Tani waxay maraq dhaqaale iyo nafaqo leh oo dhaqaale ah ka soo jeeda Cochabamba, Bolivia. Waa kala duwanaansho gaar ah oo laga sameeyey looska iyo maraq baradho. Sopa de mani waxaa sida caadiga ah lagu sameeyaa feeraha hilibka lo'da ama digaaga, laakiin waxay u shaqeysaa sida maraq hilibka ah. Dhulka, lawska cusub, iyo baradhada jaalaha ah waxay siinayaan maraq dhaadheer iyo midab leh iyo midab khafiif ah (ma jiraan wax caano ah oo maraq ah inkastoo ay hunqaanka caanaha); in yar oo bariis ah ayaa inta badan lagu daray.
Isticmaal wax kasta oo khudradda aad haysato si aad u dhadasho maraq ku sii darto maaddooyinka sunta aasaasiga ah ee basasha iyo toonta. Ku darida caanka ah waxaa ka mid ah celery, basbaaska dabka, karootada, digirta iyo xitaa yaanyada. Maraqkan waxaa badanaa la siiyaa raashin shiilan oo baradho ah. Bixiyaan maraq , biirka Kaluunka Bolivian kuleylka, kuwa jecel in yar oo lafaha ah.
Waxa aad u Baahantahay
- 4 xabo oo toon ah
- 1 basal badan
- 2 karootada
- 2 illaa 3 qaado oo saliidda khudradda ah (oo intaa in ka badan loogu talagalay ulaha baradhada)
- 3/4 feeraha hilibka lo'da gaaban
- 1/2 qaado shukumaan
- 1 qaado oo ah oregano
- 6 koob oo hilibka hilibka lo'da (ama biyaha)
- 1 koob oo laws ah oo aan bisil lahayn
- 1 koob oo biyo ah
- 4 dhexdhexaad ah Yukon dahon (ama baradho jaalle ah)
- 1/2 koob oo bariis ah
- Salt iyo basbaas ay u dhadhamiyaan
- 1/2 koob oo ah digir cusub (ama la qaboojiyey)
- Gacanta: 1 illaa 2 qaado oo la jarjarey (iyo / ama cilantro)
- Ikhtiyaari: Suugo qasacadaysan oo kulul (iyajua)
Sida loo sameeyo
- Si fiican u burburin toonta iyo basasha. Peel karootada oo u googoosa laadhuu yar. Qaado.
- Saliidda cuntada ku rid dheriga dhoobada iyo kuleylka kuleylka dhexdhexaadka ah. Ku dar feeraha hilibka lo'da iyo qoraallada si kooban ilaa laga gaaro dhinacyada oo dhan. Ku dar basasha, toonta, karootada, macmacaanka iyo oregano oo sii wad inaad wax karisid, kareyso, 3 ilaa 4 daqiiqadood. Ku dar sheyga hilibka lo'da oo keen kari kari.
- Dhanka kale, saliida ku dar shaandho ama mashiinka cuntada oo ku dar 1 koob oo biyo ah. Cuntada laf-dhabarta ilaa intaad haysato dhogasho, dhogid fudud, ku dar biyo badan haddii loo baahdo. Ku dar mashiinka looska maraq si fiican u walaaq. Maraq kari ilaa 1 saac ama ka dib, daboolay.
- Peel barandhada, keydso 1 isticmaalka dambe. Iska yaree barandhada 3-da ee soo-gaaban (1 ilaa 2-inch) caanaha oo ku dar maraqa. Ku dar biyo ama santuuq dheeraad ah maraqa haddii loo baahdo. Dabool oo isku kari ilaa baradho si wanaagsan loo kariyo oo u kala yaalla. Mash baradho si tartiib ah maraq.
- Ka fur feeraha maraqa iyo ha ku qaboojin saxan. Ka saar hilibka lafaha kuna dar hilibka maraqa maraqa. Ku dar bariiska oo kari ilaa 20 daqiiqo dheeraad ah.
- Maraq dhadhan dhadhanka ku dar milix iyo basbaas haddii loo baahdo. Isku dar digirta oo kuleylka hoos u dhig.
- Iska yaree barandhada haray ee ciyaaraha ciyaaraha. Heat 1/2 injir oo saliid ah digsi yar iyo kariyo baradhada barafka ilaa bunka dahabka ah. Ka saar, tuubada warqadaha tuubooyinka, iyo xilli milix.
- Maraq ku shaqeeya shaaha, lafdhabarta shimbiraha ciyaaraha ah iyo dhirta iyo cilantro. Sii maraqa kulul dhinaca.
| Tilmaamaha Nafaqada (adeeg kasta) | |
|---|---|
| Calories | 592 |
| Total Fat | 34 g |
| Fatuurad la ruxay | 9 g |
| Fat | 17 g |
| Kolestarool | 50 mg |
| Sodium | 608 mg |
| Carbohydrateska | 47 g |
| Fiber diirran | 7 g |
| Protein | 30 g |