Yooj Yim Dub Taum thiab Cov Neeg Tsob Ntoo Vegetarian Burritos

Cov Khoom Noj Khoom Haus (ntawm ib qho kev pab)

Calories - 408

Rog - 10g

Carbs - 68g

Protein - 14g

Tag Nrho Sijhawm 55 min
Npaj 10 feeb , Noj 45 min
Cov Hauj Lwm 6 (1 txhiab txhua)

Muab tso ua ke ntawm cov noob taum thiab barley burritos rau ob peb hnub uas tsim nyog ntawm lub plawv-noj qab haus huv, thiab mus noj zaub mov. Kev npaj yuav tuaj yeem pab koj mus ze rau kev noj zaub mov hauv cholesterol. Thaum koj npaj lawm koj yuav tsis xaiv qhov tsis zoo los sis yuam kom muaj ib yam dab tsi. Tiam sis, koj yuav tau txais kev noj qab haus huv nrog cov khoom xyaw uas koj paub.

Cov khoom xyaw

• 1/2 khob barley, qhuav
• 1 tablespoon txiv roj roj
• 1 me me dos, tws
• 1 teaspoon qhuav qej
• pinch kua txob liab flakes
• 1/4 teaspoon cumin
• 1/4 teaspoon ntsev
• 3 tablespoons lws suav muab tshuaj txhuam
• 1 medium carrot, shredded
• 1 15-ounce cov taum dub
• 6 cov qoob loo ntim whole large (9 los sis 10 nti)
• avocado, salsa, shredded cheddar, los yog qaub cream, rau garnish thiab dipping, yeem

Npaj

1. Npaj barley raws li pob ntawv qhia.
2. Thaum siv barley ua, ua kom sov roj txiv lauj kaub rau hauv lub nruab nrab ntawm qhov nruab nrab cov cua sov. Ntxiv dos, qej, kua txob flakes, cumin, ntsev, lws suav muab tshuaj txhuam, zaub ntug hauv paus, thiab taum dub. Ua ke ua ke thiab cia cua sov rau li 5 feeb. Tshem tawm ntawm tshav kub thiab mash qhov sib tov me ntsis nrog rab rawg.
3. Thaum barley npaj txhij, tso txhua lub thawv rau hauv ib lub phaj cais. Faib dub barley thiab dub taum sib xyaw rau hauv rau qhov chaw thiab npaj lawv rau nruab nrab ntawm txhua daim duab tortilla.

1. Qhwv koj cov burritos.
   1. Quav lub tortilla hauv ib nrab, ces hla ib ntug hauv qhov thawv thiab rub rov qab nrog cov khoom.
   2. Tuav nyob rau sab laug ntawm tortilla rau nruab nrab (li 2 nti hauv). Rov qab nrog rau sab xis.
   3. Tightly dov lub stuffing kom txog rau thaum koj muaj ib tug zoo kawg nkaus burrito.

Muaj Variations thiab Hloov Txawv

Cov taum dub muaj cov pluas hnyuv yaj, muaj feem tseem ceeb ntawm kev noj zaub mov roj tsawg. Fiber ntau pab txo cov LDL roj cholesterol, tshwj xeeb los ntawm txoj kev ntxias cov khoom luaj thaum lawv taug kev los ntawm koj txoj hnyuv. Cov txiaj ntsim tsis nres, tab sis. Koj tseem muaj protein ntau, uas yuav pab koj ua tiav thiab tsis txhob tshaib plab sai sai tom qab koj noj mov. Nyob rau hauv no txoj kev, taum yog pab rau kev tswj hwm lub cev thiab.

Cov kev pab no siv rau tag nrho cov legumes, yog li yog tias koj tsis muaj dub noob taum dub los sis cov lentils, cov taum dawb, dub ncuav mog qab zib , pinto, los yog lwm yam lus Legumes , mus tom ntej thiab siv lawv.

Siv tag nrho cov qoob xws li hulled barley tseem ntxiv ib co fiber ntau rau koj noj. Cov hom fiber, beta-glucan, kuj muaj tshwm sim los muaj tus yam ntxwv mob qog nqaij hlav. Thaum muas, koj yuav pom tau tias ob qho dej hiav txwv (qee zaum hu ua dehulled) thiab pearl barley. Hulled barley yog minimally processed, qab hau feem ntau ntawm nws txheej txheej, bran, yog si tauv.

Hulled barley yog li ntawd ib tug tag nrho grain. No txheej txheej yog feem ntau tshem tawm hauv cov txiv hmab txiv ntoo pearled, tab sis qee tus neeg tseem yuav tuaj.

Tsis tas li ntawd, fiber nyob rau hauv barley tsis concentrated nyob rau hauv tsuas yog bran tab sis faib thoob plaws txhua ntsiav, yog li pearled barley tseem muaj ib co fiber ntau. Yog hais tias koj nyob rau hauv luv luv rau lub sij hawm, pearled barley yuav ua sai sai. Txwv tsis pub, yog vim li cas tsis mus rau hulled ntau yam (los yog ib tug txawv tag nrho grain tag nrho ).

Kev Ua Noj thiab Kev Pab Tswv Yim

Txij li thaum barley yuav siv sij hawm ua noj ua haus, tsom kom muaj nws rau ntawm lub khob haus dej ua ntej koj pib ua lwm yam. Ib qho kev ua kom lwm tus yog ua kom tsau nws thaum tsaus ntuj. Ntws thiab yaug dej ua ntej muab tso rau ntawm qhov chaw stovetop.

Ua hauj lwm nrog cov khw muag khoom noj los yog DIY classic guacamole , ruby ​​liab salsa , los yog ib tug sprinkle ntawm shredded cheddar thiab creamy qaub cream nyob rau sab. Xwb, koj tuaj yeem tau cov kev xaiv no ntxiv rau txhua lub kaus poom ua ntej dov nws. Nco ntsoov tias cov ntawv ntxiv no tsis suav nrog cov lus qhia tseeb txog khoom noj khoom haus rau hauv daim ntawv qhia no, yog li xav txog qhov ntau thiab tsawg.