Xusuusnow digirta iyo karootada? Waxay had iyo jeer ahaayeen waxyaabo la iskaga tuuray xerada ama kafateeriyada dugsiga, midkiiba ama laba qasacad oo isku dhafan. Blech. Aniga, mid ka mid ah, marnaba wax walwal ah uma hayo iyaga. Waxaan heystaa xusuus gaar ah oo ka mid ah xusuusta qolka adeega ee ka dambeeya miiska ka dib markii badi xeryaha kale ee loo adeegay - xabbadood oo karootada ah iyo digirta cagaarka ah ayaa ku soo jeeday hareeraha dareeraha oo u ekaa biyaha bulaacada.
Dabadeed waxaan karsanay nooc ka mid ah digirta cagaaran ee cagaaran, jilicsan, karootada gu'ga ah ee qadar yar oo saliid ah, rusheeyeen xoogaa cusbo oo cusbo ku daboolan leh oo leh xawaashyo cusub. Xasuuso!
Cuntadani waxay ku baaqeysaa geedo guga. Waxaan runtii jecel yahay naaskada cusub ee saxankaan, laakiin dill, gariir, iyo dhir waa dhadhan fiican, sidoo kale.
Waxa aad u Baahantahay
- 1 1/2 ilaa 2 rodol oo ah digir cagaar ah (gudaha pod)
- 4 dabacasaha dhexdhexaad ah
- 2 Labad subag
- Saliid dhadhan
- Qiyaastii 1/3 koob oo geedo guga lagu jarjarey
Sida loo sameeyo
- Digir nafaqo. Karootada jilicsan oo iyaga u googoosa yar yar-waxaad u rabtaa iyaga oo cabbira isku mid ah sida digirta.
- Kaadi subagga digsi weyn oo qaboojiye leh ama digsi saaran kuleyl dhexdhexaad ah. Marka subagga la gooyey, ku dar karootada. Ku rushee qiyaas ahaan 1/4 qaado oo cusbo ku daadi, walaaq isku laabo subagga, kuna dar 2 qaado oo biyo ah. Dabool digsiga, yareeyo kulaylka ilaa dhexdhexaad, iskana daa ilaa karootiga ay ku dhawaadaan 3 daqiiqadood.
- Isku dar digir. Isku dar si aad isugu darsatid digirta leh karootada iyo in la jeexo digirta suugada subagga. Dabool digsi oo sii wad sii karinta ilaa digirta ayaa u beddelay iftiin cagaaran oo cagaar ah, waana qandaraas, ilaa 2 daqiiqo.
- Qaado digsiga kuleylka. Ku dar qiyaastii kala bar cawska iyo isku walaaq si ay ugu daraan karootada iyo digirta. Dhadee saxanka oo ku dar milix dheeraad ah si aad u dhadhamiso. U daadi roodhida caleenta haray.
| Tilmaamaha Nafaqada (adeeg kasta) | |
|---|---|
| Calories | 153 |
| Total Fat | 4 g |
| Fatuurad la ruxay | 2 g |
| Fat | 1 g |
| Kolestarool | 10 mg |
| Sodium | 82 mg |
| Carbohydrateska | 22 g |
| Fiber diirran | 8 g |
| Protein | 8 g |