Baba ganoush (mararka qaarkood ayaa lagu dhajiyaa baba ghanoush), faafidda Bariga Dhexe iyo foori, waxay la mid tahay hummus laakiin waxaa lagu sameeyaa eggplant halkii digirta (digirta garbanzo).
Cunto khudradeedkan iyo khudradda tufaaxa ah ayaa si gaar ah u midoobaya, maxaa yeelay waxay u isticmaashaa digirta qaar ka mid ah sawirrada dhaadheer. Inkastoo lagu daro chickpeas in baba ghanoush aysan aheyn mid dhaqan ahaan ah, waxay bixisaa korriin yar oo borotiinka ah taas oo udub dhexaad u ah tufaaxa iyo vegans , (ama qof kasta oo ku jira cuntada sare ee borotiinka ). Inta badan diyaarinta bariga dhexe waxay isticmaalaan kaliya ukunta la shiiday oo dhir udgoon leh, ama leh la'aanteed.
Caadi ahaan, eggplant waa in la dubay on olol furan, ama ugu yaraan on shiilan, laakiin foornada, sida ee qosolka this, sidoo kale waxay shaqeyn doontaa, iyada oo cad cad dhadhan yar. Laakiin sida hummus, ma jiraan wax qalad ah oo lagu sameeyo baba ganoush, ra'yigayga (qaar ka mid ah cuntada sida xitaa u wac majones). Anigu shakhsi ahaanba waan jecel yahay kaliya habka loo sameeyay!
Sidaa daraadeed, waxaa jira sababo badan oo vegans ah oo dhan u muuqdaan inay jecel yihiin hummus aad u badan, taas macnaheedu waa inay jiraan sababo badan oo wanaagsan oo looga shakisan yahay in aad jeclaan doonto buuggan la midka ah bummus sida baba ghanoush.
Cuntadan bani-aadka fudud ee baba ah waa khudradda, vegan, iyo gebi-ahaanba aan lahayn. Wixii ah xitaa caafimaad ahaan, waxaad sidoo kale isku dayi kartaa buuggan aan xabbad-joojin lahayn iyo baruurta-kaabiga ah ee baba ganoush .
Waxa aad u Baahantahay
- 1 eggplant ballaaran
- 1 karaa chickpeas, miiray (digirta garbanzo)
- 3 xabo oo toon ah
- 1/4 koob oo liin macaan
- 3 tbsp.
- tahini
- Saliid badda ah
- 1/4 koob saliid saytuun ah
- 2 tbsp. dhir cusub oo la jarjaray (dooran)
Sida loo sameeyo
- Ukunta ukunta oo kala badh, oo ku shuba 400 F foornada illaa 45 daqiiqo, ama ilaa jilicsan.
- U ogolow inaad wax yar qaboojiso, ka dibna ka soo bax gudaha gudaha ukunta, sii deyn maqaarka.
- In blender ama processor qalabka, isku darso bataatiga iyo inta ka hadhay maaddooyinka, marka laga reebo saliid iyo dhir, ilaa siman. Isku darku wuxuu noqon doonaa mid aad u qaro weyn. Si tartiib ah u gali saliidda sayniska ah ilaa iyo si fiican isku dhafan.
- Isku qas mooska xabbadeysan ee la doorto.
Soo-jeedinta adeegga roodhiga: Ku raaxeyso babaasha gurigaaga ah ee loo yaqaan 'gabaoush' oo la adeegsanayo dhirta (pegs), pita (ama nooc kasta oo kale oo kabo ah), ama sida faafidda sandwich. Si aad u adeegto, qallaji leh wax yar oo saliid dahabi ah oo dheeraad ah (isticmaal tayada ugu fiican ee aad haysatid) oo ku rusheey budo budada ah, paprika ama cumin waxoogaa midab ah. Waxaan jecelahay in aan ku faafiyo qaar ka mid ah baba ghanoush ee tortilla bur ah iyo ku dar salad, yaanyo, iyo khudradda for a vegan sandwich .
Xaqiiqooyinka Nafaqada:
Hal adeeg ayaa bixiya qiyaastii: Kaloori: 304; kalooriyeyaasha baruurta: 118; dufanka guud: 13.1g 20%; dufanka buuxa: 1.7g, 8%; kolestaroolka: 0mg, 0%; sodium: 58mg, 2%; Wadarta carbohydratesda: 37.8g, 13%; Fiber diet: 11.8g, 47%; sonkorta: 7.3g; borotiinka: 11.9g; fitamiin A 3%, fitamiin C 14%; calcium 9%; birta 23%, oo ku saleysan cunto 2000 kaloori ah.
Eeg sidoo kale: Cunto-Bannaan Baba Ganoush Recipe
| Tilmaamaha Nafaqada (adeeg kasta) | |
|---|---|
| Calories | 280 |
| Total Fat | 15 g |
| Fatuurad la ruxay | 2 g |
| Fat | 9 g |
| Kolestarool | 0 mg |
| Sodium | 150 mg |
| Carbohydrateska | 31 g |
| Fiber diirran | 8 g |
| Protein | 9 g |