Ku dar buuggan nafaqada leh ee miro la kariyey oo la jeexdey digaag la dubay ama dufan soy ah oo la kariyey oo ah borotiinka dheeraadka ah, oo u adeegso midkood ama labeen sofrito (guriga ama guriga dukaanka iibsaday).
Miro waxaa lagu kariyaa maraq suuxi ah oo sigaar ah oo la jarjaray yaanyo iyo dhir udgoon. Kaluun cusub oo cagaaran ayaa lagu darayaa dhamaadka, oo ay weheliso baqshiif ah lime iftiin. Ku dar shaashad khafiif ah oo khafiif ah haddii aad jeceshahay wax walbo oo basal leh.
Waxa aad u Baahantahay
- 2 qaado oo saliid saytuun ah
- 1 basal dhexdhexaad ah (jar jartey)
- 2 xabo oo toon ah (daadi)
- 1 yaanyo (jar jartey jarjar)
- 6-8 yaanyada qorraxda-qallalan (jar jartey)
- 1/4 koobi miso
- 2 qaado oo ah khudradda gawaarida casaan leh (sida
- aji panca paste , ama dhadhamin)
- 1 qaado oo tufaax ah
- 2 qaado shaaha Worcestershire
- 1 qaado oo ah suugo subag
- 1/2 qaado shukumaan
- 1 qaaddo shaah ah oo sigaar cabbay
- 1 koob oo caag ah cagaaran
- 4 koob oo khudradda qudaarta ah
- 1/2 koob quinoa cas
- 8 Caleemo kale oo waaweyn (leexay iyo jarjar dhuuban)
- Casiirka 1/2 lime
- Salt iyo basbaas ay u dhadhamiyaan
- Ikhtiyaari, adeegga:
- sofrito ,
- ukun adag oo la kariyey, khafiif ah oo la jarjaray digaag la dubay
Sida loo sameeyo
- Saliid saliida ah ku rid digsi weyn oo basasha leh iyo toonta. Kari kulaylka dhexdhexaadka ah, kareyso inta badan basasha la jilciyo oo udgoon.
- Ku dar yaanyo la jarjarey iyo yaanyada qorraxda-qallajin ah iyo kariyo ilaa inta badan dareeraha laga yareeyo yaanyada.
- Ku dar foosha, shimbirta basbaaska ah, jajabka tamaandhada, suugaanta qallafsan, juuska soya, cumaha, abd bacariga sigaar cabba. Karso, kareyso, 1-2 daqiiqo. Walaaq caleemaha cagaaran.
- Ku dar maraq khudradda diirisa oo ku soo daa dhalada. Iska yaree kuleylka iyo dabool dheriga. U samee lentils kari ilaa 30 daqiiqo, kareyso marmar. Ku dar quinoa oo sii wad inaad wax karisid, daboolan, muddo 20 daqiiqo ka dheer. Ku dar maraq khudradeed dheeraad ah haddii loo baahdo.
- Isku dar kari kari kari 1 daqiiqo. Ka qaad kuleylka oo walaaq walax liin ah. Xilliga milixda iyo basbaaska dhadhanka.
- Kala soocida foornada iyo dusha sare ee digaagada la dubay ama ukunta la jilicsan yahay, iyo laba qaado oo ah sofrito.
| Tilmaamaha Nafaqada (adeeg kasta) | |
|---|---|
| Calories | 484 |
| Total Fat | 11 g |
| Fatuurad la ruxay | 2 g |
| Fat | 6 g |
| Kolestarool | 0 mg |
| Sodium | 1,550 mg |
| Carbohydrateska | 78 g |
| Fiber diirran | 14 g |
| Protein | 27 g |