Casiir casiir ah, yaanyo, iyo dhadhan yar oo aad u karisid.
Waxa aad u Baahantahay
- 2 koob oo okra ah (cusub, maydhay, jarjaran, dhir jarjaran)
- 1 yaanyo waaweyn (fareebka iyo jarjar galka 8 dhuuban khafiif ah)
- 1/4 koob oo shiidan (la jarjaray, cadaan iyo cagaar)
- 1 1/2 qaado shiilan liin (cusub)
- 1/4 qaado shaah ah (caleemo la jajabiyey)
- 1 qaado oo milix ah
- 1 boodhka madow
- 1 qaado oo saliidda cuntada ah
- 2 qaado oo sabdo ah
Sida loo sameeyo
- Isku diyaari khudradda oo dhan sida lagu tilmaamay iyo diyaar u ah cunto karinta.
- In baaquli yar yar, isku daro liin, liin, milix, iyo basbaas.
- Saliidda iyo saliida kuleylka woqooyiga ama farsamooyinka waaweyn. Ku dar khudradda iyo khudradda kuleylka isla markiiba. Toss oo isku kari ilaa 5 ilaa 8 daqiiqadood.
Waxaad sidoo kale u eg kartaa
- Dhaqdhaqaaqa barafka ah ee Okra
- Okra leh Tamaandho Macaan
- Okra leh yaanyada laysku xiiray iyo basbaaska
| Tilmaamaha Nafaqada (adeeg kasta) | |
|---|---|
| Calories | 119 |
| Total Fat | 10 g |
| Fatuurad la ruxay | 4 g |
| Fat | 4 g |
| Kolestarool | 15 mg |
| Sodium | 9 mg |
| Carbohydrateska | 8 g |
| Fiber diirran | 3 g |
| Protein | 2 g |