Duk mun kasance a wurin: kallon kantin sayar da kaya kuma muna mamakin abin da ya kamata mu yi a duniya da wannan bazuwar gwangwani na baki wake . Amma idan aka yi la'akari da waɗannan ƙananan yara suna cike da furotin da fiber, masu cin ganyayyaki ne masu cin ganyayyaki kuma suna yin tushe mai mahimmanci don abinci mai kyau (salads, miya da kwano na hatsi), bai kamata ya zama da wuya a sami wasu wahayi ba. Ba ma dole ne ku jiƙa su ba! Shirya don shiga jirgin legume? Kuna cikin sa'a - muna da girke-girke na baki 55 don gwadawa.
LABARI: Girke-girke na Chickpea guda 27 Ba za ku taɓa gajiyawa da su ba
Hoto: Liz Andrew/Salo: Erin McDowell1. Dankali mai dadi da Black Bean Tacos tare da Blue Cheese Crema
Mun ba ku cikakken izini ku ci hudu.
Samu girke-girke
Hoto/Salo: Katherine Gillen2. Dankalin Dankali mai dadi tare da Turkiyya da Baƙar wake
Ana iya yin wannan cikin sauƙi vegan; kawai maye gurbin turkey ƙasa tare da ƙarin baƙar fata (ko wani nau'in wake).
Samu girke-girke
Cokali cokali mai yatsa Bacon 3. Huevos Rancheros tare da Black Beans da Chipotle Salsa
Masu cin abinci mai daɗi, wannan na ku ne. Mafi kyawun sashi shine cewa yana ɗaukar ƙasa da mintuna 20 don yin.
Gimme Wasu Tanda 4. Nan take Bakar wake Chili
Mai dafa abinci mai matsa lamba yana yin aikin miya da miya da sauri waɗanda yawanci suna ɗaukar sa'o'i ana yin su. Wannan girke-girke yana amfani da busasshen wake baƙar fata, amma babu buƙatar jiƙa su tukuna.
kunshin fuskar gwanda a gida
Zamani Dama 5. Quinoa Bowl
Lokacin da muka kwatanta wani dadi, cika, salatin abincin rana mara tausayi, wannan shine ainihin abin da muke tunani.
Kitchen mai kishi 6. Ultimate Vegan Black Bean Burgers tare da Creamy Tahini Tafarnuwa Sauce
A ce buh-bye zuwa ga injin daskarewa kayan lambu mai burgers wanda koyaushe yana barin ku. Waɗannan su ne tushen tsire-tsire kuma cike da furotin (kuma za ku iya daskare su da kanku).
Tsuntsaye na Yum 7. Quinoa Black Bean Crock Tushen Tushen Tushen
Babu naman sa na ƙasa a gani kuma - babu laifi ga naman sa - wannan abu ne mai kyau sosai.
Lafiyayyan Nibbles & Bits 8. Loaded Breakfast Nachos
Ba za mu damu ba mu tashi zuwa skillet nachos bargo a cikin cuku.
Zamani Dama 9. Butternut Squash Quesadilla tare da Caramelized Albasa
Shin quesadillas shine babban abincin dare mai sauri, dacewa, jin daɗin jama'a? Tambayar magana ce.
Kuki da Kate 10. Salatin Bakar wake
Wannan zai yi kyakkyawan cikawa don kunsa na latas ko burritos… ko tsoma chunky don kwakwalwan tortilla.
Tsuntsaye na Yum 11. Salatin Karfi
Me ya sa ya zama salati mai ƙarfi? To, yana da arha, mai sauƙin yi kuma yana buƙatar kawai mintuna biyar na shiri. Oh, kuma yana da darn dadi.
Yana wasa da kyau tare da man shanu 12. Easy Chorizo Dankali Dankali Tacos tare da Black Beans
Cikewa kanta sinadirai guda uku ne kawai masu ɗanɗano, don haka zaku iya ɗaukar lokaci don shirya abubuwan da kuka fi so.
Yadda Dadi ke Ci 13. Black Bean Butternut Sliders with Chipotle Ketchup
Babu shakka suna da yawa don haka za ku iya ci da yawa daga cikinsu.
goge ga kuraje masu saurin fata
Cotter Crunch 14. Sauƙin Kudu maso Yamma Black Bean Polenta Casserole
Ba shi da alkama, mai cin ganyayyaki da mai daskarewa. Me kuma za ku iya nema?
Kuki da Kate 15. Veggie Black Bean Enchiladas
An cika su da broccoli, alayyafo da barkono kararrawa, amma kuna iya musanya wasu kayan lambu idan kuna so.
Dadi Peas da Saffron 16. Nan take Pot Quinoa Enchilada Casserole
An shirya abincin dare a cikin minti 30.
Erin yayi kyau 17. Kuba Bakar Wake Da Shinkafa Tare Da Gasa Gasa Da Ganyen Barkono
Abu mafi kyau na gaba don tafiya zuwa Cienfuegos.
Rabin Gasa Girbi 18. Chipotle Black Bean, Brown Rice da Mango Quesadillas
Reinvent Taco Talata.
Abincin Abinci 19. Kudu Maso Yamma Tushen Barkono
Masara, shinkafa da naman sa na ƙasa suna kawo dandano mai mahimmanci, amma chipotle Gouda yana ɗaukar waɗannan a saman.
Abincin dare a gidan Zoo 20. Chicken Santa Fe
Sabbin kayan abinci na iyali.
LABARI: Abincin Kaji 50 da Ba Za a Yi Nan da nan ba
TERI LYN FISHER/CIN KAMAR KA BADA cokali mai yatsa21. Dankali mai Dankali da aka cika da shi tare da Yogurt na Chipotle-Lime
Dankali mai zaki zai adana na tsawon kwanaki biyar a cikin firiji, saboda haka za ku iya gasa su gaba daya kafin lokaci. Shirye-shiryen abinci, kowa?
Samu girke-girke
Emily Morgan22. Miyan Bakar Wake Mai Gari Da Sauri
Kuna buƙatar tabbacin cewa abincin dare na iya zama duka mai daɗi da ƙarancin ƙoƙari? Kada ka kara duba. Wannan tasa yana ɗaukar mintuna 35 daga farawa zuwa ƙarshe.
Samu girke-girke
Hoto: Mark Weinberg/Salo: Erin McDowell23. Low-Carb Zucchini Enchiladas
Tortillas, da wuya mu san ku. (FYI, wannan yana sake zafi sosai, don haka za ku iya yin babban tsari ku ci duk mako.)
Samu girke-girke
Hoto: Liz Andrew/Salo: Erin McDowell24. Slow-Cooker Chicken Enchilada Casserole
Abu mafi wahala da za ku yi shine buɗe jakar tortilla chips.
Samu girke-girke
Hoto: Liz Andrew/Salo: Erin McDowell25. Black Bean Hummus
Fassara kwano a bikin hadaddiyar giyar ku na gaba kuma ku kalli yadda ya ɓace kamar sihiri.
Samu girke-girke
Wutar Lantarki26. Saurin Guacamole Quinoa Salatin
Idan tsoma da salatin suna da jariri mai dadi sosai, wannan zai kasance.
Samu girke-girke
magunguna na bushewar fata sosai
Hoto: Liz Andrew/Salo: Erin McDowell27. Slow-Cooker Shirye-shiryen Abincin Burrito Bowls
Shirya ɗaya don yaronku kuma zai ƙarfafa duka kishin abincin rana.
Samu girke-girke
DAVID FRENKIEL/ KARAMIN KITCHEN GREEN28. Portobello da Avocado Quesadillas tare da Magic Green Sauce
Cikakken kaza da cuku na gargajiya yana samun ɗan tsautsayi. Ƙara kayan yaji tare da namomin kaza masu kitse, avocado mai tsami da, ba shakka, wake.
Samu girke-girke
Hoto: Liz Andrew/Salo: Erin McDowell29. Chili mai cin ganyayyakin tukwane daya
Chili a cikin awa daya? Kuna cin amana zai yiwu. Kuma ba za ku ma rasa naman ba.
Samu girke-girke
Tsuntsaye na Yum 30. Lafiyayyan Mexico Dankalin Dankali Skins
Gasasshen masara, baƙar wake, cilantro sabo, dusar ƙanƙara mai daɗi, chipotle mai yaji da cuku mai narke, duk an ɗora su a cikin bututun lemu da muka fi so-menene ba za a so ba?
Kitchen mai kishi 31. Black Bean Brownie Muffins maras fulawa
Ba za ku iya dandana wake a cikin wannan abincin mai dadi ba, amma suna ƙara ton na furotin da fiber. Yaranku ba za su taɓa sanin bambancin ba.
Cikakken Taimako 32. Tofu Scallion Black Bean Scramble
Abincin karin kumallo mai cike da furotin wanda zai ci gaba da tafiya har zuwa abincin rana. Tukwici: Kada ku tsallake tahini, yana ƙara kirim mai daɗi ga ƙwai.
Abincin Abinci 33. Kwano mai lemun tsami
Mafi kyawun sashi game da wannan abinci mai sauƙi shine yadda za'a iya daidaita shi - jin 'yanci don canza kowane hatsi, furotin ko kayan lambu da kuke da su a hannu. Kawai kada ku skimp a kan chipotle marinade.
Yadda Dadi ke Ci 34. Black Bean Butternut Sliders With Chipotle Ketchup
Su ƙanana ne, don haka ci gaba da samun biyu (ko uku).
Kitchen mai kishi 35. Bakin wake Avocado Tuna Salad Sandwiches
Idan kuna da mintuna biyar to kuna da isasshen lokaci don yin wannan lafiyayyen abincin abincin rana mai gamsarwa.
Abincin ganyayyaki mai sauƙi 36. Avocado da Black Bean Tortas
Wannan sanwici mai cike da ɗanɗano yana sa naman alade da cuku ɗinku su yi kama da daɗaɗɗen duhu.
Abincin ganyayyaki mai sauƙi 37. Black wake, Masara & Avocado Salatin
Kuna iya haɗa wannan salatin zesty tare da guntun tortilla, ƙara shi zuwa koren salatin ko yi masa hidima a saman burger. Ko kuma kuna iya jin daɗinsa kai tsaye daga cikin kwano da cokali guda. Yana cewa mai kyau.
yadda ake aske gashi a gida
Rabin Gasa Girbi 38. Poblano Spicy, Black Bean da Quinoa Enchiladas
Babban mai cin ganyayyaki mai daɗi wanda ke amfani da kayan abinci da yawa kamar albasa, tafarnuwa, wake, quinoa da kayan yaji. Da duk cuku saboda, da kyau, cuku ne.
Kitchen mai kishi 39. Lafiyayyan Avocado Black Bean Brownies
Wanene ya ce cin lafiya yana nufin tsallake kayan zaki? Ba mu ba. Waɗannan baƙar fata da ba su da kiwo kuma ba su da alkama suna da gina jiki kuma dadi.
Peas Biyu da Pod Su 40. Salatin Baki
Ci gaba da kasancewa mai sauƙi tare da wannan gamsarwa, salatin mai tsami-crunchy.
Tsuntsaye na Yum 41. Naman alade Adobo da Baƙar wake
A bar shi ya dahu.
Gimme Wasu Tanda 42. Minti 10 Abarba Black Bean Tostadas
Tafi Tex-Mex a cikin mintuna kaɗan.
Abincin ganyayyaki mai sauƙi 43. Cuban Black Bean & Mango Bowl
Havana, ooh na-na (ay)...
Kitchen mai kishi 44. Gasasshen Dankali Da Salatin Wake Da Fresh Abarba Masara Salsa
Makullin burge baƙi ba tare da ƙoƙari mai yawa ba? Salsa na gida.
Hoto: Liz Andrew/Salo: Erin McDowell45. Salmon Bowl tare da Farro, Black Beans da Tahini Dressing
Jam-cushe da furotin.
Samu girke-girke
shirya gashi don gashin siliki
Carlsbad Sha'awar 46. Tushen Wake Gasa
Yin wannan ga kowane ƙungiya har zuwa ƙarshen zamani.
Hoto: Liz Andrew/Salo: Erin McDowell47. Avocado da Black Bean taliya Salatin
Ku ci ragowar abincin rana duk mako.
Samu girke-girke
Cikakken Taimako 48. Black Bean Skillet Scramble tare da Cheesy Polenta
Win brunch, tare da taimakon siliki polenta.
Lexi's Tsaftace Kitchen 49. Miyan Black Wake Mai Sauki
Abincin rana zai kasance a shirye a cikin tsuntsu (kuma an ɗora shi da karas da seleri, don ƙarin kashi na kayan lambu).
Cikakken Taimako 50. Vegan Black Bean da Masara Burgers
Yi ƴan ƴan ɓawon burodi da daskare su don abincin dare na mako mai zuwa.
LABARI: 50 Mafi Girma Burger Recipes a cikin Universe
Snixy Kitchen 51. Bakar wake mai fata da Veggie Mexican Pizza
Yara za su so wannan (da kuma manya).
Alade da Quill 52. Spicy Soyrizo and Black Bean Empanadas
Wanene ya san za ku iya bulala empanadas daga gwangwani?
Kitchen mai kishi 53. Slow-Cooker Black Bean, Quinoa da Miyan Tortilla na kaza
Za mu ci wannan duk tsawon lokacin sanyi.
Yadda Dadi ke Ci 54. Ranar Wasan Giya Chili
Ko kamar yadda muke so mu kira shi, giyar giyar yau da kullun.
Hoto: Liz Andrew/Salo: Erin McDowell55. Mini Nachos
An bayar da izinin cin nachos don abincin dare.
Samu girke-girke
LABARI: Abinci 12 Zaku Iya Yi tare da Gwangwani na Cannellini Wake
![Baba ya tambayi ɗiyar da aka haifa kurma ko za ta ji a mafarki: '[Wannan] ya shake ni sosai](https://pamperedpeopleny.com/img/family/20/dad-asks-daughter-who-was-born-deaf-if-she-can-hear-her-dreams.jpg)
