Cincin ganyayyaki Crockpot Taco miyan (Tare da Vegan Option)

Wannan Mexican-wahayi zuwa ga mai cin ganyayyaki kaco soup girke-girke da koda wake, naman alade, da kuma baki baki ne mai sauƙi, mai dadi mai gamsarwa, kuma mai sauri shirya (ku kawai jefa duk abin da a cikin crockpot).

Yana da irin kayan girke-girke da zazzagewa da fiber, furotin da ƙananan carbohydrates wadanda basu da kyauta kuma cikakke ga rayuwarsu.

Bugu da ƙari, yana da babban abincin ganyayyaki da zaɓin vegan ga iyalai a kan kasafin kuɗi. Kula da shi ta hanyar ƙetare cakulan da cakuda mai kirim mai tsami, ko yin amfani da shayar da ƙwayoyin abinci ba tare da layi ba.

Wannan shine babban abincin ko abincin abinci na musamman musamman idan ba ka da tabbas game da cin abincin ka baƙi da kuma ƙuntataccen abincin da ake amfani da ita - yana da kyau a ba da kyauta ga kowa da kowa. Gwada daya daga cikin tofu, abincin kifi, da kuma bambancin nama a kasa.

Abin da Kayi Bukatar

• 1 (14-oza) zai iya masara (drained)
• 1 (14-ounce) zai iya kudan zuma wake (ko wake na wake, drained)
• 1 (14-ounce) na iya tsoma wake (drained)
• 1 (14-ounce) na iya baƙar fata (drained)
• Zaɓin: 1 (7-ounce) na iya kore chiles (za ka iya so ka watsar da wannan idan kana dafa ga yara)
• 1 (14-oza) na iya tumatir tumatir (Yankin Mexican shine mafi kyau idan za ka iya samun shi, wanda ba a taɓa shi ba)
• 1 (1-ounce) kunshin taco kayan yaji
• 1/4 teaspoon cumin
• 3/4 teaspoon albasa foda
• 1/2 teaspoon gishiri
• 1/2 teaspoon tafarnuwa foda
• Garnish: tortilla kwakwalwan kwamfuta ko kwakwalwan chips (dandana)
• Garnish: grated cuku (dandana)
• Garnish: yankakken kore albasa (dandana)
• Garnish: sabon yankakken cilantro (dandana)
• Zabin: kirim mai tsami (dandana)

Yadda za a yi shi

1. Sanya masarar da aka zubar, koda kudancin, wake, wake, wake-wake, kuma ba tare da dadewa ba tumatir a cikin kullun ka ba shi da sauri.
2. Gaba, ƙara hulɗar taco, kayan cumin, albasa foda, gishiri, da tafarnuwa foda kuma da sauri sake motsawa.
3. Cook kan wuri maras kyau don 8 zuwa 10 hours. A madadin, idan kuna cikin gaggawa, zaka iya saita wannan a sama tsawon 3 hours.
4. Ku ɗanɗani ku daidaita saitunan kafin ku bauta. Idan miyan ya yi tsayi sosai don jin daɗin ku, ƙara kayan yaji kayan lambu don fitar da shi. Idan yana da bakin ciki, dafa shi dan lokaci kadan tare da murfin.

1. Don yin hidima, shirya kayan daɗaɗɗa na gurasar da za a yi amfani da su-gilashi, da cakulan cakuda, albasa mai laushi, yankakken cilantro, kirim mai tsami-kuma bari iyalinka ko baƙi su fi miyan su ga ƙaunarsu.

Tofu Bambancin

Domin ko da karin gina jiki, ƙara adadin tofu, seitan , ko kayan kayan lambu na kayan rubutu (TVP) . Idan ana amfani da tofu ko mai wucewa, bi wadannan umarni. Idan kana amfani da TVP, duba bayanan bayan bayanan. Za'a ƙãra yawan amfanin ƙasa daga sauƙi 6 zuwa takwas a cikin dukan lokuta uku.

1. Drain 12 oci na m ko karin-m tofu kuma yanke shi a cikin 8 yanka.
2. Sanya jigun tofu a kan kwanciya mai nauyi na tawul na takarda. Tashi tare da wani takarda mai laushi na tawul ɗin takarda da kuma sanya nauyi (simintin gyare-gyare) a saman don dan fitar da ruwa mai yawa. Idan ba ku da suturar baƙin ƙarfe, yi nauyi ta wurin sanya kayan lambu masu nauyi a cikin kwano a kan tofu. Bari tofu ta latsa don minti 10.
3. Gurasa ta yalwa da kayan shafa na tofu a kowane bangare tare da man zaitun ko man fetur mai tsaka-tsami kamar canola, grapeseed, ko man sunflower.Idan ana so, yayyafa da wasu kayan kunshin taco da aka kunshi.
4. Cikin matsakaiciyar zafi, dafa da tofu a cikin rassan maras nauyi mai tsanani har sai ta fara launin ruwan kasa akan kasa, kimanin minti 5. Gyara da yanka kuma dafa don karin minti 2.
5. Cire daga kwanon rufi kuma bari sanyi. Yanke cikin tube ko chunks kuma ƙara zuwa miyan a karshen dafa abinci don sake sake shi. Kada ka bari ta tafasa saboda yana iya sa tofu ba tare da dadi ba.

Lura: Idan amfani da TVP, dole ne a sake gina shi cikin ruwan zafi don minti 10 kafin amfani.

Ƙara ta zuwa ga crockpot a cikin minti 30 da suka fara dafa abinci.

Bayyanar Bayayyaki

Idan kai mai cin ganyayyaki ne wanda ke cin kifaye da kifi, zaka iya yin amfani da wannan hanyar dabara ta hanyar ƙara har zuwa 12 oganci (nauyin da aka fara dafa shi) na abincin teku kamar shrimp, crab, cod, aiki-aiki, ko kuma wani ƙaddara kifi. Ka tuna, idan ka haxa da abincin da ake dafa shi tare da miyan da aka dafa shi kawai don dumi shi ta hanyar in ba haka ba, zai zama rubbery, bushe, da kuma tauri.

Dama Naman Ciki

Ga masu carnivores a cikin rukuninku, za ku iya fitar da ɗakunan daji da aka yi dafaccen ɗakin daji da aka yi da shi tare da sauran garnuka don baƙi su kara wa ɗakansu a hankalinsu. Yakin zafi zai sake dawo da nama.

Gudanar da Sha'idodin Abinci (ta hanyar bauta)
Calories	1126
Total Fat	14 g
Fat Fat	2 g
Fat maras nauyi	3 g
Cholesterol	0 MG
Sodium	200 MG
Carbohydrates	203 g
Fiber na abinci	41 g
Protein	53 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.)