Tani waa mid ka mid ah siyaabaha ugu macquulsan ee loogu diyaargaroobo. Inkastoo aad isticmaali karaysid budada dufanka leh ee lagu talagalay, si aad u qallajisid abuurka cumin waxay ku dareysaa taabasho aad u macaan. Ku dhaji buugashadan leh khudradda la dubay ama saliidda leh ama bariiska ama pilinka quinoa.
Waxa aad u Baahantahay
- 2 miino filim, 1 1/2 ilaa 1 3/4 inch oo qaro weyn
- 1 qaado qaado / 15 mL saliid saytuun ah
- 1 qaado qaado / 15 mL abuur ah (ama 1 1/2 qaado shaah / 7.25 mL)
- 2 qaado shaah / 10 mLP barkhada madow
- 1 qaaddo shaah / 5 mL dux ah oo cusbo ah
- 1/4 qaado shaah / 1.25 mL budada toon
Sida loo sameeyo
Ku dhaji abuurka cumin iyo bactereplorn galay farsam yar yar oo kuleylka dhexdhexaad ah. Tasted udgoon 1-2 daqiiqadood, si joogto ah u dhaqdhaqaaqa dhirta ku saabsan si aanay u gubin. Marka ay noqdaan kuwo wanaagsan oo udgoon, ka saar digsiga kuleylka iyo meel khudradda dabiiciga ah ku rid bacda lakab ama dhoobo iyo weel. Iska xawaash dhir, laakiin hubi in ay leeyihiin wax yar oo ah maaddo. Ha ku boodin boodh wanaagsan. Ku dhaji dhir udugga, ku dar saliid saliid, saliid badda, iyo awoodda toonta.
Walaaq ku dar.
Iskudhaan kuleylka kuleylka sare. Iska yaree labada dhinac ee hilibka dabiiciga ah. Baraf baraf ah 5 daqiiqo dhinac kasta, iyada oo ku xidhan dhumucda iyo dareenka la rabo. Marka boomaatada la kariyo si aad u jeceshahay, ka soo saar shucaac oo u daa busteyaal dhowr daqiiqo. U adeegso dhinacyada aad jeceshahay.
| Tilmaamaha Nafaqada (adeeg kasta) | |
|---|---|
| Calories | 322 |
| Total Fat | 23 g |
| Fatuurad la ruxay | 7 g |
| Fat | 12 g |
| Kolestarool | 88 mg |
| Sodium | 1,218 mg |
| Carbohydrateska | 3 g |
| Fiber diirran | 1 g |
| Protein | 25 g |