Vegan Three Bean Pasta tare da rubutun kayan shafa mai sauƙi

Kyakkyawan girke-furotin mai sinadarai mai gina jiki, cikakke ga masu cin ganyayyaki, tare da nau'in gina jiki mai gina jiki 17 na jiki daga dukkanin wake, tare da yalwar abinci da fiber. Wannan abincin girka ta hada nau'in nau'i uku tare da alayyafo a cikin farin nama mai cin nama. Abincin mai gina jiki mai yalwaci da kayan cin nama.

Ƙarin abincin ganyayyaki da Vegan Italiyanci:
Vegan Tofu Manicotti
Angel Hair Pasta Primavera
Low Fat Vegan Eggplant Lasagna Recipe
Minestrone miyan
Tofu Cacciatore
Easy Garlic Kayan Gwaza
Vegan Tofu Lasagna Recipe
Vegan Pesto Recipe
Suman da Sage taliya Sauce

Abin da Kayi Bukatar

• 1 tablespoon man zaitun
• 1 albasa mai yawa, sliced
• 2 cloves tafarnuwa, crushed
• 1 jan barkono barkono, yankakken
• 1 teaspoon dried oregano
• 1 15 oza zai iya yankakken tumatir, ko 2 kofuna waɗanda aka yanka sabon tumatir
• 1/2 kofin dafa shi jan koda wake
• 1/2 kofin dafa shi da wake wake
• 1/2 kofin dafa shi chickpeas
• Salt da barkono dandana
• 1 kofin kananan taliya shambura
• 2 tablespoons margarine
• 4 tablespoons gari
• 2 kofuna waɗanda soya madara
• 1/2 teaspoon grated nutmeg
• 1 1/2 kofuna waɗanda finely yankakken raw alayyafo

Yadda za a yi shi

1. Yanke man fetur a cikin babban sauye a kan matsakaici zafi. Yi sauƙi dafa albasa, tafarnuwa, da barkono har sai kayan lambu suna da taushi, kimanin minti 8.
2. Add da oregano, tumatir, wake, da kaji. Sa'a don dandana da gishiri da barkono. Rufe saucepan kuma simmer na minti 20.
3. Shirya alade kamar yadda kunshin kunshin yake. Cire da kuma kara zuwa cakuda wake da aka dafa shi kuma sanya wannan cakuda a cikin kayan da ba a daɗe.

1. Don yin sauya, zafi da margarine a cikin wani matsakaici saucepan a kan matsakaici zafi. Sanya a cikin gari kuma a hankali ƙara maiya madara. Ku zo zuwa simmer, motsawa kullum, ku dafa don 2 zuwa 3 minutes, to, kakar tare da nutmeg da gishiri da barkono.
2. Safa da alayyafo a cikin 2 tablespoons na ruwa na 5 da minti. Drain sosai kuma ƙara zuwa miya. Dama har sai da blended.
3. Zuba miya a kan gurasar wake kuma yi aiki nan da nan.

Bayanan abinci na gina jiki, ta hanyar hidima:

Calories: 371; Calories daga Fat: 85
% Gwada Kwananyar Ƙari:
Total Fat: 9.5g, 15%; Fat Fat: 1.4g, 7%; Trans Fat: 0.0g
Cholesterol: 0mg, 0%
Sodium: 104mg, 4%
Total Carbohydrates: 56.9g, 19%
Fiber na cin abinci: 12.6g, 51%
Protein: 17.0g
Vitamin A 42%, Vitamin C 68%, Calcium 11%, Iron 28%

Gudanar da Sha'idodin Abinci (ta hanyar bauta)
Calories	442
Total Fat	9 g
Fat Fat	2 g
Fat maras nauyi	4 g
Cholesterol	0 MG
Sodium	408 MG
Carbohydrates	74 g
Fiber na abinci	13 g
Protein	18 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.)