Cunto khudraddan iyo vegan ee khudradda cagaaran ee digirta ah (cawska digaan beelka ah) waxay u isticmaashaa maaddooyinka la diyaariyay iyo qasacadaysan si aad u karbaashid si degdeg ah - runtii waa sahal aad u dhaqso badan oo sahlan. Inkasta oo ay isticmaasho maaddooyinka qasacadaysan, waxaad ku dartaa dhir udgoon badan si aad u siisid chickpeas khudaarta dhabta ah ee Hindiya. Waxaan jecelahay cuntada Indian, waxaan jeclahay fikradaha cuntada degdega ah oo sahlan, sidaa daraadeed kuwan fudeydka ah ee fudfududka ah waa mid ka mid ah suxuunta aan ugu jecelahay, waana qashin aan ku haynayo wareegtada caadiga ah. Waxaan u maleynayaa in aan koobi ka dhigi doono hal mar bil gudaheed (waxaan ku dhawaad ku darayaa isbinaajka ama kaluunka si aad u yar koritaanka cagaaran).
U diyaarso chickpeas aad u jajabisay cad ama caleen bariis ah ama midab kale oo dhan si aad u sameyso cunto buuxda halkii aad saxan lahayd, haddii aad jeclaan lahayd.
Cuntadani waa khudradda, vegan iyo gluten-free.
Eeg sidoo kale:
- Cunto khudradeed oo khibrad badan leh
- Cunto khudaar oo badan
Waxa aad u Baahantahay
- 1 basal, la jarjarey
- 2 tbsp oo saliid ah
- 1/2 koob
- maraq khudradeed
- 2 15 15 daqiiqo 1/2 wiqiyadood ah digirta digirta (digirta garbanzo), miiray
- 1 daawo budada cawska
- 1 tufaax budada ah ama fiiqan
- 1 cawska
- 3 tbsp diyaarsan diyaarinta
- 2 15 1/2 wiqiyadood oo la jarjaray yaanyo (looma baahna in la daadiyo)
Sida loo sameeyo
Marka hore, saliidda saliida ah kuleylka kuleylka dhexdhexaad ah ee foornada waaweyn ama digsiga digsiga. Ku dar basasha la jarjarey iyo qoris baska ilaa inta jilicsan, illaa 3 ilaa 5 daqiiqadood.
Ku dar maaddooyinka haray oo walaaqaya si aad isugu darsato. Dabool, oo u oggolow inaad karisid ugu yaraan 5 daqiiqo, kareyso marmar, ilaa inta la kululeeyo.
Sida cuntooyinka badan ee Hindiya ah, midkani uma baahna cusbo kasta, maadaama uu ku tiirsan yahay isku dhafka dhirta Hindiya ee dhadhanka.
Hase yeeshee, haddii aad isticmaashid cunto caafimaad leh, si kastaba ha ahaatee, waxaa laga yaabaa inaad seegto cusbada, sidaa daraadeed ku dar waxoogaa yar (Waxaan kuugu dhowahay in aad ku taliso cusbo milix ama cusbo cusbo ah meel fadhiga miis joogta ah).
Cuntadani waxay sameyn doontaa qiyaastii 6 qaybood haddii aad u sameysid saxan dhinaca ah. Hadaad qorsheynaysid inaad u adeegto asaas ahaan, si kastaba ha ahaatee, u qorshee inaad ku sii dhawaato 3-4 meelood.
Eeg sidoo kale: Fikrado casho ah oo dheeli ah oo la yiraahdo vegan
Sidan oo kale sida buuggan qashinka ah ee loo yaqaan 'chickpeas Indian'? Halkan waxaa ku yaal cuntooyin badan oo khudradeed iyo khudradda dietinta ah ee khudradda Hindiya si ay isku dayaan:
- Khudradda sambar-macaan ee cunta
- Samos la dubay oo la dubay oo la dubay iyo baradhada
- Vegan naan (guri xajmiga Hindiya)
- Khudaarta khudaarta ee khatarta ah (subji)
- Xaaladaha khatarta ah
- Tandoori-tukui-qandac ah tofu
- Coconut khudradda qandhicilka ah
- Aloo matar (baradho la kariyey Hindiya iyo digir
- Xitaa khudaar badan oo khudradeed cunto cunno ah
| Tilmaamaha Nafaqada (adeeg kasta) | |
|---|---|
| Calories | 854 |
| Total Fat | 22 g |
| Fatuurad la ruxay | 3 g |
| Fat | 10 g |
| Kolestarool | 0 mg |
| Sodium | 606 mg |
| Carbohydrateska | 130 g |
| Fiber diirran | 29 g |
| Protein | 43 g |