Kana iwe uchifunga kuti haufariri kudya miriwo yako, iwe unogona kungoshandura pfungwa dzako paunoona miti iyi iri nyore uye ine utano yakagadziriswa mumuromo wakasanganiswa wemukaka wekriston wakafuridzirwa neIndia uye Thai curries, asi nekunaka kusanganiswa kwete kunyanya tsika kana cuisine. Chero chero maviggies chero api achaita murape iyi kuitira kuti ugadzire! Edza kuwedzera sipinashi kuti uwane miriwo yako, kana kuti mbeu yevana kuti uwane shanduko inofadza.
Munharaunda iyi yemidziyo, vegan uye gluten-free, musanganiswa wemiriwo, kusanganisira cauliflower, mahairi vemavara, karoti uye zucchini zvinongororwa mumukaka wekakhunta curry sauce yakagadzirwa neanisii, garlic, ginger itsva, kusanganisira turmeric, coriander uye curry. Cherechedza kuti pamwe chete nezvose zvinonaka zvinonhuwira, ruzivo runongoda huwandu hushoma rwemunyu asi, kana iwe wakashandiswa kuwedzera zvakanyanya zvokudya zvako, ungada kuwedzera pane zvimwe zvekudya kusvika kunzvimbo yekupedzisira.
Izvi zvinokonzera muto mutsva, kuitira kuti ugone kuvashandira pamusoro pemupunga, noodles (kana mupunga noodles, kunyange!), Kana kuti edzai nehuwandu hwakazara semashiripiti kana quinoa kwekudya kwekudya kwezvokudya zvakakwana.
Izvi zvinokonzerwa nekakhuta zvakasanganiswa miriwo zvinomera, vegan, uye gluten-isina. Kungofanana nokugadzira mishonga yemakwenzi mairi? Heano zvimwe zvinodhaka zvemiti kubva kumativi ose enyika .
Zvamunoda
- 1 anyezi, akachekwa
- 3 clove garlic
- 1 tbsp. ginger mutsva, yakasungwa
- 1 iri pakati pegorosi chiri, mbeu
- 1 tbsp. mafuta ekubikisa
- 1/2 tsp. turmeric powder
- 1/2 tsp. ground coriander
- 1 tsp. kumini
- 1 tsp. curry powder
- 1/2 cauliflower, yakasikwa
- 1 kapu yebhinzi bhinzi
- 1 karoti, yakatswa
- 1 jira kana kuti ruvara zucchini, yakatswa
- 1 cup kona koni
- 1/2 tsp. munyu, kana kuti kuravira
Nzira Yokuita Izvo
- Chokutanga, isai anyanisi, garlic, ginger uye ruvara rwegorosi muchirongwa chekudya uye kugadzirisa kusvikira nguva yakawanda.
- Shandisai musanganiswa weiiii yeiiii ku skillet yakakura, pamwe chete nemafuta emichero. Shandisai mafuta uye musanganisi weeiii pamwe chete pamusoro pemhepo inopisa uye musabvumiraIka kubika kweminiti kana maviri, ichikurudzira kazhinji, ezvo uwedzere mumucheka, coriander, kumini uye curry powder uye kupisa kweminiti imwe chete.
- Zvadaro, wedzera muholiflower yakakoswa, mahairi yebhinzi, karoti, zukini uye mukaka wekakhuni uye simbisa zvakanaka kuti ubatanidze. Mwaka unowedzera ne 1/2 teaspoon munyu, kana kuti kuravira.
- Fukidza uye bvumira miriwo kuti igadzire pamusoro pemhepo yakadzika yakadzika kwemaminitsi makumi maviri, kana kusvikira yese yegungwa iri nyoro. Chimwe chemvura inoputika semasanganiswa emiriwo, saka musanetseka kana ichiita seine zvishoma zvishoma mvura pakutanga.
Shandisai kokonati yako yakakanyiwa miriwo pamusoro pemucheka wakajeka kana ruvara rune tsvuku kana, edza imwe imwe yehutano yakakwana yezvokudya zvinogadzirwa uye zvinogadzirwa nevhu .
| Nutritional Guidelines (pakushanda) | |
|---|---|
| Calories | 288 |
| Total Fat | 15 g |
| Saturated Fat | 11 g |
| Unsaturated Fat | 3 g |
| Cholesterol | 0 mg |
| Sodium | 333 mg |
| Carbohydrates | 34 g |
| Dietary Fiber | 9 g |
| Protein | 9 g |