Idan kuna neman kayan cin ganyayyaki da kayan cin nama na makiyaya, ko kuma kuna so ku gwada kullun makiyayi wanda ya fi lafiya da ƙananan kaya fiye da karnun gargajiyar gargajiyar gargajiya, ku gwada wannan ganyayyaki, vegan, muni, da Cholesterol-free girke-girke wanda yayi amfani da lentils maimakon nama. Ƙara wani bit na gishiri mai yalwaci, yisti mai yalwaci, ko yalwar abinci mai yalwaci ga dankali mai dadi, idan kuna so, kuma ku ba shi haske mai haske da gishiri da barkono barkono kafin yin hidima.
Kullun makiyaya yana da tanda-abincin da aka yi da abincin dare , yawanci daga bisani ya yanka nama tare da wasu kayan lambu da kuma ɗigon gishiri mai dankali. Wani lokaci kuma ana kiransa "kullun gida", kullun makiyayi yafi saninsa a Birtaniya fiye da Amurka, amma yana yin babban cikewar nama ga masu cin ganyayyaki da kayan cin nama, lokacin da aka shirya ba tare da nama ba.
Seitan zai yi kyau a game da girke-girke na makiyayi a matsayin mai maye gurbin nama, amma wannan fasalin yana amfani da lentils a maimakon haka, saboda haka babu buƙatar nama. Har ila yau, wannan hanya ce mai kyau don amfani da duk abincin da za a iya cinye ku.
Har ila yau, duba: Mafi kyau ganyayyaki ganyayyaki ga wuraren cin abinci na mako-mako
Gungura zuwa ƙasa don ƙarin kayan girke-makiyaya masu cin ganyayyaki don gwadawa.
Abin da Kayi Bukatar
- 1/2 lita lentils, dafa shi da drained
- 1 albasa, diced
- 1/2 tsp crumbled sabo sage
- 1/2 tsp tafarnuwa tafarnuwa
- tsunkule na dried oregano
- dash cayenne barkono
- 3 manyan dankali, dafa shi
- 1/2 zuwa 1 kofin zafi soya madara
- vegan margarine, dandana
- 1 tsp gishiri
Yadda za a yi shi
- Yi la'akari da tanda zuwa digiri 400 na F kuma man shafawa mai sauƙi a casserole ko yin burodi.
- A babban kwano mai yalwa, yalwata da dafaran dafaran har sai sun fi yawa, sun hada da albasa, albarkatun daji, tafarnuwa, oregano da barkono cayenne. Da zarar an hade shi, sanya wannan gurasar lewatsun a cikin wani kofi a cikin kwandon da aka shirya ko yin burodi.
- A cikin tasa daban, yada dankali da kuma kara mai zafi mai naman soyayyen, margarine da kuma gishiri. Yi wasa tare ta hannun ko kuma tare da mahaɗin lantarki har sai santsi, mai tsami da kuma fure.
- Yada da dankali mai yalwa a kan bishiyoyin da aka yayyafa da kuma gasa na minti 20 ko har sai dankali ya bushe.
- Daidaita tanda don yayyafa, sa'annan sanya jeri a ƙarƙashin broiler don kawai 'yan mintoci kaɗan don ba shi farin ciki na launin ruwan kasa a saman. Ku bauta wa dumi. Ji dadin!
| Gudanar da Sha'idodin Abinci (ta hanyar bauta) | |
|---|---|
| Calories | 205 |
| Total Fat | 1 g |
| Fat Fat | 0 g |
| Fat maras nauyi | 0 g |
| Cholesterol | 0 MG |
| Sodium | 409 MG |
| Carbohydrates | 39 g |
| Fiber na abinci | 6 g |
| Protein | 11 g |