Shukulaatada doofaarka la shiilay waa macaan, laakiin guurka udhaxeeya dabka furan iyo khudradda Hindiya ayaa waxyeelo u geysataa heer kale. Xirmooyinkaas waxaa lagu karin karaa unug gaas ah, laakiin dhadhanka dhirta ayaa si dhab ah u toosi doona dhuxusha. Ku darso bariiska, baradhada, ama canjeerada la dubay. Fursadaha ayaa ah kuwo aan dhammaad lahayn oo shimbirahaas si fiican u shaqeynaya si aan caadi ahayn ama qadarin leh.
Waxa aad u Baahantahay
- 6 lafdhabarka lafa-beelka lafaha, qiyaastii 1 inji
- 1 qaado oo qiyaas ah (15 mL) cumin, dhulka
- 1 qaado oo ah (15 mL) sonkorta bunni
- 2 qoob-ka-qoyan
- 1 qaado shaah (5 mL) oo toon ah
- 1 qaado oo shinbir ah (5 mL) shinni
- 1/2 qaado shaah (2.5 mL) budada curry
- 1/2 qaado shaah (2.5 mL) budada kiniiniga
- 1/2 qaado shaah (2.5 mL) budada basasha
- 1/2 qaado shaah (2.5 mL) barkad madow
- 1/2 shinbarad (2.5 mL) miraha waaweyn
- 1/2 qaado shaah (2.5 mL) qorfe, dhulka
- 1/4 qaado shaah (1.25 mL) budada toon
- 1 qaado shaah (5 mL) milix cusbo
Sida loo sameeyo
1. Ku dhaji kilyaha, xiirto, basbaaska, shimbiraha iyo geedaha geedaha ee BooqIL BILE. Xidho ilaa dhirta ay yihiin budo qurux badan. Ku dar baaquli iyo ku dar dhir xermo.
2. Ku dar geerida doofaarka ku rid xaashadda dubista. Qaado oo ka codso dhammaan dhinacyada hore iyo gadaasha. U oggolow heerkulka qolka illaa 20 daqiiqo. Haddii aad waqti ka hor sameysid, jaakad ku dhajisid, ku dabool daboolka iyo meel qaboojiyaha.
U oggolow 20 illaa 30 daqiiqo heerkulka qolka ka hor inta aanad ku gelin shiil.
2. Si aad ugu diyaargarowdid dhuxusha, ka saar saabuunta wax lagu kariyo iyo iftiin dhuxusha qoryaha dhuxusha (fiiri midab, casaan iyo midabyo mug leh). Waxaad u baahan doontaa dhuxul kugu filan si aad u daboosho kala badhka dhuxusha, qiyaastii laba lakab qaro weyn. Ku dhaji karinta karinta kariska daad kulul iyo furan furan. Saliid saliida ah iyo meelo yaryar oo si toos ah ugu daadi dhuxusha. Isku dar laba daqiiqadood dhinac. U dhaqaaq meesha bannaan ee aan tooska ahayn (oo aan lahayn dhuxul) oo sii wad raashinka 4 ilaa 6 daqiiqadood dhinac ama illaa heerkulka gudaha u dhexeeyo 160 ilaa 165 digrii F.
3. Ka saar shaashadda oo daboolo foornada. U oggolow injirrada inay nasato 5 daqiiqo. Haddii aad isticmaasho unug gaas ah, u samee heerkulka kuleylka heerkulka sarre ah oo isku kari 8 ilaa 9 daqiiqo dhinac ama ilaa heerkulka gudaha waa sax. Kadib markii hilibku uu heley fursad uu ku nasto, isla markiiba u adeega suxuunta dhinaca kaniisada ugu jecel.
| Tilmaamaha Nafaqada (adeeg kasta) | |
|---|---|
| Calories | 422 |
| Total Fat | 24 g |
| Fatuurad la ruxay | 8 g |
| Fat | 9 g |
| Kolestarool | 134 mg |
| Sodium | 599 mg |
| Carbohydrateska | 6 g |
| Fiber diirran | 1 g |
| Protein | 44 g |