Khansiirta iyo kuwa aan isku dhejinaynin waxay ku raaxeysan doonaan buugashooyinka caanaha ah ee caafimaadka leh iyo kuwa caafimaadka leh ee laga sameeyo quinoa iyo digirta madow . Digir kasta oo la kariyey ayaa ka shaqeyn doona buuggan, laakiin digirta madow waxay leeyihiin "dhadhan" macaan oo si fiican u shaqeeya halkan.
Tani waa soo-kabad weyn oo loogu talagalay isticmaalka digirta la kariyey ee la kariyey, laakiin haddii aanad dhicin, waxaad isticmaali kartaa digirta madow ee qasacadaysan.
Waxa aad u Baahantahay
- 1/3 koob quinoa cayriin
- 1 koob oo maraq ah
- 1 1 koob oo la kariyey digirta madow (ama 1 karo digir madow) (hoos fiiri))
- Salt iyo basbaas
- 1/2 koob oo rooti ah
- 1/4 koob oo ah basbaaska gaduudka gaduudka (oo si fiican loo beeray)
- 1/4 koob oo basal cagaaran ah (caws la jarjaray)
- 1 ukun
- 1 qaado shumac
- 1 qaado oo la cabo paprika (ama paprika joogto ah)
- 1/4 qaado oo cusbo ah (ama dhadhan)
- 1/4 shaaha oo ah basbaaska madow (ama dhadhamin)
- 2 qaado oo saliid saytuun ah
- Cagaarka Beeraha:
- 1 ilaa 2 qaado oo saliid saytuun ah
- 1/2 koob oo basasha la jarjarey
- 1 qaado oo toon qaado
- 1 qaado shumac
- 1/2 qaado shiil budada ah
- 1 qaado oo la cabo paprika (optional)
- Saliid dhadhan
- Basbaaska dhadhanka
Sida loo sameeyo
Ka dhig Veggie Burgers
- Bakhshiiste yar yar, soo qaado kiniinka quinoa iyo maraq khudradda.
- Dabool oo kari kuleylka kulaylka ah ilaa 12 illaa 15 daqiiqo.
- Demi kuleylka iyo quinoa fadhiiso, dabool, 5 daqiiqo dheer.
- Ka qaad daboolka oo ku shub quinoa fargeeto.
- Ku dar digirta madow si ay baaquli weyn u noqoto. Daadi digirta leh milix iyo basbaas iyo mashiin digirta si tartiib ah leh masax baradho.
- Ku dar quinoa la kariyey, miisaanka la kariyey, basbaaska gaduudka cas, basasha cagaaran, ukunta, macmacaanka iyo paprika si saxan leh digirta la shiiday.
- Isku walaaq waxkasta oo si fiican u fiiqan. Ku dar khaanado dheeraad ah haddii ay isku dar ah tahay qoyan si aad u sameysid googo. Xilliga isku dhafka leh milix iyo basbaas ay u dhadhamiyaan.
- Isku dar walaxda 4 ama 5 gawaarida, mid walbana waa 1 dhumuc qaro. Iska ilaali saliidda saytuunka ee qulqulka culus ee kuleyl dhexdhexaad ah.
- Cuntada kari si aad u kari ilaa hal dhinac, ilaa 3 illaa 5 daqiiqo.
- Si taxadar leh u daba-galka wiishka iyo kariyo dhinaca kale ilaa ilaa si wanaagsan loo caleemo. Sii wad inaad ku noqotid oo aad karisid khiyaamooyinka ilaa inta lagu karsado iyo dibedda dibedda, qiyaastii 8 ilaa 12 daqiiqo wadarta.
- U adeegso quinoa iyo bacariga digriiga madow ee bacaha, oo leh noocyo kala duwan sida ketchup, mustard, pickles, salsa criolla ama guacamole .
Xilliga Xilliga Cagaarka Digirta duban
- Ku rid saliidda saytuunka ah ee ku taalla fiilada kuleylka dhexdhexaadka ah.
- Ku dar basasha, toonta, macmacaanka, budada bullaaciga ah iyo paprika sigaar cabbin, haddii loo baahdo.
- Karso, kareyso inta badan, ilaa basasha waa jilicsan oo udgoon.
- Ku dar digirta qasacadaysan si aad u hesho farsamada, oo ay ku jiraan dareeraha.
- Ku kari kuleyka dhexdhexaad ah, walaaqaya inta badan, ilaa inta badan dareeraha ka baxa.
- Dhadhami iyo xilli milix iyo basbaas sida loogu baahan yahay.
Tilmaamaha Nafaqada (adeeg kasta) | |
---|---|
Calories | 477 |
Total Fat | 16 g |
Fatuurad la ruxay | 3 g |
Fat | 10 g |
Kolestarool | 52 mg |
Sodium | 543 mg |
Carbohydrateska | 64 g |
Fiber diirran | 17 g |
Protein | 22 g |