Maraqkan ma fududa in la sameeyo. Just saute a aromatics yar, karkariyo in maraq leh bagalka, dhadhan, iyo ku dar kariimka. Waa kululeyn iyo raaxo iyo buuxa dhadhan. Ku diyaari sidii cuno weyn oo cunto ah, ama dhacdada ugu weyn ee saladh jiilaalka ah iyo rooti diirran oo loogu talagalay cunto fudud oo fudud.
Waxa aad u Baahantahay
- 4 bagis waaweyn
- 2 basasha yaryar ama basbaaska
- 2 xabo oo toon ah
- 2 qaado saliid saytuun ah ama subag
- Taab of milixda
- 4 koob oo ah digaag ama maraq khudradeed
- 1/4 ilaa 1 koob oo kareem culus
- Gannaan: cagaarshiil ama dhir
Sida loo sameeyo
- Peel gooynta, ku jar jarjar yar yar, oo waxaad dhigtaa gees.
- Peel oo basbaas la jarjarey ama si nadiif ah u jarjar digo . Qaado.
- Xawaore oo jarjar.
- Iska ilaali saliidda ama subagga ee dheriga dhexdhexaadka ah kulaylka dhexdhexaadka ah. Ku dar basasha ama leet, kula saydhaa cusbo, iyo kariyo, kareyso marmar, ilaa basasha jilicsan, ilaa 3 daqiiqo.
- Ku dar toonta iyo karinta, kareyso, ilaa kareysa, illaa 1 daqiiqo.
- Ku dar boodhka iyo maraq. Keen wax kasta karkarin. Iska yaree kuleylka si aad u ilaaliso joogtada ah oo isku karsaaraya iyo kariyo ilaa boodhaha ay aad u jilaan 10 daqiiqo.
- In blender ah, gawaarida maraq ilaa aad u siman, ugu yaraan 2 daqiiqo diyaargarow kasta. (Talo: Ku dabool daboolka blender leh shukumaan jikada si aad uga hortagto gubashada.)
- Ku noqo maraq aad dhoobo oo ku dar kareemka. Ku darida 1/4 koob oo keliya ayaa ciriiri doona geesaha maraqa; Inta badan waxaad ku dartaa dhumucda iyo ka badan oo raaxo leh maraqku wuxuu noqon doonaa. Ku dar milix aad u dhadhamiso.
- Waxaad qurxisaan jaranjaro khafiif ah oo khafiif ah cagaar ama dhir, haddii aad jeceshahay. U adeegso maraq kulul.
| Tilmaamaha Nafaqada (adeeg kasta) | |
|---|---|
| Calories | 187 |
| Total Fat | 14 g |
| Fatuurad la ruxay | 6 g |
| Fat | 6 g |
| Kolestarool | 28 mg |
| Sodium | 531 mg |
| Carbohydrateska | 13 g |
| Fiber diirran | 1 g |
| Protein | 5 g |