Tani waxay walwal walwal leh oo la yiraahdo Thai-kareemku waa mid aad u fudud in la sameeyo, isla markaana aad u dhaqso! Markaad haysato khudradda la jarjaray, waxaad ku dhowdahay in aad samayso, sida kariska cuntada fudud yahay. Suugo karootada guriga laga sameeyo waxay si siman u fududaan kartaa inay walaaqaan walxaha maaddada oo dhan, isla markaana aad diyaar u tahay inaad tagto. Sida bonus, kareemka khudradda ah waxaa laga samayn karaa waxoogaa noocyada kala duwan ee khudradda, ama hal cagaar (sida broccoli), haddii ay taasi oo dhan ku haysato qaboojiyahaaga (ama aad ku jirto niyadda).
Si aad uga dhigto walaaq-kari si aad u hesho cunto dhamaystiran, ku dar 1/2 koob oo ah cashuurta , tofu , ama karootada la kariyey inta lagu jiro daqiiqadkii ugu dambeeyay ee wakhtiga cuntada.
Waxa aad u Baahantahay
- 6 koob oo kala duwan oo noocyo qudaareed leh (sida broccoli, boqoshaada, ukunta, karootada, zucchini, iwm)
- 1/3 basal (jarjaran)
- 1/2 koob oo digaag ah (ama maraq khudradeed)
- 1 qaado kooke (ama caafimaad kale
- saliid lagu dubo kariyo )
- Ikhtiyaari: 1 lakab oo casiir ah (oo si khafiif ah loo jarjaray)
- Suugaanta:
- 2 qaado oo ah suugo Iibsiga (ama suugo goosta khudradeed)
- 2 qaado qaado suugo subag (ama
- tamari )
- 2 qaado qaado suugo kalluun
- 2 qaado sonkorta bunni
- 6 illaa 8 xabo oo toon ah (ama 1 qaado oo la jarjaray toon ah)
- 1 qaado oo ah basbaas cayenne (hagaajin dhadhanka)
Sida loo sameeyo
- Ku rid dhammaan kareemka dufan-karkarinta (suugo jilicsan, suugo soodhaha ah, suugo kalluunka, sonkorta bunni, sharoobada, iyo basbaaska cayriinka) si wada jir ah u walaaqaya-Tani waxay u egtahay in badan oo toon ah, laakiin waxaad u baahan doontaa dhar kasta si loo abuuro suuggan taajirka ah-Joogso.
- Saliida ku rid salada wok ama foosto weyn oo kuleyl badan leh. Haddii aad isticmaasho kuleyl aad u sareeya, hubso in aad maaddooyinkaaga oo dhan diyaar u ahaato oo aad isku xidho, maadaama miisaankani uu si dhaqsi ah u kaco!
- Ku dar basasha iyo 2 qaado oo ah maraq iyo walaaq-1 daqiiqo ilaa basasha jilicsan. (Isticmaal yar maraq yar halkii aad ku dari lahayd saliideed badan ayaa sii deynaya dufanka / kaloorida hoose).
- Haddii wukadu qallalan tahay, ku dar wax yar oo dheeri ah iyo khudradda cagaaran (tani waxay ku jiri kartaa dabacasaha, boqoshaada marka laga reebo badhanka ama boqoshaada bunni , digirta cagaaran, ukunta, cagaarka, iwm.). Walaaq 2 daqiiqo, ama ilaa khudaarta ay jilicsan yihiin (eggplant waa inay noqoto kabriid). Ku dar 1 ilaa 2 qaado oo maraq ah markasta oo ay noqoto mid qalalan.
- Ku dar inta ka hartay khudaarta, oo lagu daro suugada. Walaaq-shiil ilaa khudaarta cagaaran dhalaalayaan, laakiin wali waa giigsan (1 ilaa 2 daqiiqo).
- Ka fogow kuleylka iyo samee dhadhan-baaritaan. Haddii kareemkaagu u baahan yahay milix dheeraad ah, ku dar kari kari kalluun badan. Haddii ay dhadhamiso aad u cusbo, ku dar cadaadiin liin ah. Haddii aad u badan, ku dar sonkor yar. Ku dar basbaas caymis xad-dhaaf ah haddii aad doorbideyso isbaareysi.
- Ku diyaarso bariis caano badan. Tani sidoo kale waa mid aad u fiican oo leh jajab yar oo laysku qurxiyo (kuwa jecel bucinada ), sida Nam Prik Pao Chili Suugo .
| Tilmaamaha Nafaqada (adeeg kasta) | |
|---|---|
| Calories | 282 |
| Total Fat | 3 g |
| Fatuurad la ruxay | 1 g |
| Fat | 0 g |
| Kolestarool | 0 mg |
| Sodium | 3,069 mg |
| Carbohydrateska | 58 g |
| Fiber diirran | 8 g |
| Protein | 15 g |