Maraq tortilla ah oo la kariyo waa sahlan tahay in la samaysto khudradda leh digirta caafimaad leh iyo faytamiin sare oo kiriim ah oo borotiin ah. Cuntadani waxay sidoo kale ku baaqeysaa basasha cas, toonta, basbaaska jalapeno iyo hadhuudhka waxayna kuxirantahay cumin iyo cilantro cusub. Waxaad u adeegtaa maraqa cunnada khudradda iyo khudradda tortilla, dabcan!
Qodobadan la isku qurxiyo ee khudradda miraha ah ee Bush's® Beans.
Waxa aad u Baahantahay
- 2 tbsp oo saliid ah
- 1 basal casaan ballaaran, la jarjarey
- 6 xabo oo toon ah, qasacadeysan
- 3 basbaaska jalapeno, seeded iyo la jarjarey
- 1 tbsp qashin abuur
- 1 koob Cunno barafaysan (ama haddii aad isticmaasho qasacda markaa si fiican u daadi)
- 2 ilaa 29 wiqiyadood
- maraq khudradeed
- 2 16-wiqiyadood oo digir ah kelyaha kelyaha, waa la riixay oo la miiray
- 1/3 koob oo la jarjaray oo la jarjaray, oo la duubay
- 1 koob oo shiidan oo dufan ah oo lakala yaryar ah
- 6 jir tortillas ah
- buufinta karinta ama buufinta saliidda leh
- 1/4 koob oo labeen dhanaan dufan ah
- lime geedka, si loo adeego
Sida loo sameeyo
Isku darka saliidda saytuunka, basasha, toonta, basbaaska jalapeno iyo qumanka abuurka dheriga weyn kuleyl dhexdhexaad ah oo u oggolow inaad karsato, kareyso si joogto ah ilaa 5 daqiiqadood.
Marka xigta, ku dar mugdiga, maraq khudradda, digirta kelyaha iyo cilantro.
Iska yaree kuleylka hooseeya ama dhexdhexaadka ah, dabool dheriga, oo u oggolow maraqaaga inuu yareeyo qiyaastii 10 daqiiqo ugu yar, ama ilaa inta wax walba si wanaagsan loo kululeeyo. In yar in ka badan toban daqiiqo waa fiican tahay.
Si aad u diyaariso tortilla dusha sare ee maraqaaga, marka hore kuleylka foornada ilaa 450 darajo.
Si fudud u duub warqadda cookie ama xaashida dubista oo leh daawada wax lagu buufiyo, ku rid tortillas ku yaal xaashida xaashida iyo daawada buufinta leh ee leh buufinta karinta. Ku kari ilaa 10 daqiiqo. Jar gooysii jeexjeexyada.
Maraqyada ugu badan ee jiiska, joodariga jilicsan iyo dollop oo labeen dhanaan ah (ama ka saar jiiska iyo labeen kariimka ah si aad uhesho maraqan tortilla ah).
Maraqi maraqaaga adigoon lime marin si aad u soo bandhigto ka hor intaanad u adeegin ka dibna markaad gashaneysid shukumaan shaqsi ah.
Waxay sameysaa 8 jeer oo ah maraq hilib shaaha laga sameeyey.
Macluumaadka nafaqada halkii adeeg:
Calories: 585
Wadarta Total: 12.5 garaam
Kolestarool: 16 mg
Fiber Fiber: 19.5 garaam
Protein: 35.5 garaam
Vitamin A 8%, Vitamin C 15%, Kalsiyum 25%, Birta 51%
Sida samaynta maraqa aan hilib lahayn ee guriga laga sameeyo? Halkan waxaa ah cuntooyinka cuntada laga helo iyo khudradda vegan iyo fikradaha si loo isku dayo: