Cin abinci mai cin ganyayyaki: Quinoa da Black Bean Burgers

Masu cin ganyayyaki da wadanda ba masu cin ganyayyaki daidai za su ji dadin wannan zuciya da mai kyau da ke da burgers da aka gina tare da mai gina jiki mai gina jiki da kuma kayan kwari . Kowane wake da aka dafa zai yi aiki a wannan girke-girke, amma baƙar fata suna da wani dandano "nama" wanda ke aiki sosai a nan.

Wannan babban girke-girke ne don yin amfani da kiban dafaffen nama, amma idan baza ku faru da wani a hannun ba, zaka iya amfani da wake baƙar fata a maimakon.

Abin da Kayi Bukatar

• 1/3 kofin raw quinoa
• 1 kofin broth kayan lambu
• 1 1/2 kofuna waɗanda aka dafa kiban baki (ko 1 na baƙi fata (duba ƙasa))
• Salt da barkono
• 1/2 kofin breadcrumbs
• 1/4 kofin ja kararrawa barkono (finely diced)
• 1/4 kofin kore albasa (finely diced)
• 1 kwai
• 1 teaspoon cumin
• 1 teaspoon smoked paprika (ko na yau da kullum paprika)
• 1/4 teaspoon gishiri (ko dandana)
• 1/4 teaspoon black barkono (ko dandana)
• 2 gurasar man zaitun
• Yankakke Gwangwani Black Dan:
• 1 zuwa 2 man zaitun man zaitun
• 1/2 kofin yankakken albasa
• 1 teaspoon minced tafarnuwa
• 1 teaspoon cumin
• 1/2 teaspoon barkono foda
• 1 teaspoon smoked paprika (na zaɓi)
• Salt dandana
• Pepper dandana

Yadda za a yi shi

Yi Veggie Burgers

1. A cikin karamin saucepan, kawo quinoa da kayan lambu broth zuwa simmer.
2. Rufe kuma dafa a kan zafi kadan don minti 12 zuwa 15.
3. Kashe zafi kuma bari quinoa zama, an rufe shi, tsawon minti 5.
4. Cire murfin kuma ku da quinoa tare da cokali mai yatsa.
5. Ƙara baki cikin wake zuwa babban kwano. Yayyafa da wake tare da gishiri da barkono kuma kiya da wake a hankali tare da dankalin turawa.
6. Add kayan da ake dafa shi, quinus, gishiri, barkono, albasa, cumin da paprika zuwa tasa tare da wake.

1. Yi kome tare tare da cokali mai yatsa. Ƙara ƙarin gurasar idan cakuda ya yi yawa don yadawa a cikin patties. Season da cakuda da gishiri da barkono dandana.
2. Shafe cakuda a cikin 4 ko 5 patties, kowane game da 1 inch lokacin farin ciki. Gasa man zaitun a cikin wani nauyi skillet a kan matsakaici zafi.
3. Ku dafa kayan da ke cikin skillet har sai da sun yi launin ruwan kasa a gefe ɗaya, kimanin 3 zuwa 5 da minti.
4. Yi gyaran gyare-gyare a hankali a kan sauran gefe har sai da kyau. Ci gaba da juyawa da kuma dafa abinci har sai an dafa su ta hanyar kullun a waje, kimanin 8 zuwa 12 minutes total.
5. Ku bauta wa quinoa da baƙar fata na burin buns, tare da hade-gizen abubuwa irin su ketchup, mustard, pickles, salsa criolla ko guacamole .

Season Gwangwani Black Beans

1. Sanya man zaitun a skillet a kan matsakaici-zafi kadan.
2. Ƙara albasa, tafarnuwa, cumin, foda da kuma paprika kyafaffen, idan an so.
3. Cook, motsawa sau da yawa, har albasa ya zama taushi da m.
4. Ƙara gwangwani gwangwani zuwa skillet, ciki har da ruwa.
5. Cook a kan matsanancin zafi, sau da yawa sau da yawa, har sai yawancin ruwa ya kwashe.
6. Ku ɗanɗana da kuma kakar tare da gishiri da barkono kamar yadda ake bukata.

Gudanar da Sha'idodin Abinci (ta hanyar bauta)
Calories	477
Total Fat	16 g
Fat Fat	3 g
Fat maras nauyi	10 g
Cholesterol	52 MG
Sodium	543 MG
Carbohydrates	64 g
Fiber na abinci	17 g
Protein	22 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.)