Kouscous waxaa lagu diyaarin karaa 5 daqiiqo oo keliya. Si fudud u raac tilmaamaha xirmada xirmooyinka nacas la'aanta ah, marwalba xajin kara. Sida caadiga ah, 1/3 koob oo couscous qalalan ayaa dhalin doona hal koob oo kobo la kariyey. Waxaan kugula talinaynaa inaad isticmaasho qalabka geedka oo dhan si aad u kordhiso qaadashada fibre. la shaqee digaag ama salbuk baraf ah.
Waxa aad u Baahantahay
- 2 koob oo la kariyey gebi qashinka oo dhan
- 1 koob oo qajaar la jarjarey
- 1 koob oo yaanyo la jarjarey
- 1/2 koob oo la jarjarey basal cas
- 1 koob qasacadaysan
- digirta garbanzo (miiray)
- 1/3 koob
- Rooti cusub (jarjaran)
- Casiirka laba liin oo waaweyn
Sida loo sameeyo
Isku dar koofiyadaha, qajaar, yaanyada, basasha, digirta garbanzo iyo naas duub. Isku duwo liin iyo liin saliid . Ku daadi salad digco ah oo si fiican u walaaq. Dabool oo qaboojiyaha ugu yaraan 2 saacadood.
Waxay u adeegtaa 6.
Per Serving: Kalooriyeyaasha 162, Kaaliyeyaasha ka yimaada Fat 28, Wadarta Fatg 3.2g (fadhiista 0.3g), Kolestaroolka 0mg, Sodium 126mg, Carbohydrate 28.4g, Fiber 5.1g, Protein 5.1g
| Tilmaamaha Nafaqada (adeeg kasta) | |
|---|---|
| Calories | 301 |
| Total Fat | 2 g |
| Fatuurad la ruxay | 0 g |
| Fat | 0 g |
| Kolestarool | 0 mg |
| Sodium | 71 mg |
| Carbohydrateska | 60 g |
| Fiber diirran | 7 g |
| Protein | 12 g |