Waan jeclahay khudaarta cagaaran - way caafimaad qabaan, sahlan yihiin, iyo marka laysku geeyo kouscous, sida ku jirta buuggan, waxay u sameeyaan cunto degdeg ah oo buuxa, maaddaama ay couscous tahay mid deg deg ah oo sahlan. Wixii vegan version ah, ka saar jiiska feta.
Qadar dheeri ah, isticmaal quinoa meel ka mid ah koofiyada. Recipe by Golaha Cunnada Buunshaha.
Waxa aad u Baahantahay
- 1 10-xabbo oo sanduuq ah
- 1 basbaas jarjar gaduud ah, jarjar
- 1 basbaas jilicsan, googo jarjar
- 1 yar yar oo jilicsan, oo jarjaran
- 1 zucchini yar yar, jarjaran
- 1 qaado oo milix ah
- 1/4 tsp basbaaska
- 3/4 tsp min dufan
- 3/4 tsp xilliga talyaaniga
- 2 Tbsp oo saliid ah
- 3 Tbsp oo ah khaliijka balsamic
- 5 wiqiyad farmaajo faleed (waa ikhtiyaari)
Sida loo sameeyo
Foornada kuleylka kuleylka ah ilaa 425 digrii.U diyaari naqshad jibbaar ah si waafaqsan tilmaamaha xirmada.
Isku diyaari basbaaska alwaax, zucchini iyo squash jaalaha ah. In baaquli yar yar, qoyan cusbo, basbaas, toon, saladh, saliid iyo balsamic balsamic iyo basasha leh khudaarta.
Khudaar faafa si siman u duub digsi iyo dubi 10 ilaa 12 daqiiqo ama ilaa khudradu ay noqdaan kuwo hagaagsan. Kaydka ka baxsan marinade.
U ogolow khudradda inay wax yar ku qaboojiso, ka dibna waxay ku riixdaa marinade haray, jeexan iyo jiis.
Adeegyada: 6
Kaloorida / Adeegyada: 306
Nafaqada: Adeeg kasta wuxuu bixiyaa qiyaastii: 306 kalori, 1 g protein, 43 g carbohydrates, 4 g fiber, 10 g dufan (4 g saturated), 21 mg oo kolesterool ah, 26 mcg folate, 1 mg birta, 655 mg sodium.
| Tilmaamaha Nafaqada (adeeg kasta) | |
|---|---|
| Calories | 195 |
| Total Fat | 10 g |
| Fatuurad la ruxay | 4 g |
| Fat | 4 g |
| Kolestarool | 21 mg |
| Sodium | 227 mg |
| Carbohydrateska | 20 g |
| Fiber diirran | 3 g |
| Protein | 7 g |