Cunto khudradeed iyo vegan dufan iyo basbaaska karootada ka sameysan ee laga sameeyey cagaarka cagaarka ah (waxaad isticmaali kartaa barafka, laakiin ma noqon doonto mid la mid ah), dabacasaha, maraqa caadiga ah sida maraq khudradeed, toon ah iyo celery dhadhan, sida iyo sidoo kale midhaha la jarjarey iyo xoogaa caano ah oo caano ah si ay u sameeyaan wax fiican iyo kareem. Maraq this squash baradho leh karootada waa labada khudradda iyo vegan labadaba. Hal qof oo isku dayay cuntadani wuxuu 4 jeer ka helay 5 xiddig wuxuuna yiri: "Waan jecelay buuggan dhadhan, wuxuu ahaa mid deg deg ah, sahlan, iyo dhadhan." Oo aniguna waan aqbalayaa!
Cunto karootada cagaaran iyo karootada dufanku waa labadaba khudradda iyo vegan labadaba, iyo, haddii aad u baahan tahay in ay noqoto gluten-free, keliya hubi inaad isticmaasho guri-xashiish ama gluten-free khudradda qudaarta, maaddaama dhammaan cuntooyinka kale ee gebi ahaanba aan lahayn gluten-free .
Qaadashada habka aad u jeceshahay inaad ka sameysid maraq squash? Marwalba waad soo dhaweyneysaa in aad iimayl u dirto, waana kuu soo diri doonaa!
Waxa aad u Baahantahay
- 2 tbsp oo saliid ah
- 1 basal, la jarjaray
- 4 xabo oo toon ah
- 4 karootada, jarjaran
- 3 caws, jarjaran
- 2 yar yar ama mid ka mid ah cagaarka weyn ee balka, diiray oo la jarjarey
- 5 koob
- maraq khudradeed
- 2 tbsp digo cusub oo la jarjarey
- 1/2 koob oo caano ah
Sida loo sameeyo
- Marka hore, dheriga labeenta weyn, suugo basasha la kariyey iyo toonta la kariyey saliid saytuun ah ilaa basasha jilicsan, ilaa 3 ilaa 5 daqiiqo.
- Marka xigta, ku dar dabacasaha jarjaran iyo celery kaddibna isku kari ilaa 3 ilaa 5 daqiiqadood oo keliya si aad u siiso karootada iyo celery xoogaa bilow ah oo madax ah.
- Marka xigta, ku dar qasacad la jarjarey oo la jarjarey oo waliba u daadi karee karooska oo kaliya si aad u jarto caleenka saliidda ee saliidda, ka dibna ku dar dhammaan maraq khudradeed iyo jarjar cusub.
- Kaadi maraq karkarinta, ka dibna aad u yareyso kuleylka si tartiib tartiib ah una ogolow maraqaaga inuu karsado ugu yaraan 25 daqiiqo, ama ilaa inta jilicsan yahay jilicsan.
- Isticmaal mashiinka baradhada ama fargeetada waaweyn, mashiinka yar ka dhig ilaa inta siman, ama, haddii kale, waxaad u karisaa maraqa marinka cuntada ama sheyga.
- Iska ilaali caanaha soyka iyo xilliga cusbo iyo basbaas ay ku dhadhamaan (cusbo milix ama cusbo koonfureed ama basbaaska miro madow cusub waa had iyo jeer ugu fiican dhadhanka ugu wanaagsan).
| Tilmaamaha Nafaqada (adeeg kasta) | |
|---|---|
| Calories | 187 |
| Total Fat | 6 g |
| Fatuurad la ruxay | 1 g |
| Fat | 4 g |
| Kolestarool | 0 mg |
| Sodium | 819 mg |
| Carbohydrateska | 28 g |
| Fiber diirran | 5 g |
| Protein | 7 g |