Chickpeas (digirta aka garbanzo) waxay sameeyaan daawo dhadhan fiican leh, marwalba waqti go'an ah markaad ku dubtay dhowr koob oo dhir udgoon. U hubso inaad raacdo tilmaamaha si aad ugu qalajiso; qoyaanku waxay galayaan foornada, sida ugu dhakhsaha badan waxay u kobcin doonaan si fiican.
Waxa aad u Baahantahay
- 2 koob oo cusub ama 1 canji ah
- 1 qaado qudaar ama saliid canola
- 1/2 qaado shukumaan milix ah
- 1/4 qaado shaaha basbaaska madow
- Ikhtiyaari: 1/8 qaado shaahi ah dhulka
- Ikhtiyaari: 1/8 qaado shinaal dhulka ah
- Ikhtiyaari: Dash of cayenne
Sida loo sameeyo
- Foorno kulul ilaa 375 ° F. Kala saar digirta digaagga, iyaga daadi, oo ku rid hal lakab saaran tuwaal nadiif ah oo nadiif ah ama shukumaano waraaqo ah. Kala bax sida ugu macquulsan - xitaa ha u fariisto in yar oo hawadu qallajiso, haddii aad jeceshahay.
- U dixiriga digirta ah baaquli dhexdhexaad ah. Daadinta saliidda oo digaagdarrada u tuura si ay si siman u jajabiyaan saliidda. Daadi milix iyo mid ka mid ah dhirta aad dooratid inaad isticmaasho oo, mar kale, ku riixdo chickpeas si siman.
- Wareeji chickpeas xaashida dubista oo ku faafta lakabka keliya (waxaad kuxidhin kartaa xaashida dubista warqad xoqan ah si aad u nadiifiso, haddii aad jeceshahay). Dubo ilaa inta la caleemo ama ciriirin ama qiyaastii 45 daqiiqo. Waxaad dooneysaa in ay helaan qadar yar oo la qallajiyo oo la qalajiyo si ay u helaan waxoogaa qallafsan.
- U daa digirta qabow ka hor intaadan u adeegin.
| Tilmaamaha Nafaqada (adeeg kasta) | |
|---|---|
| Calories | 253 |
| Total Fat | 5 g |
| Fatuurad la ruxay | 1 g |
| Fat | 2 g |
| Kolestarool | 0 mg |
| Sodium | 470 mg |
| Carbohydrateska | 40 g |
| Fiber diirran | 9 g |
| Protein | 13 g |