Gorosi majiroji anowedzera hutano hwakakwana huwandu hwemhando uye mavara kusvika pakuzadza yemuriwo chibage. Haambogoni kubikwa nezviyo zvegorosi zvisati zvaitika? Izvi zvinorimwa zvinodhaka uye vegan gorosi berry chikafu inzvimbo yakanaka kunotanga, sezvo chikamu ichizivikanwa uye chiri nyore kugadzira kudya.
Vegan gorosi berry chibage mapikicha uye chinyorwa chinoenderana neGorosi Chikafu Chakanaka.
Onawo: Zvimwe zvinogadzirwa nemiti zvinodyiwa chikafu
Zvamunoda
- 1 cup gorosi maruva
- 3 makapu mvura
- 1 guru eion, yakasarudzwa
- 1/2 bhero bheri tsvuku, yakasarudzwa
- 1/2 yellow bell pepper, yakagurwa
- 4 tsp chidi, kana kuti kuravira
- 1/4 tsp tsvuku pepper sauce
- 1/8 tsp mutsvuku
- 1 8-ounce inogona tomato muto
- 1 28-chero ipi zvayo inogona tomate, ikatorwa
- 2 makapu yemiriwo muto
- 1 15-ounce inogona kufanana nehisvo
- 1 15-ounce inogona kuchena nyemba
- munyu, kuvira
Nzira Yokuita Izvo
Ika Cook gorosi muzvikamu zvitatu zvemvura kweawa imwe kusvikira mutete; wedzera mamwe mvura kana zvichidiwa, dhonza. Rinse gorosi majiroji nemvura inotonhorera uye gadzira zvakakwana.
Mu microwave pahupakati hwekupisa, eikisi yakagadzirwa, ruvara rwepepuru uye ruvara rwemaminitsi 1, kana kuti kusvikira zvinyoro zvishoma.
Muchikamu chechina-quart, sanganisira zvinosara zvinoshandiswa nemidziyo midziveve. Paka stovetop, uuye kumota uye usvike usina kuzarurwa 1 awa kana kuti kuda kusagadzikana kunosvika, zvichikonzera dzimwe nguva.
Uyu gorosi wezvirimwa berry chikafu chinogadzira 8 servings.
Nzwisiso yehutano: Chero imwechete inoshandisa inogadzira: 220 makorikiti, 13 g mapuroteni, 45 g carbohydrate, 11 g fiber, 1 g mafuta (0 g yakazara), 0 mg cholesterol, 19 mcg folate, 4 mg iron, 845 mg sodium.
Ne makorikiti anopfuura 200 pahushandi, iyi gorosi yemuriwo briki chiri chikafu inowedzerawo koriori, yakaderera-mafuta uye yakakwirira-protein yemvura .
Onawo: Mamwe mapeji ane utano