Foornada iyo tufaaxa ayaa ku siinaya cabsi, dhadhan qani ah oo maraq qallalan. Tani waa hab fiican oo loo isticmaalo zucchini hadhay. Sababta oo ah maraq waa isku dhafan tahay oo siman, waxaad xitaa isticmaali kartaa qajaarka cusub ee la qaboojiyey ee ku jirta cuntada.
Foornada cawsku waa isku dhafka dhirbaaxo badan waxayna ku kala duwanaan kartaa xoog iyo dhadhan. Ku dar qiimo yar si aad u hubiso in uusan marin maraq.
Waxa aad u Baahantahay
- 2 zucchini dhexdhexaad ah
- 2 tufaax
- 1 basal dhexdhexaad ah, la jarjaray, 1/2 koob
- 1 toon qashin yar yar, duqoobey
- 1 karootada yaryar, shredded
- 1 qaado oo sabdo ah
- 4 koob oo digaag ah (oo doorbidan soodhiyam hooseeya ama aan lahayn)
- 2 2/2 qaado shaashadda (ama dhadhamiso)
- Cusbo Kosher iyo basbaaska dhulka madow cusub, dhadhamin
Sida loo sameeyo
- Guntada ama googaha zucchini; iska dhig.
- Demi kariimka, tufaaxa, kadibna laadhuu.
- Kaadi subagga digsi weyn ama foornada Dutch ee kuleylka yar.
- Marka subagga uu kulul yahay iyo xajmiga xajmiga, ku dar basasha, toonta iyo karootada. Si tartiib ah u kari ilaa ay basalshadu tahay mid yar oo jilicsan oo qafiif ah, garaacida si joogta ah.
- Ku dar zucchini, tufaax la jarjaray, digaag digaag, iyo budada dufan si aad u karisid walxaha basasha oo kor u kaca kuleylka. Karkari 2 daqiiqo.
- Iska yaree kuleylka, dabool, oo isku kari ilaa 20 ilaa 25 daqiiqadood.
- Si taxaddar leh ugu dhaji maraq kulul ee blender in kooxo yaryar. Ku dar cusbo kosher ah iyo basbaaska dhulka madow si aad u dhadhamiso. U adeega maraqa la jarjaray cilantro ama caleemo talyaani ah.
Talooyin
Zucchini aad u badan oo la cuno ama la siiyo? Iska yaree! Cuntada jucchiniada la jeexay ama la jarjaray si aad u isticmaasho maraqa, digirta, iyo rootiga zucchini.
| Tilmaamaha Nafaqada (adeeg kasta) | |
|---|---|
| Calories | 126 |
| Total Fat | 3 g |
| Fatuurad la ruxay | 1 g |
| Fat | 1 g |
| Kolestarool | 5 mg |
| Sodium | 551 mg |
| Carbohydrateska | 23 g |
| Fiber diirran | 4 g |
| Protein | 5 g |