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Kuna son cin abinci mafi koshin lafiya amma a lokaci guda abinci mai daɗi? Wannan labarin zai nuna muku nau'ikan shinkafar vegan guda 3 waɗanda zaku iya shirya a cikin gidan ku.
Waɗannan abubuwan jin daɗi suna cike da ɗanɗano da sauƙin shiryawa kuma sun dace da masu cin ganyayyaki da masu cin ganyayyaki, har ma ga waɗanda ke son rage cin naman su. Ba kwa buƙatar zama ƙwararren mai dafa abinci don shirya su. Za ku sami duk bayanan da kuke buƙatar sani game da waɗannan jita-jita.
Haka kuma, zaku iya samun ƙarin girke-girke don jin daɗinku anan: successrice.com/recipes/vegan-brown-rice-bbq-meatloaf/
Abincin farko: Rice Coconut Rice da Veggie Bowl
Wannan shinkafar kwakwa mai cin ganyayyaki da kwanon veggie abinci ne mai sauƙi, lafiyayye kuma mai daɗi. Ya dace da abincin rana ko abincin dare kuma ana iya keɓance shi da ɗanɗanon ku. Yana cike da abubuwan gina jiki, kuma hanya ce mai kyau don samun kayan lambu na yau da kullun. Ga abin da kuke buƙata.
Sinadaran:
- Farar shinkafa kofi 1 na dogon hatsi mara dahuwa.
- Gwangwani 1 na madarar kwakwa.
- 1 kofin ruwa.
- 2 kofuna na gauraye kayan lambu (karas, barkono kararrawa, namomin kaza, da dai sauransu).
- Cokali 2 na man zaitun.
- Gishiri da barkono, dandana.
umarnin:
- A cikin tukunya mai matsakaici, zafi man zaitun akan matsakaicin zafi. Ƙara kayan lambu da kuma dafa, yana motsawa lokaci-lokaci, na kimanin minti 5. Ƙara shinkafa da motsawa don shafa hatsi da mai. Cook don ƙarin minti 1.
- A zuba madarar kwakwa da ruwa. Ku kawo wa tafasa. Sa'an nan kuma, rage zafi zuwa ƙasa da kuma rufe. Tafasa har sai shinkafar ta dahu kuma duk ruwan ya sha, kamar minti 20.
- Season da gishiri da barkono, dandana. Ku bauta wa zafi kuma ku ji daɗi!
Wannan shinkafar kwakwa mai cin ganyayyaki da kwanon veggie babban tushen bitamin, ma'adanai da fiber, yana mai da shi lafiyayye da abinci mai gina jiki. Ana iya daidaita kayan lambu cikin sauƙi zuwa ga dandano, don haka jin daɗin haɗa su. Ji dadin!
Abinci na biyu: Teriyaki Rice da Tofu Stir-Fry
Teriyaki rice da tofu stir-fry sanannen abincin Asiya ne wanda ya samo asali a Japan. Abinci ne mai sauƙi amma mai daɗi wanda tabbas zai farantawa. Abubuwan da ke da mahimmanci sune teriyaki sauce, tofu, da shinkafa.
- Don yin tasa, da farko zafi babban skillet a kan matsakaicin zafi.
- Sa'an nan, ƙara cokali na man kayan lambu zuwa skillet.
- Bayan haka, ƙara tofu, kuma a dafa na kimanin minti biyar, har sai ya yi launin ruwan kasa.
- Sa'an nan, ƙara teriyaki sauce da kuma motsawa don haɗuwa.
- A ƙarshe, ƙara dafaffen shinkafar da kuma motsawa don haɗuwa.
- Cook don ƙarin mintuna biyar, ko har sai komai ya zafi.
- Ku bauta wa abin soya mai zafi, kuma ku ji daɗi!
Wannan tasa hanya ce mai kyau don jin daɗin ɗanɗanon teriyaki ba tare da wahalar yin abinci gaba ɗaya ba. Hakanan hanya ce mai kyau don amfani da ragowar dafaffen shinkafa. Haɗin daɗin ɗanɗano daga miya teriyaki da tofu, tare da dafaffen shinkafa, suna yin abinci mai daɗi. Yana da sauri, sauƙi, kuma tabbas zai faranta wa kowa da kowa a teburin.
Abinci na uku: Soyayyen Rice na Vegan tare da namomin kaza da Peas
Vegan soyayyen shinkafa tare da namomin kaza da Peas wani abin farin ciki ne wanda tabbas za ku so.
Sinadaran:
- 2 tablespoons na kayan lambu mai.
- 1 teaspoon na sesame man.
- ½ kofin yankakken albasa.
- 2 cloves na nikakken tafarnuwa.
- ½ kofin yankakken namomin kaza.
- 1 teaspoon na grated ginger.
- 1 kofin dafaffen shinkafa.
- ½ kofin daskararre Peas.
- 2 tablespoons na soya miya.
- 1 teaspoon na farin vinegar.
- Gishiri da barkono dandana.
umarnin:
- Fara da dumama man kayan lambu a cikin babban skillet akan matsakaici-high zafi.
- Ki soya albasa da tafarnuwa har sai sun yi launin ruwan zinari, kamar minti 5.
- Ƙara namomin kaza da ginger kuma dafa don wani minti 3.
- Ƙara shinkafa da aka dafa da kuma daskararrun peas a haɗa komai tare.
- Ki zuba waken soya da farin vinegar sai ki gauraya komai wuri guda.
- Cook don wani minti 5 ko har sai komai ya yi zafi.
- Ku ɗanɗani da kakar tare da gishiri da barkono, dandana.
- Daga karshe sai azuba man sesame a saman sannan ayi hidima.
Wannan soyayyen shinkafar vegan za a iya daidaita shi don dacewa da abubuwan da kuke so. Jin kyauta don ƙara wasu kayan lambu kamar karas, barkono da seleri. Hakanan zaka iya amfani da wasu nau'ikan shinkafa, kamar basmati ko jasmine. Don tasa mai yaji, ƙara ɗan ɗanɗano na jan barkono ja. Don abinci mai daɗi, yi amfani da miya mai “kifi” mai cin ganyayyaki maimakon soya miya.