Digirta Lima waa caan ku ah gobollada koonfureed, waxaadna ka heli doontaa iyaga oo ku jira suxuunta caanka ah. Waxaa loo adeegsanayaa sida saxan dhinaca ama saxanka ugu muhiimsan ee iyaga u gaar ah ama isku-dhafka khudradda cagaaran. Waxay sidoo kale ku fiican yihiin maraq miro ama fuud.
Maraqkan limaakan laga helo waxa ka mid ah ham, khudradda, iyo xilliyada kala duwan. Digirta digriiga ee barafaysan ee la qaboojiyey ayaa ah doorka ugu fiican ee maraqkan, laakiin digirta la qalajiyey ee ilmaha la qalajiyey ayaa sidoo kale ah ikhtiyaar wanaagsan. Fiiri tilmaamaha lagu kariyo digirta digriiga ilmaha.
Ka sokow dabacasaha la kariyey, ka fikir in lagu daro 1/2 koob oo ah celery qashin ah dhadhan dheeraad ah. Rutabaga dhadhanka ah ayaa ka dhigaya mid si fiican u wanaagsan, ama ku dar kereel hadhuudh ah oo cusub ama la qaboojiyey. Xor u noqo inaad beddesho hilibka lo'da leh hilibka lo'da ee la goosto ama qaar ka mid ah sausages sigaar cabbista. Ama samee ku dar ku saabsan 1/2 koob oo hilib doofaar la kariyey.
Cuntadani waxay ku baaqeysaa 2 qaado oo marjoram la qalajiyey. Marjoram wuxuu la mid yahay oregano, laakiin wuu fudud yahay. Haddii aad bedesho qoyan qoyan, isticmaal 1 koob oo keliya. Ama bedel marjoram leh qiyaastii 1 1/2 shaah oo ah caleen qallalan.
Waxa aad u Baahantahay
- 1/4 koob oo subag
- 1 1 koob oo la jarjarey basal
- 1 koob oo karootada la kariyey
- 3 illaa 4 xabo oo toon ah, ama qasacad (ama 1 1/2 qaado oo ah budada toon)
- 1 qaado oo toon ah iyo dhir geedeed (aan lahayn, tusaale, Mrs. Dash)
- 1 qaado oo cabitaan liin
- 1 1 koob oo la kariyey ham
- 10 wiqiyadood oo ah digirta ubadka ee barafeysan
- 2 qaado oo la kariyey marjoram
- 1/2 koob oo ciir la jarjaray
- 4 koob oo biyo ah (ama digaag ama khudaarta cagaaran)
- Salt iyo basbaas, dhadhamin
Sida loo sameeyo
- Rooti ka samee foornada Nederlandka ama keydka culus ee kuleylka dhexdhexaadka ah. Marka subagga uu kulul yahay, oo xumbo badan ayaa ka baxday, ku dar basasha iyo karootada. Saute basasha iyo dabacasaha ilaa 5 ilaa 7 daqiiqadood, ama ilaa basasha ay jilicsan yihiin oo kaliya bilaabaan in ay brown, kareyso inta badan.
- Ku dar budada toon ama toonta cusub, xawaashka, iyo liin. Sii karinta 2 daqiiqo. Ku dar digirta, digirta lima la qaboojiyey, marjoram, dhir, iyo kayd ama biyo.
- Soo qaado maraq ham iyo lima-bean maraq ah; yareyso kulaylka, dabool, iyo isku kari ilaa 20 daqiiqo, kareyso marmar.
- Dhadhamin maraq iyo xilli cusbo iyo basbaaska miro madow, sida loo baahdo.
- Ku shaqeeya maraq ham iyo lima bean leh rooti-guri, haddii loo baahdo.
Talooyin
Digirta Boorsada Qalinka ah ee Carruurta: Daaji 1/2 oo garaam oo digir ah oo qashinka ah; ka saar digirta cayayaanka ah iyo waxyeellada. Digirta ku rid qashinka oo ku dabool 4 koob oo biyo ah. Dabool oo ha u istaag 6 ilaa 8 saacadood ama habeenkii. Daadi digirta oo ku dabool 4 koob oo biyo ah. Kusoo karkari; yareyso kuleylka si aad u hooseeyso oo isku kari ilaa 45 daqiiqo illaa saacad, ama ilaa hindise. Ka daadi oo u isticmaal maraqa.
| Tilmaamaha Nafaqada (adeeg kasta) | |
|---|---|
| Calories | 220 |
| Total Fat | 9 g |
| Fatuurad la ruxay | 5 g |
| Fat | 3 g |
| Kolestarool | 23 mg |
| Sodium | 453 mg |
| Carbohydrateska | 27 g |
| Fiber diirran | 7 g |
| Protein | 11 g |