Lentil da Black wake wake

Abincin kwantar da hankali ba buƙatar zama mai haɗari mai yawa ba ko high calori. Miya babban misali ne. Zaka iya yin dadi, mai gina jiki, da gamsu mai dadi irin su Lentil da Black Bean soup, wadda ke cike da ƙananan mai, mai kyau mai kyau. Idan ka za i don amfani da kayan lambu , wannan yana sa mai cin ganyayyaki mai cin ganyayyaki.

Abin da Kayi Bukatar

• 2 teaspoon man canola
• 1 1/2 kofin finely yankakken albasa
• 1 mai girma stalk stalk, diced
• 2 cloves tafarnuwa, minced
• 1 tablespoon ƙasa cumin
• 1 tablespoon chiya foda
• 1 kofin koren lewatsun, rinsed kuma tsince ta
• 2 (15-ounce) gwangwani rage-wake-wake-wake da wake-wake da wake-wake, tsabtace da kuma rinsed
• 1 (14.5-ounce) na iya tumatir tumatir
• 4 kofuna waɗanda ba shi da kaya, kayan lambu maras nauyi ko kaza mai kaza

Yadda za a yi shi

1. A babban tukunya, mai zafi a kan matsanancin zafi. Salatin albasa, seleri, da tafarnuwa har sai sunyi taushi, kimanin minti 4-5. Yayyafa cumin da foda dafa, dafa don 1 minti har sai m.
2. Ƙara lentils, wake wake, tumatir, da broth. Ku kawo a tafasa, sa'annan ku rufe kuma ku simmer tsawon minti 25, ko har sai da kayan lebur su ne m.

Ta Hanyar : Calories 127, Calories daga Fat 14, Total Fat 1.6g (zauna 0.1g), Cholesterol 0mg, Sodium 503mg, Carbohydrate 22.2g, Fiber 7.1g, Protein 6g

Gudanar da Sha'idodin Abinci (ta hanyar bauta)
Calories	520
Total Fat	4 g
Fat Fat	1 g
Fat maras nauyi	1 g
Cholesterol	0 MG
Sodium	421 MG
Carbohydrates	93 g
Fiber na abinci	25 g
Protein	33 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.)