Cuntadani waxay ka kooban tahay rooti khudradda cagaaran ee Ruush ama ragu iz ovoshej waa lafiirin leh rooti rooti mugdi ah iyo subag yar, oo si sahlan u noqon kartaa koorso muhiim ah. Ruushyadu waxay jecel yahiin khudaartooda oo aad u jilicsan, sidaa darteed illoobi fikradahaaga al dente khudaarta saxan!
Khudaarta caanka ah waxaa ka mid ah baradhada, basasha, toon, karootada, iyo xididdo. Saaxiibkoodu ma aha mid aad u-jecel, laakiin lammaanaha oo idil, waxaa ka mid ah bagalka, rutabagas, parsnips, iyo cereac (xidid celery).
Waxa aad u Baahantahay
- 1 qaado qaado gabbaldayaha ama saliidda cuntada
- 1 basal oo waaweyn, jar jartey
- 4 karootada, diiray oo jarjar dhererka 2-inch
- 2 baradho cas oo waaweyn, diiray oo jarjar 2-inch
- 1 rutabaga dhexdhexaad ah, diirran oo jarjar 2-inch
- 1 qalalan dhexdhexaad ah, diiray oo jarjar qaybaha 2-inch
- 1 parsnip, diiray oo jarjar dhererka 2-inch
- 1 cereac dhexdhexaad ah (xidid celery), diiray oo jarjar 2-inch
- 1 koob oo khudradda qudaarta ah
- 1/2 koob oo dhir ah jar jartey
- 2 qaado oo sabdo ah
Sida loo sameeyo
- In xirfad weyn ama foornada Holland, basasha saute ee saliidda dhexdhexaad ah ilaa kulul, ilaa 3 ilaa 5 daqiiqo.
- Ku dar karootada, baradhada, rutabaga, dabacasaha, parsnip, iyo cereac, iyo suugo, kareyso, inta badan 10 daqiiqo ama ilaa khudaarta bilaabaan inay burburaan. Ku dar shumac, ku karkar, dabool, yaree kuleylka oo isku kari ilaa 20 daqiiqo illaa khudaarta jilicsan laakiin weli wali qaabkooda.
- Ku dar dhir iyo subag iyo walaaq ilaa subagga la dhalaalay. Xilliga aad ku dhadhamiso milix iyo basbaas. Ku darso rooti rooti mugdi ah ama rooti qoyan iyo subagga.
| Tilmaamaha Nafaqada (adeeg kasta) | |
|---|---|
| Calories | 238 |
| Total Fat | 7 g |
| Fatuurad la ruxay | 3 g |
| Fat | 3 g |
| Kolestarool | 10 mg |
| Sodium | 206 mg |
| Carbohydrateska | 42 g |
| Fiber diirran | 9 g |
| Protein | 6 g |