Cunto-karis ah oo baradho ah oo la jajabiyey oo barbaro leh oo leh dhadhan badan oo dhir ah oo cusub, oo ay ku jiraan basil-ka cusub, laf-dhabarta iyo dhir cusub. Baradhada shimbirta ah iyo kuwa la jajabiyey ee bataatiga ah ayaa aad u dhadhan badan, adiguna waxaad dooni kartaa inay cunaan si cad. Ama, haddii aad doorbideyso, u adeegso farmashiga aad jeceshahay ee khudradda cunta ah .
Isticmaalka caanaha soyka iyo margarin vegan waxay haysaa baradho la kariyey oo gebi ahaanba aan caanaha laga saarin iyo vegan oo ka hooseeya dufanka ka badan baradhada caadiga ah ee la kariyey. Waxaad isticmaali kartaa badelka caanaha oo dhan oo aad doorbidayso, laakiin waxaan ku talin karaa caano cadaan aan caano lahayn ama caano qadar ah oo caano ah oo caano ah oo caano ah oo la kariyey oo ah suurtagalnimada baradho la shiiday.
Waxa aad u Baahantahay
- 4 pounds baradho (diiray oo la jarjarey)
- 1 tsp milix (karkariyo baradho)
- 2 tbsp oo saliid ah
- 1/2 jaalle ah ama basalagal casaan (yar yar)
- 2 xabo oo toon ah (daadi)
- 1/4 koob oo basal cagaaran (jarjaran)
- 1 tbsp rosemary cusub (la jarjarey)
- 2 tbsp basil cusub (la jarjarey)
- 1 koob oo caano soy ah (ama
- caanaha kale ee aan caanaha laga beddelin )
- 1/2 koob oo ah margarine vegan
- Ikhtiyaari: 3 tbsp
- khamiirka nafaqada
- 3 tbsp dhir cusub (la jarjarey)
- milixda (ama dhadhamin)
- (ama dhadhamin)
Sida loo sameeyo
- Maraq weyn ama dheji kaydka, ku dabool bataatada biyo. Ku dar 1 qaado oo cusbo ah, oo isku kari. U oggolow in aad kareemiso kuleylka dhexdhexaadka ah illaa baradho la kariyo, illaa 30 daqiiqo. Daadi oo u ogolow in aad qaboojiso.
- Digsi gooni ah, qori casaan ama casaan, basasha cagaaran iyo toonta saliid saytuun ah 3-5 daqiiqo, ilaa basasha jilicsan. Iska yaree kuleylka yar kuna dar qiyaasta iyo basil. Ku kari hal daqiiqo hal mar, kareyso si joogto ah. Ka qaad kuleylka.
- Ka dibna ku dar basasha iyo toon, caanaha soy (ama caanaha kale ee aan caanaha laga beddelin), margarin vegan iyo khamiirka ikoolajiga ah ee la kariyo baradho iyo mash ilaa miisaanka la rabo, la kordhiyo dareere badan haddii loo baahdo intaad tagto.
- Ku dar dhir cusub, ugu dambeyntii isku dar si aad isugu dareyso oo si siman u qaybiso. Xilligaaga barandhada ah ee baradho la jilicsan oo leh milix iyo basbaas ay u dhadhamiyaan. Isticmaal milixda badda ama milixda cusbo iyo basbaaska dhulka madow si aad u hesho dhadhanka ugu fiican.
- Ku darso cunto kariska khudradeed ee aad jeceshahay haddii loo baahdo.
| Tilmaamaha Nafaqada (adeeg kasta) | |
|---|---|
| Calories | 412 |
| Total Fat | 14 g |
| Fatuurad la ruxay | 2 g |
| Fat | 6 g |
| Kolestarool | 0 mg |
| Sodium | 584 mg |
| Carbohydrateska | 65 g |
| Fiber diirran | 8 g |
| Protein | 9 g |