Izvi zviri nyore zvinomera uye vegan chikafu chinogadzirwa nehutano hwakakwana bhari yebhari pamwe nenyuchi iyo ndiyo nzira yakanaka yekuzarura chikafu chako chezvokudya sezvo bhari iri chinhu chinowanikwa panzvimbo yekucherechedza, kunyanya kana iwe uchizvitenga muchizhinji.
Kunyange zviri nani kupfuura kuva nehuwandu-hutano, iyi bhari yakagadzirirwa chiri chikafu chinhu chakanyanya nyore kugadzirira, zvakare. Zvose zvaunofanirwa kuita ndezvimwe zvinhu zvose zvinotapira muhari yako kana kuti zvishoma nezvishoma, uye maawa mashomanana gare gare iwe uchava nekunakidza uye ane utano hwepamusoro-puroteni yemurimi yakagadzirira kuenda kunodya. Ingowedzera rutivi rwemahodhi ehodhi uye zvichida zvimwe zvokudya zvekudya, uye iwe pachako uine imba yakazara-yakabikwa yemhuka yemhuka-isina kudya, izere nefiber, veggies uye protein.
Zvamunoda
- 1 onion, diced
- 4 clove garlic, minced
- 2 cans mazino
- 3/4 kapu yakaiswa pebhari
- 1 15-ounce inogona kutema tomate
- 2 tbsp. chili pfu
- 1/4 tsp. cayenne pepper
- 3 makapu mvura
- Munyu uye pepper kuti toravira
Nzira Yokuita Izvo
- Gadzirai zvose zvinoshandiswa mumugodhi kana kuti zvishoma nezvishoma mubiki, uye zvipei kukurumidza kukurumidza kuti musanganise zvakanaka.
- Dhavhara uye gadzira pachidimbu-pasi kwemaawa matanhatu kusvika ku8.
- Edzai, uye wedzerai munyu uye pepper, kuti munye uye mugadzirise zvimwe zvekudya kuitira kuti munye. Ndinenge nguva dzose ndinokurudzira kushandisa gungwa remunyu kana kosher munyu uye mutsva mutsvuku wepasi paunenge uchibika, sezvo zvichaburitsa zvinonaka pane zvose zvokudya zvako.
Shandisai gorosi yako yebhari chikave chitsva, chingwa chisina kuchena kana pamusoro pemucheka mutsvuku kana mutsvuku kana imwe yako inofarira zviyo, zvakadai se quinoa .
Notes
- Kubika neRocck-pot kana kunonoka mubiki kunogona kuva nyore chaizvo uye kuri nyore, asi zvakakosha kutevera zvimwe zvidziviriro zvekuchengetedza. Nekutangira, nguva dzose ngavatange nenzvimbo yakachena uye iva nechokwadi chekuti kero yako isingabhadharwi nedhimwe tsvina. Chengetedza kutaridzika kune mubiki wako anononoka: Kana iwe uri kumba uye unokwanisa, tanga uchikwirira kusvika kweawa yekutanga, uye shandura kusvika pasi kune imwe nguva yekubika, kunyanya kana uri kubika nezvinhu zvinoparara zvinogona bokora mabhakitiriya. Iva nechokwadi chokuti mubiki anononoka akazadzwa kwete kupfuura zvikamu zvitatu zvetatu, uye usapinda muedzo wokuzarura chivako (icho chinosunungura kupisa) kusvika wapedza!
- Hazvirevi izvi chete zvinotakura vegan zvinonaka kune nyamay chiri, asi izere nebhari, ine zvinhu zvakawanda zvehutano zvinobatsira. Kutsvakurudza kunoratidza kuti kudya bhari kunogona kubatsira neropa rekugadzirisa ropa uye kuti rinoderedza mazinga emushuga, pakati pezvimwe zvikomborero. Mukuwedzera, inononoka kudya, iyo inogona kubatsira mukurema.
Sezvakaita Crogan-Pot chirim? Iwe unogonawo kufanana nemamwe aya nyore nyore zvinomera zvinokonzera kucheka mapeji:
Sources:
Han, E. (2009, September 29). Chii chakasiyana? Kunyengedzwa vs. Pearl bhariri. The Kitchn, http://www.thekitchn.com/whats-the-difference-huru-vs-97116
Utano Hutsva yeBhari. Oldways Whole Grains Council, http://wholegrainscouncil.org/whole-grains-101/whole-grains-101-orphan-pages-found/health-benefits-barley
Marcason, W. (2016, February 5). 10 nharo dzekuchengetedza kwezvokudya zvemubiki anononoka. Academy of Nutrition uye Dietetics, http://www.eatright.org/resource/homefoodsafety/four-steps/cook/10-food-safety-tips-for-the-slow-cooker
| Nutritional Guidelines (pakushanda) | |
|---|---|
| Calories | 140 |
| Total Fat | 1 g |
| Saturated Fat | 0 g |
| Unsaturated Fat | 0 g |
| Cholesterol | 0 mg |
| Sodium | 85 mg |
| Carbohydrates | 28 g |
| Dietary Fiber | 7 g |
| Protein | 7 g |