Vegan Gashiriya Tafarnuwa da Lemon miya

Cikakken tafarnuwa mai yalwa ana yin amfani da shi tare da cheeses, amma wannan kayan cin nama yana tsalle cuku kuma yana bada karin dandano a maimakon haka. A girke-girke hada biyu daga cikin sinadaran da na fi so: tafarnuwa da lemun tsami. Yana buƙatar lokaci mai yawa don yin, saboda tafarnuwa mai yayyafi, amma yana da kyau ga ƙoƙarinka. Lemon soups suna da haske da hasken da wasu kazaran da suke da kyau. Wannan girke-girke na naman ganyayyaki ya haɗa da daɗin tafarnuwa tare da lemun tsami don kammalawa.

Abubuwan da ake amfani da Ingredient da Tips Tips

Ganin karin adadin lemun tsami, wannan miyan yana da kyau ga abinci mai zafi kamar yadda yake a cikin hunturu. Don inganta abinci mai gina jiki ƙara shirye-shirye, quinoa ko chickpeas zuwa girke-girke.

Abin da Kayi Bukatar

• 1 babban kai
• tafarnuwa
• 2 tablespoons man zaitun (da ƙarin don drizzle kan tafarnuwa cloves)
• 2 kofuna waɗanda yellow albasa (yankakken)
• 1 tablespoon faski (leaf leaf, finely yankakken)
• 1/2 tablespoon
• thyme (sabo, yankakken finely)
• 15 tafarnuwa cloves (peeled)
• 4 kofuna waɗanda kayan lambu kayan lambu (low sodium, raba)
• 2 teaspoons lemun tsami ruwan 'ya'yan itace (sabo ne)
• 1/2 kofin soya madara (zai fi dacewa a refrigerated iri-iri)
• 3/4 teaspoon gishiri (da karin dandana)
• black barkono dandana
• Garnish: sabon yankakken parlsey
• Garnish: lemon zest

Yadda za a yi shi

1. Yi la'akari da tanda zuwa 350F. Jawo kan tafarnuwa tare da man zaitun, kunsa a tsare da kuma sanya a cikin tanda na 1 hour, ko har sai da haske da zinariya da kuma taushi da m. Bari tafarnuwa suyi sanyi har sai an iya sarrafa shi. Yin amfani da yatsunsu, a sanya shi a cikin sutura don yada su daga konkinsu a cikin kwano, kuma a ajiye su. Yarda da konkoma karãtunsa.
2. A cikin matsakaici mai girma-kasa da yawa na kasuwa ko saucepan, zafi da man zaitun a kan matsakaici-high zafi. Ƙara albasa, faski, da thyme da kuma dafa har sai albasarta kawai suna da taushi, kimanin minti 3. Ƙara tafarnuwa mai yalwa da kuma dafa, da kuma dafa abinci, sau da yawa, har sai da albasarta sun wuce, kusan minti 3-4. Ƙara kayan lambu da ruwan 'ya'yan lemun tsami, juya saukar da zafi kuma bari miya ya simmer, ya rufe, don minti 35-40, ko har sai tafarnuwa mai taushi.

1. Yin aiki kofuna 1-2 a lokaci ɗaya, aiwatar da miyan a cikin wani mai yalwa, canja wurin miya zuwa wani kwano ko saucepan. (Lura: Yi hankali kada ku damu da shayarwa, kada ku cika bugun jini da ruwa mai zafi fiye da rabin hamsin kuma ku tabbatar da murfin yana da tabbaci kafin aiki.) Canja da miya mai tsabta ga saucepan, ƙara soya maras yisti madara da gishiri, kuma dawo da cakuda don sauƙaƙe. (Kada ku kawo tafasa.)
2. Ƙara ƙarin gishiri da barkono don dandana, ado da sabo da faski da lemun tsami, kuma ku bauta.

Gudanar da Sha'idodin Abinci (ta hanyar bauta)
Calories	242
Total Fat	8 g
Fat Fat	1 g
Fat maras nauyi	5 g
Cholesterol	0 MG
Sodium	939 MG
Carbohydrates	36 g
Fiber na abinci	4 g
Protein	11 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.)