Markaad rabto inaad cunto caafimaad leh, cunto nafaqo leh oo hodan ah leh oo lagu dhufto nasiib wanaag Umami , ha ka eegin kuwan Tamari qashinka loo yaqaan 'Chickpeas'. Dhammaan waxay qaadataa waa wax fudud oo ah chickpeas, xilliyada qaar, iyo illaa 15 daqiiqo, waxaadna yeelan doontaa cunto fudud oo xayawaan leh oo lagu mahadsanyahay buuggan sahlan oo fudud. Dareemku wuxuu isbeddelaa maaddada 'tufatada', taasoo ka soo baxaysa qulqulaha iyo ciyaal yar, iyadoo ay sii yartahay hindisada. Waxaa la gubay tamari, khariidad, iyo dhir udgoon, kuwani waa dardar aad u badan, sidoo kale. Ku tijaabi saladaha, isku qasan khariidado hadhuudh ah, ama duub isku duub. Waxa kale oo ay ku fiicanyihiin in la cuno gacmo gaaban, oo lagu duubo biyo.
Fikrado badan oo loo isticmaalo isticmaalka digirta budada ah:
- Isticmaal dhakhtarka dukaanka ku soo iibsada humus (ama xayir ilaa qayb guri ). Kalluunka ku wareeji saxan si aad u yar, u isticmaal qaado qaadada si aad uhesho ceel fiican ee xarunta. Iskuday hilibka digirta la dubay iyo boogaha saliidda sayniska ee wanaagsan. Ku darso jajabyo jilicsan, dabacasaha, celery, iyo caleemaha basbaaska cas.
- Cuntada hal-bowl oo isku darka ah, uumi noocyo kala duwan oo bariis ah (waxaan jeclahay basmati cad ama jasmine ah, ama bariis xayawaan leh oo aan laga cunin). Iska ilaali khudradda cagaaran ee khudradda cagaaran, daboolka, iyo / ama baradho macaan , oo lagu daray miro raashin ah oo ka samaysan Tamar-Roasted Chickpeas. Dhallin yar oo qafiif ah - ama cad, ama lagu qasi karo taabashada sharoobada maple iyo / ama miso, oo aad ku yaraysay biyo diirran.
Talo: Cuntadani si fudud ayaa loo labalaabi karaa dhinacyada, ama habeenkii ciyaarta qoyaanka qoyska.
Waxa aad u Baahantahay
- 1 15-wiqiyadood ayaa laga yaabaa in chickpeas (miiray, la rusheeyey, oo qalalay qalalan)
- 2 qaado oo saliid saytuun ah (bikrad dheeraad ah)
- 1 qaado oo ah Suugo tamar ah Tamar (sodium hoos loo dhigaa waa mid fiican)
- 2 qaado shaah
- sharoobada qulqulka (saafi, sida caadiga ah mugdi)
- 1/2 qaado shinaal
- 1/4 qaado shukumaan (budo)
- Gannaan: basbaaska madow si ay u dhadhamiyaan (dhulka cusub)
- Diido: budada tolka ah ee la riixay oo dhadhamiya
Sida loo sameeyo
1. Foornada ku dheji 425 ° F. Goobaha digirta ku rid digsi dubista ama digsi duban oo ku filan si aad u qabatid digirtaada hal lakabka. (8 "x 10" ama saxan isku mid ah oo la mid ah waa inay sameeyaan si wanaagsan.)
2. Qaadista saliida saliidda, tamari, sharoobada jilicsan, sinjiga, iyo toonta oo si tartiib ah ugu riixdid qaaddo ama gacmo nadiif ah. Xilliga la socda xoogaa yar oo ah basbaaska madow iyo qanjaruufo budada khardal ah, oo markale mar kale garaacdo.
3. Dubo foornada preheated ilaa 15 illaa 20 daqiiqo, walaaq ama ruxin xayawaanka si marmar ah in maraqyada ay bilaabaan in ay carafo on dhinacyada oo dhan. Ka saar foornada oo u oggolow inaad nasato ilaa 5 daqiiqo, ama ilaa qabow ku filan si aad u xakameyso. Ku raaxeyso!
Digirta cagaarka ah waa la keydin karaa, daboolay qaboojiyaha, muddo 1 ilaa 2 maalmood ah.
| Tilmaamaha Nafaqada (adeeg kasta) | |
|---|---|
| Calories | 280 |
| Total Fat | 7 g |
| Fatuurad la ruxay | 1 g |
| Fat | 3 g |
| Kolestarool | 0 mg |
| Sodium | 398 mg |
| Carbohydrateska | 43 g |
| Fiber diirran | 9 g |
| Protein | 14 g |