 g
Cholesterol	5 MG
Sodium	932 MG
Carbohydrates	11 g
Fiber na abinci	3 g
Protein	2 g

(Ana bayanin ladaran abincin jiki a kan girke-girke ta amfani da wani tsari na kayan aiki kuma ya kamata a yi la'akari da kimantawa. Sakamakon mutum ɗaya zai iya bambanta.)