9 Recipes lafiya mai sanyin dafa abinci daga karin kumallo zuwa abincin dare

Wadatacce

• Kayan lambu da Chickpea Curry
• Savory Bean da Miyar Alayyafo
• Taliya tare da Eggplant Sauce
• Miyan Kayan lambu na Naman sa
• Red Waken Kan Shinkafa Mutanen Espanya
• Cajun Shrimp da shinkafa
• Naman Gingered da kayan lambu
• Cranberry applesauce
• Easy Slow Cooker Oatmeal
• Bita don

Ko kuna neman abinci mai daɗi don faɗuwa ko hunturu ko kuna son sanya girkin ku yayi sanyi a lokacin bazara da bazara, zaku yi farin ciki cewa kuna da waɗannan girke-girke na jinkirin dafa abinci a cikin arsenal. Kawai cika kayan aikin tebur mai dacewa tare da duk kayan dafa abinci mai ɗan jinkirin dafa abinci kafin kwanciya (don fara karin kumallo) ko da safe (don abincin dare), kuma zuwa lokacin cin abincin ku zai fara shirya kanta. (Karanta: Ƙarin lokaci don magance kari a cikin motsa jiki na HIIT!)

Kayan lambu da Chickpea Curry

Yayi: 4 zuwa 6 servings

Sinadaran

• 3 kofuna na farin kabeji florets
• 1 15-oza na iya chickpeas, kurkura da kuma drained
• 1 kofin sako-sako da fakitin daskararre yankakken wake
• 1 kofin yankakken karas
• 1/2 kofin yankakken albasa
• 1 14-ounce iya kayan lambu broth
• 2-3 teaspoons curry foda
• 1 14-ounce na iya kunna madarar kwakwa
• 1/4 kofin shredded sabo Basil ganye
• Dafa shinkafa mai launin ruwan kasa (na zaɓi)

Hanyoyi

1. A cikin 3-1/2- ko 4-quart jinkirin mai dafa abinci, hada farin kabeji, chickpeas, koren wake, karas, da albasa. Dama a cikin broth da curry foda.
2. Rufe kuma dafa a kan ƙananan zafi na tsawon sa'o'i 5 zuwa 6 ko kuma a kan zafi mai zafi na 2 1/2 zuwa 3 hours.
3. Azuba madarar kwakwa da shredded ganyen basil. Cokali shinkafa, idan ana amfani da shi, a cikin kwanuka, da kuma ladle curry a saman. (Idan kuna son wannan girke -girke mai jinkirin dafa abinci, to zaku so waɗannan sauran jita -jita 8 na Indiya na DIY.)

Savory Bean da Miyar Alayyafo

Yayi: 6 hidima

Sinadaran

• 3 14-ounce gwangwani broth kayan lambu
• 1 15-ounce iya tumatir puree
• 1 15-ounce na iya ƙaramin farin wake ko Babban wake na Arewacin Arewa, ya bushe kuma ya wanke (siyan wasu ƙarin gwangwani don waɗannan kayan zaki mai daɗi-eh, suna nan!)
• 1/2 kofin shinkafa launin ruwan kasa marar dafa
• 1/2 kofin finely yankakken albasa
• 1 teaspoon busasshen Basil
• 1/4 teaspoon gishiri
• 1/4 teaspoon barkono baƙi
• 2 tafarnuwa cloves, yankakken
• Kofuna 8 yankakken yankakken sabo ne alayyahu ko ganyen Kale
• Cikakkun Parmesan shredded

Hanyoyi 

1. A cikin 3-1/2- ko 4-quart mai jinkirin dafa abinci, hada broth kayan lambu, tumatir puree, wake, shinkafa, albasa, basil, gishiri, barkono, da tafarnuwa.
2. Rufe; dafa a kan ƙananan zafi 5 zuwa 7 hours ko a kan zafi mai zafi 2 1/2 zuwa 3 1/2 hours.
3. Kafin yin hidima, motsawa a cikin alayyafo ko Kale kuma yayyafa da lafiya mai sauƙin dafa abinci tare da cakulan Parmesan.

Taliya tare da Eggplant Sauce

Yayi: 6 hidima

Sinadaran

• 1 matsakaici eggplant
• 1/2 kofin yankakken albasa
• 2 14-1/2-ounce gwangwani diced tumatir
• 1 6-ounce na iya manna tumatir irin na Italiya
• 1 4-oza na iya yankakken namomin kaza, magudanar ruwa
• 1/4 kofin busassun jan giya
• 1/4 kofin ruwa
• 2 tafarnuwa cloves, yankakken
• 1 1/2 teaspoons dried oregano
• 1/3 kofin zaitun kalamata pitted, yankakken
• 2 tablespoons yankakken sabo faski
• Black barkono
• Dafaffen taliya penne
• Shredded Parmesan cuku

Hanyoyi

1. Kwasfa eggplant; a yanka a cikin cubes 1-inch.
2. A cikin 3-1/2- zuwa 5-quart mai jinkirin dafa abinci, haɗa cubes eggplant, yankakken albasa, tumatir gwangwani tare da ruwan 'ya'yan su, manna tumatir, yankakken namomin kaza, jan giya, ruwa, yankakken tafarnuwa da oregano.
3. Rufe; dafa a kan ƙaramin zafi 7 zuwa 8 hours ko a yanayin zafi mai zafi 3 1/2 zuwa 4 hours.
4. Dama a kalamata zaitun da faski. Season dandana da barkono. Zuba miya akan taliya; yayyafa girkin girki mai santsi tare da cakulan Parmesan kuma ku bauta. (Mai alaƙa: Wannan Vegan Bolognese Shine Mafi Kyawun Wuta Mai Wuta don Sauyin Nama na Gaskiya)

Miyan Kayan lambu na Naman sa

Yayi: 4 hidima

Sinadaran

• Fam 1 gasasshen naman sa mara ƙashi, an gyara shi kuma a yanka shi cikin girman girman cizo
• 3 matsakaici karas, a yanka a cikin yanka mai kauri 1/2-inch
• 2 kananan dankali, peeled kuma a yanka a cikin 1/2-inch cubes
• 1 matsakaici albasa, yankakken
• 1/2 teaspoon gishiri
• 1/2 teaspoon dried thyme
• 1 bay ganye
• 2 14-1/2-ounce gwangwani gwangwani tumatir
• 1 kofin ruwa
• 1/2 kofin sako-sako da fakitin daskararre
• Fresh faski sprigs (na zaɓi)

Hanyoyi 

1. A cikin 3-1/2- ko 4-quart mai jinkirin mai dafa abinci, hada gurasar naman sa, yankakken karas, dankali mai yankakken, da albasa yankakken. Yayyafa da gishiri da thyme. Ƙara ganyen bay, tumatir tare da ruwan 'ya'yansu, da ruwa. Dama har sai an hade dukkan sinadaran.
2. Rufe; dafa a kan ƙananan zafi na tsawon sa'o'i 8 zuwa 10 ko kuma a kan wuri mai zafi na 4 zuwa 5 hours.
3. Cire kuma jefar da ganyen bay. Dama a cikin peas kuma yi ado da girkin girki mai santsi tare da faski idan ana so.

Red Waken Kan Shinkafa Mutanen Espanya

Yayi: 6 zuwa 8 servings

Sinadaran

• Kofuna 2 busassun jajayen wake ko busasshen wake na koda
• Kofi 5 ruwan sanyi
• 1 tablespoon kayan lambu mai
• 3/4 laban kafadar naman alade mara kashi, a yanka a cikin guda 1-inch
• 2 1/2 kofuna yankakken albasa
• 6 tafarnuwa cloves, yankakken
• 1 tablespoon ƙasa cumin
• 4 kofin ruwa
• 1 6-3/4-oza kunshin shinkafa Mutanen Espanya, dafaffe
• Fresh barkono jalapeno, yankakken

Hanyoyi 

1. Kurkura wake; magudana. A cikin babban saucepan, hada wake da ruwan kofuna 5; kawo a tafasa. Rage zafi kuma dafa minti 10.
2. Cire daga zafi. Rufe kuma bari tsaya 1 hour. Kurkura da zubar da wake.
3. Zafafa man fetur a cikin kwanon rufi a kan zafi mai zafi. Dafa alade cikin ƙungiya biyu; magudana mai.
4. Rufe tukunyar jinkirin 3-1/2- ko 4-quart tare da fesa dafa abinci. Ƙara wake, naman alade, albasa, tafarnuwa, da cumin. Zuba cikin ruwan kofuna 4; motsa.
5. Rufe; dafa girkin girki mai santsi a kan ƙaramin zafi 10 zuwa 11 hours.
6. Yin amfani da cokali mai ramuka, cire wake da naman alade. Bada wake akan shinkafa, da cokali ruwa a saman. Ado da yankakken jalapeno. (Sa'an nan kuma ci gaba da zafi tare da waɗannan girke-girke 10 na barkono mai yaji.)

Cajun Shrimp da shinkafa

Yayi: 6 hidima

Sinadaran

• 1 28-ounce na iya yanka tumatir
• 1 14-oza iya kaji broth
• 1 kofin yankakken albasa
• 1 kofin yankakken koren kararrawa barkono
• 1 6- zuwa 6-1/4-oza kunshin dogon hatsi da cakuda shinkafa-daji, irin su Uncle Ben's
• 1/4 kofin ruwa
• 2 tafarnuwa cloves, yankakken
• 1/2 teaspoon Cajun kayan yaji
• Fam 1 dafaffe, harsashi da yankan shrimp
• miya mai zafi mai zafi (na zaɓi)

Hanyoyi

1. A cikin 3-1/2- ko 4-quart jinkirin mai dafa abinci, hada tumatir tare da ruwan 'ya'yan itace, broth kaza, albasa, barkono barkono, shinkafa shinkafa tare da fakitin kayan yaji, ruwa, tafarnuwa, da kayan yaji na Cajun.
2. Rufe; dafa a kan ƙaramin zafi 5 zuwa 6 hours ko a yanayin zafi mai zafi 3 zuwa 3 1/2 hours.
3. Dama shrimp a cikin cakuda shinkafa. Rufe; dafa don tsawon mintuna 15 a wuri mai zafi mai zafi. Yayyafa girkin girki mai santsi tare da miya mai zafi idan ana so.

Naman Gingered da kayan lambu

Yayi: 6 hidima

Sinadaran

• 1 1/2 fam na naman sa mara nama mara nauyi, a yanka a cikin cubes 1-inch
• 4 matsakaici karas, a yanka a cikin yanka 1/2-inch mai kauri
• 1/2 kofin yankakken scallions
• 2 tafarnuwa cloves, minced
• 1 1/2 kofin ruwa
• 2 tablespoons rage-sodium soya miya
• 2 teaspoons grated sabo ne ginger
• 1 1/2 teaspoons nan take naman sa-bouillon granules
• 1/4 teaspoon murƙushe ja barkono
• 3 cokali na masara
• Ruwan sanyi 3 cokali
• 1/2 kofin yankakken ja barkono barkono
• Kofuna 2 sako-sako da fakitin daskararre sugar snap Peas, narke
• Dafaffen shinkafa

Hanyoyi

1. A cikin 3-1/2- ko 4-quart mai jinkirin dafa abinci, hada naman sa, karas, scallions, da tafarnuwa. A cikin kwano mai matsakaici, hada 1 1/2 kofuna na ruwa, soya sauce, ginger, bouillon, da barkono ja ja; zuba kan cakuda a cikin mai dafa abinci.
2. Rufe; dafa a kan ƙananan zafi 9 zuwa 10 hours ko a kan zafi mai zafi 4 1/2 zuwa 5 hours.
3. Idan ana amfani da saitin ƙananan zafi, juya zuwa saitin zafi mai zafi. A cikin ƙaramin kwano, haɗa masara da ruwan sanyi na cokali 3; motsa cikin nama cakuda tare da kararrawa barkono. Rufe; dahuwa fiye da mintuna 20 zuwa 30, ko kuma har ya yi kauri, yana motsawa sau ɗaya. Dama a cikin sukari mai tsami peas. Ku bauta da shinkafa. (Amsa ta Ƙarshe: Shin jan nama * da gaske * mara kyau ne a gare ku?)

Cranberry applesauce

Yayi: 6 zuwa 8 servings

Slow cooker girke -girke mai ladabi na Pamela Braun na MyMansBelly.com

Sinadaran

• 4 fam (kimanin 12) apples, peeled, cored, da quartered
• 1 kofin cranberries
• 1/4 kofin ruwa

Hanyoyi

1. Ƙara apples da cranberries zuwa jinkirin mai dafa abinci da kuma zuba ruwa a saman. (Idan kana son sanya shi zaƙi, ƙara yawan adadin sukari, launin ruwan kasa, ko kirfa a yanzu.)
2. Sanya murfi akan jinkirin mai dafa abinci. Juya zafi zuwa ƙasa kuma dafa tsawon awanni 6.
3. Cire murfi da motsawa don karya apples da cranberries waɗanda har yanzu suna cikin manyan guda.
4. Yi hidima kamar yadda yake, ko amfani da injin nutsewa (ko blender na yau da kullun) don santsi.

Easy Slow Cooker Oatmeal

Yayi: 8 hidima

Slow cooker girke-girke ladabi na Kungiyar Tsabtace Plate by Beth Bader da Ali Benjamin

Sinadaran

• 1 kofin hatsin karfe da aka yanke
• 1/3 kofin yankakken dabino
• 2/3 kofin raisins
• 1/3 kofin yankakken busasshen ɓaure
• 1/2 teaspoon ƙasa kirfa
• 1/3 kofin yankakken almonds ko walnuts
• 4 kofin ruwa
• 1/2 kofin rabin-da-rabi (ko yogurt bayyananne, wanda yana da fa'idodin kiwon lafiya da yawa)

Hanyoyi

1. Mix dukkan kayan abinci a cikin mai jinkirin mai dafa abinci kafin kwanciya.
2. Saita zuwa ƙasa kuma dafa don 8 zuwa 9 hours.
3. Dama don haɗuwa da hidima.

Bita don