Lindila iyo salad barafaysan freekeh oo leh jiirka jilibka ah, yaanyada iyo sonkorta qaboojiyaha. Cunno caafimaad leh oo caafimaad leh ayaa ku dhex jira khudaarta cusub. Iskudhinta lentil iyo freekeh wadajir ah ayaa ka dhigaya dareen badan: muraayadaha ayaa bixiya borotiinno fara badan, oo ku fiican maaddada vegetarians, halka freekeh ay ku kordhiso korriin badan oo fiber, oo aan dhamaanteen ubaahanahay! Isugeynta jiiska faleedka, saytuunka madow iyo yaanyada la jarjarey ee vinaigrette casriga ah ayaa ka dhigaya salad iyo salad freegeh ah oo aan si fiican loo xasuusan karin ee Cafiska Mediterranean ama Salad Giriig ah.
Cusbooneysiin cusub oo la karisma freekeh, mise adiguba mowqifka ayaad ku dhufatay halkan mana ogeysiisid waxa freekeh dhab ahaantii yahay? Freekeh waa mid hadhuudh oo qadiimi ah oo mar kale ka noqday caanaha caafimaadka. Waa kuwan waxa aad u baahan tahay inaad ka ogaato ku saabsan freekeh , oo ay ku jiraan qeexidda, macluumaadka nafaqada iyo sida loo kariyo.
Qodobka sawirrada iyo sawir qaadashada Freekeh Cuntooyinka
Waxa aad u Baahantahay
- 1/2 koob
- Freekeh
- 1 1/4 koob oo biyo ah
- 1/2 oo sonkor ah oo ah sonkorta dabacsan (cusub, jarjar qeybtii)
- 12 wiqiyood oo yaanyo ah (1 xirmo, la jarjaray qeybtii)
- 4 wiqiyad farmaajo aan dufan lahayn (ama riig riyo ah, jajabiyay)
- 1 lentils (oo la xoqay oo la miiray, ama 2 koob oo si buuxda loo kariyey)
- 1/4 koob oo khamri ah casaan (ama dhayli yar oo soodhiyoo Talyaani ah)
- Basbaaska madow iyo cusbo dhadhamin (cusub dillaac)
- Ikhtiyaar (qadar dhadhan):
- Basil cusub
- Kalamata lo'da
- yaanyada leysku garaaco
Sida loo sameeyo
Ku shub biyo iyo miyir-beelka digsi ah oo isku kari ilaa 1 daqiiqo. Iska yaree kuleylka. Dabool kaddibna isku kari ilaa 25 daqiiqo illaa inta uu ka baxayo isjira. Marka la kariyo, ka qaad kuleylka iyo qabow qaboojiyaha.Marka freekeh waa qabow, ku riday baaquli weyn oo leh maaddooyinka oo dhan marka laga reebo farmaajada. Si tartiib ah u walaaq si uusan u noqon mid jilicsan. Ku dar fara badan basbaas cusub. Iska ilaali jiiska.
| Tilmaamaha Nafaqada (adeeg kasta) | |
|---|---|
| Calories | 354 |
| Total Fat | 7 g |
| Fatuurad la ruxay | 4 g |
| Fat | 2 g |
| Kolestarool | 25 mg |
| Sodium | 348 mg |
| Carbohydrateska | 51 g |
| Fiber diirran | 12 g |
| Protein | 21 g |