Maraq this bean waa snap ah si wadajir ah ula tuuro dhowr nooc oo digirta qasacadaysan, sausage qaar ka mid ah, iyo xilliada aasaasiga ah. Waa maraq aad u fiican maalinta barafka, waana wax aad u badan.
Uma baahnid in aad adeecdo kabista; Isticmaal noocyo kala duwan oo digir ah ama isbeddel khudaarta iyo xilliyada. Digirta madow ama digirta faraha ayaa ah doorashooyin wanaagsan oo maraq ah. Chickpeas waa xulasho fiican oo loogu talagalay qoto dheeraadka ah. Ku dar koob ama waxyaabo cusub oo la jarjaray ama la jarjaray, isbinaajka, isweydaarsiga, ama chardiis switzerland qaar ka mid ah midab iyo nafaqo dheeraad ah. Ama ku dar 1/2 koob ilaa 1 koob oo ah baradho la jarjaray ama rutabaga iyo karootada. Haddii aad jeceshahay dhadhan tamaandhada ah ee maraqaada, ku dar wax yar oo suugo yaanyo ah ama 14.5-wiqiyadood oo ah yaanyo la jarjaray.
Haddii aad doorbiddo maraq khudradeed, waxaad ku beddeshaa maraq digaag leh maraq khudradeed leh oo ka fogaato bolse. Ama ku dar sausaysiga khudradda maraqa.
Waxaad u adeegtaa maraq beebka delicious leh rooti kuleyl la dubay si ay u cunaan cunto quraac leh.
Waxa aad u Baahantahay
- 1 basal dhexdhexaad ah
- 2 karootada (yar)
- 1 basbaaska casaan (ama huruud ah, oranji, ama cagaaran)
- 2 qaado oo saliid saytuun ah (ama subag)
- 1/2 koob celery ah (la jarjaray)
- 2 xabo oo toon ah (daadi)
- 12 wiqiyadood sausage ah (sida, kielbasa, iyoouille, ama sausage)
- 1/2 koob oo digir ah oo digriiga ilmaha (barafaysan)
- 1/2 qaado shaaha
- 1/8 qaado shaaha basbaaska madow
- 1/2 qaado shiidan caleenta cagaaran
- 4 koob
- digaag
- 1 (15-wiqiyadood) ayaa ku fiicnaan kara digirta waqooyiga (waa miiray oo la rusheeyey)
- 1 (15-wiqiyadood) wuu awoodaa
- digirta badda (oo miiray oo la rusheeyey)
- 1 (15-wiqiyadood) digirta gaduudka yar yar (miiray oo la rusheeyey)
- 1 qaado oo ah dhir cusub (la jarjarey)
- Ikhtiyaari:
- Muuqaalada la soo bandhigay
Sida loo sameeyo
- Peel basasha oo adigana adigaa iska jeexi.
- Peel iyo laadhuuda karootada.
- Iska xoqdo basbaas gambaleelka dhererka badhkiis; saaro abuurka iyo feeraha. Iska yaree injirta 1/4-inch.
- Iska ilaali saliidda sayniska ee foornada ama foornada Nederlandiga kuleylka dhexdhexaadka ah. Ku dar basasha iyo suugo ilaa 3 daqiiqo.
- Ku dar karootada, basbaaska gawaarida, celery, toonta, iyo bolse; u kari 2 daqiiqo dheeraad ah. Haddii ay bololku dufan yihiin, ka daadi dufanka xad-dhaafka ah.
- Ku dar digirta lima, milix, basbaas, basil, iyo maraq digaag. Isku kari kari ilaa kuleyl dhexdhexaad ah; yareyso kuleylka hoose, dabool, oo isku kari ilaa 30 daqiiqo.
- Ku dar digirta dufan ee la qubey; Isku kari daboolka illaa 10 daqiiqo ka dheer.
- Walaaq dhirta la jarjarey iyo qaadada u adeega suxuunta. Haddii loo baahdo, qadarka ugu sareeya ee la socdo.
- Ku darso rooti ama rooti khamiir leh ama duub.
Talooyin
Maraqa waxaa kaloo lagu kariyaa dheriga qolofta. Haddii aad rabto in aad dibedda u baxdo si aad ugu raaxaysato maalinta, sii wad oo isku darso khudaarta cagaaran, sausage, iyo waxyaabaha kale ee ku jira mashiinka qafiifka ah. Hoos u dhig oo hoos u dhig oo u daa qiyaastii 4 ilaa 6 saacadood, ama ilaa khudaarta ay jilicsan yihiin. Waxaad guriga u imaan doontaa maraq raaxo kulul leh.
| Tilmaamaha Nafaqada (adeeg kasta) | |
|---|---|
| Calories | 759 |
| Total Fat | 14 g |
| Fatuurad la ruxay | 4 g |
| Fat | 6 g |
| Kolestarool | 22 mg |
| Sodium | 552 mg |
| Carbohydrateska | 117 g |
| Fiber diirran | 33 g |
| Protein | 45 g |