Wannan mai cin ganyayyaki (da vegan ! An yi shi da albasa, tafarnuwa, barkono barkono da cumin don dandano, yalwa da wake, kuma, an cika shi da kayan lambu mai kyau: barkono barkono, karas, masara, tumatir, da zucchini. Gudun saukarwa a kan wasu daga cikin wadanda suke? Kana jin kyauta ka bar ɗaya ko biyu daga cikin kayan lambu da kuma ƙara wasu kaɗan daga wani nau'i don samar da shi - za ka ci gaba da cike da kyawawan kayan lambu na kayan lambu na kayan lambu.
Babban abu game da yin amfani da mai jinkirin mai girki don yin chili (ko kuma game da wani abu) yana da sauki. Kawai danke kayan da kake da shi, jefa su cikin, kuma kuna da kyau ku tafi! Sai kawai sanya dukkan sinadarai a cikin tukunyar ku na kwanciyar hankali ko jinkirin mai dafa, kuma ku dawo gida don cin abinci mai cin abinci mai kyau da cikakke tare da yawancin kayan cin abinci na yau da kullum (kuma ba mai yawa da mai adadin kuzari ba, kamar wannan siliki yana da ragu a duka)!
Me ya sa ba za ku yi ɗakin tsari guda biyu ba, kuma ku samu m tare da kullunku! Shin bukatan bukatun mako-mako? Kuna so su daskare gizon da aka raba su a cikin ɗakunan da aka raba don su kawo ku a cikin ofishin don jin daɗin gida-dafa (kuma baza!) Abincin rana a ranar mako.
Wannan girke-girke na kayan lambu shine mai cin ganyayyaki, vegan, da kuma dukkan kayan da ke cikin jiki basu da kyauta (duk da cewa kuna so ku duba alamomi a kan kayan kayan yaji don tabbatarwa).
Kamar yin naman ganyayyaki mai gina gida? Bincika wadannan sauki kayan lambu mai gina jiki kayan lambu don gwadawa .
Abin da Kayi Bukatar
- 1 albasa, diced
- 2 cloves tafarnuwa, minced
- 1 ja ko barkono mai karar fata, yankakken
- 2 karas, grated ko sliced na bakin ciki
- 1 1/2 kofin masara
- 1 zucchini, diced
- 2 gwangwani koda wake
- 2 15-ounce gwangwani tsirrai tumatir
- 1/2 kofin ruwa
- 1 1/2 tbsp. Chili foda
- 1 tsp. cumin
- 1/2 tsp ja barkono flakes
- Dash cayenne barkono
- Dash tabasco sauce (na zaɓi)
- Gishiri da barkono don dandana (zaɓi)
Yadda za a yi shi
- Hada dukkan abubuwan sinadaran a cikin tukunyar katako ko jinkirta mai dafa kafa kuma ya ba su hanzari.
- Rufe kuma dafa a kan kwanyar ku na kwanciya don kimanin 6 zuwa 8 hours.
- Ku ɗanɗani, sannan ku daidaita kayan yaji don ku dandana. Kuna so ku ƙara bit of gishiri da barkono, dangane da fifiko na sirri da dandano. Ina bayar da shawarar sosai ta yin amfani da gishiri a teku ko gishiri mai kosher da barkono barkono baƙar fata don kyakkyawan dandano.
- Wannan crock tukunya kayan lambu kayan lambu girke-girke sa game 5-6 servings a matsayin babban tasa.
- Kuna iya ba da kyauta tare da bit cuku ko wanda kuka fi so ba maye gurbin cakulan kiwo ba . Yawancin dabbobi da yawa suna son cin abinci mai cin ganyayyaki tare da yisti mai gina jiki .
Shin ya ragu? Duba kuma: Abin da za a yi tare da ragowar chili
Bayanan abinci na gina jiki, ta hanyar hidimar, bisa tushen 5:
Calories: 264, Calories daga Fat: 21
% Kullum Amfani:
Total Fat: 2.3g, 4%; Trans Fat : 0.0g
Cholesterol: 0mg, 0%
Sodium: 356mg, 15%
Total Carbohydrates: 51.8g, 17%
Fiber na cin abinci: 13.7g, 55%
Sugars: 12.0g
Protein: 14.2g
Vitamin da ma'adanai:
Vitamin A 143%, Vitamin C 114%, Calcium 12%, Iron 26%
| Gudanar da Sha'idodin Abinci (ta hanyar bauta) | |
|---|---|
| Calories | 304 |
| Total Fat | 2 g |
| Fat Fat | 0 g |
| Fat maras nauyi | 0 g |
| Cholesterol | 0 MG |
| Sodium | 191 MG |
| Carbohydrates | 61 g |
| Fiber na abinci | 15 g |
| Protein | 15 g |