Soo qaado dhadhanka Caribbean ee gurigaaga adoo isticmaalaya digirta digirta fudud ee madow oo leh xayawaan duug ah. Iyada oo ka baxsan qorshayaasha, dhammaan walxaha ku jira maraqkan waa cuntooyin sahlan oo caadi ah, iyo, dabcan, waxay yihiin dhammaan khudradda, vegan , iyo caano-la'aan. Isticmaal marinka khudaarta ee aan lahayn gluten-gluten si aad u sameyso maraq-dhadhan-la'aan. Ku darso maraqa kulul! Maraq aad u qurux badan oo ah khudradda quruxda badan ee Kwanzaa.
Sawir iyo sawir muujinaya Beerta Beerta.
Waxa aad u Baahantahay
- 1 basal yar (caddaan)
- 2 xabo oo toon ah (daadi)
- 1 tbsp. saliida saytuunka
- 1 14-wiqiyadood oo digir madow (miiray)
- 2 koob oo ah maraq khudradeed
- 1 Calaamadeyn cagaaran oo dhexdhexaad ah, shredded (qiyaastii 1 1/2 koob)
- 1 tsp. dumin
- 1 baakad
- 1/4 koob cilantro (cusub, duqeeyey)
- Saliid (dhadhan)
- Basbaas (dhadhamin)
Sida loo sameeyo
- Sauté toon iyo basasha 1 tbsp. ee saliidda sayniska ah ilaa laga gaaro wareega (ilaa 5 daqiiqo).
- Marka xigta, ku dar maraq khudradda cagaaran, caleen caleen, xajin iyo qoryaha la jarjaray (yar yar yar ee dharka) iyo kari ilaa 15 daqiiqo (ha karkarin).
- Isku dar digirta madow ee dufan leh oo isku kari ilaa 5 daqiiqadood oo dheeraad ah, adoo ku daraya maraq yar ama khudradda cagaaran sida haddii loo baahdo si joogta ah.
- Xilliga milixda iyo basbaaska dhadhanka.
- U adeegso oo aad qurxan tahay qoryaha la jarjaray iyo cilantro cusub.
- Si aad u adeegto, ku dheji foornada maraq ama qaadada on top of bariiska cad cad. Waxaad ku qurxin kartaan cilantro iyo xayiraad xayiraad ah.
Waxay samaysaa saddex qaybood.
Sida maraq duban? Halkan waxaa ah dhowr nooc oo kala duwan oo isku day:
- Maraq aad u fudud oo fudud oo maraq hilib duban ah
- Maraq tortilla laga sameeyey maraq
- Maraq madhican madoobaan leh madhacad madow
- Sidoo kale fiiri: maraqyada koonfurta iyo kariibada ee Kwanzaa
| Tilmaamaha Nafaqada (adeeg kasta) | |
|---|---|
| Calories | 605 |
| Total Fat | 7 g |
| Fatuurad la ruxay | 1 g |
| Fat | 4 g |
| Kolestarool | 0 mg |
| Sodium | 640 mg |
| Carbohydrateska | 105 g |
| Fiber diirran | 28 g |
| Protein | 35 g |