Subji (ama sabzi) wuxuu ka kooban yahay khudradda la kariyey oo la dubay dhir udgoon iyo dhadhan curdun ah, waana hab weyn oo lagu heli karo khudaar badan oo aad cunto. Waxay ku badan tahay fiber, hoos udhaca qiyaasta, iyo dhadhan buuxa. Inkasta oo nooca makhaayadku yahay mid culus, midabkeedu weyn yahay, midkani waa mid aad u caafimaad badan, oo la sameeyey digir cagaaran, tufaaxa, iyo yaanyada iyo xayawaanno badan oo Indian ah. Waa vegan iyo gluten-free.
U adeegso bariiska bunaliga ah ama tortilla oo dhan, galley cagaaran ama macmacaan la kariyey oo la cuno macaan.
Waxa aad u Baahantahay
- Saliid 1/4 koob oo saliid ah (saliida ama saliidda cuntada laga beddeli karo dhadhanka dhabta ah)
- 1 tbsp. abuur khardal
- 1 tbsp. miraha oo dhan
- 2 basasha, la jarjarey
- 1 tbsp. ginger cusub, duqoobay
- 1 tbsp. jalapeno cusub, qasacadeysan
- 1 tbsp. midab leh
- 2 tsp. dharka
- 1 tsp. garam masala
- 1 tbsp. fenugreek (ikhtiyaar)
- 1 tayo badan, la jarjarey
- 1 koob oo digir cagaar ah
- 3 yaanyada waaweyn, la jarjarey
- 2 basbaaska dawan, jarjar
- 2 koob oo isbinaajka
- Dush cusbo, dhadhan
Sida loo sameeyo
- Iska ilaali saliidda ama saliidda shiidan ee farsamooyin waaweyn. Fry mustard iyo qumman abuurka dhowr daqiiqo, kaliya ilaa ay bilaabaan inay jabto.
- Ku dar basasha, ginger, iyo basbaaska jalapeno, oo isku shiisho 3-4 daqiiqo dheeraad ah. Ku dar soodhinjir leh, koriye, mira masala iyo kulaylka daqiiqad kale, ka dibna ku dar tufaax, digir cagaaran, basbaaska, boqoshaada iyo basbaaska.
- Yaree kuleyka ilaa dhexdhexaadka iyo kuleylka 10-12 daqiiqo ilaa khudaarta la kariyo. Isku dar isbinaajka iyo kuleylka kaliya ilaa lakulma. Xilli miisaan leh cusbo, dhadhan.
- Laba subji oo leh khudradda bariiska ah ee Hindiya sida bariiska basmati ee Hindiya .
Haddii aad jeceshahay macmiilka subkan, hoos u diyaari cuntooyinka khudradda iyo khudradda hargaha ee Hindiya .
| Tilmaamaha Nafaqada (adeeg kasta) | |
|---|---|
| Calories | 166 |
| Total Fat | 10 g |
| Fatuurad la ruxay | 1 g |
| Fat | 6 g |
| Kolestarool | 0 mg |
| Sodium | 99 mg |
| Carbohydrateska | 18 g |
| Fiber diirran | 6 g |
| Protein | 5 g |