Maraqkan cusub ee guga 'asparagus' waxaa lagu daraa chickpeas iyo dhadhan leh gremolata, isku dar ah dhir, toon, iyo liin. Ku darso koorsada koowaad ee xaflad casho ah gu'ga ama koorso muhiim ah oo leh salad dhinaca ah, xoogaa jiis ah, iyo roodhi qallalan.
Waxa aad u Baahantahay
- 1 farabadan
- asparagus (qiyaastii 12 wiqiyadood)
- 4 koob oo ah maraq qudaar ama
- digaag
- 1 (15 wiqiyadood) chickpeas (aka
- digirta garbanzo ), waa la raaciyaa oo la miiray
- 1 qaado oo milix ah oo milix leh, oo lagu daray waxyaabo badan oo dhadhanka ah (ka geddisan inta badan isticmaalida maraq iibsashada)
- 1/2 koob oo caleemaha cagaaran ah
- 10 illaa 12 caleemo ah (dooran)
- 1 liin
- 1 dhoobo toon
- 2 qaado
- saliid dahab ah oo bikrad ah
- 1/4 qaado shaaha basbaaska madow
Sida loo sameeyo
- Isku jar caws dhoobada adigoo jaraya oo tuuraya hoose ee hoose ama caleenta (haddii dariiqyada la qalajiyo ama lebisto, jarjar oo iska xaaraan ku filan si ay uga takhalusaan!). Iska yaree talooyinka asparagus (kaliya 1 ilbiriqsi ama wax ka sarreeya) oo meel dhig. Qiyaasta caleenta maqaarka ee caleenta cagaarshaha oo u kala dhig ka mid ah talooyinka.
- Biyo raaci oo daadi digirta.
- Ku rid chickpeas iyo maraq dhexaad dhexdhexaad ah. Isku kari kari ilaa kuleyl aad u sareysa. Ku dar caws dhoobo iyo cusbo, haddii aad isticmaasho. Isku habee kuleylka si joogta ah u kari si joogto ah u karsaarana ilaa inta dhererka uu yahay mid aad u jilicsan, 5 illaa 10 daqiiqadood iyadoo ku xiran inta dhererka cawska dhererka ah.
- Iyadoo maraq maraq, fal waxashnimo leh dhir. Ku rid baaquli yar. Haddii aad isticmaasho naaso, fal waxashnimo leh oo sidoo kale ku dar dhir.
- Peel iyo fal waxashla leh toonta iyo ku dar dhir.
- Rinjiga liin ee isku dar dhir ah-qajaar. Iska yaree liin ee nuska iyo casiir ka dhig isku dar ah. Ku dar saliidda sayniska iyo basbaaska. Walaaq ku dar. Ku dar milix aad u dhadhamiso oo dhinac dhigo.
- Haddii aad haysatid sheyga gacanta, hadda waa wakhti fiican in la isticmaalo-maraq dhoobada dhererka ilaa inta la siman yahay. Lama-shaandho gacmeed Ciriiri maraq dhexdhexaad ah ama qalajiye. U hubso inaad daboolka sare ugu daboolato tuwaal kijinka ah si aad u qabatid wax kasta oo isku dhufasho leh oo iska ilaali gubashada. Weydi ilaa inta si buuxda u siman.
- Maraqa maraqa ku soo celi kaddibna u geey qariidad. Ku dar talooyin qashinka ah, adigoo yareynaya kuleylka si aad u ilaalisid kaneecada, oo aad karisid ilaa inta talooyinka ay yihiin hindise, illaa 3 daqiiqo. Ku dar milix aad u dhadhamiso. U diyaarso maraq kulul, oo leh qallajin of isku-dar ah-dhir ah isku dhafan on top.
| Tilmaamaha Nafaqada (adeeg kasta) | |
|---|---|
| Calories | 416 |
| Total Fat | 12 g |
| Fatuurad la ruxay | 2 g |
| Fat | 6 g |
| Kolestarool | 0 mg |
| Sodium | 1,481 mg |
| Carbohydrateska | 61 g |
| Fiber diirran | 14 g |
| Protein | 22 g |