Avocados waa mid ka mid ah cuntooyinka aan ugu jeclahay, taas macnaheedu waa in dabcan, guacamole guri uu ka mid yahay saxamada aan ugu jecelahay! Ma jirto wax dhab ah oo laga yaabo inay iibsadaan dukaanka gacamole-iibsiga dukaanka, maadaama waligeed aysan waligeed u fogeyn sida dhadhankiisa oo kale. Dhab ahaan. Xitaa xitaa dhib ma hayso. Maxaad adiga, marka guacamole si fudud loo samayn karo si fudud oo kaliya dhowr waxyaabood oo fudud guriga?
Qodobkan fudud, avocado midab leh digirta madow iyo maaddooyinka guacamoolka dhaqameedka ah ee loogu talagalay qoob ka ciyaarka dubaalka ah ee madow avocado. Ku shaqeeya jajab, ama u adeegso burritoska ugu sarreeya ee Mexican, tacsida ama xitaa hudheelka veggie guacamie! Khudradda, vegan iyo gluten-free.
Waxaa loo sameeyey BUSH'S ® Beans by Connie Guttersen, RD, Ph.D., macalinka nafaqada Machadka Culinary America, hooyada iyo qoraaga "Sonoma Cuntada". Cunto-tusmahan guacamole waa caadi ahaan gluten-free.
Eeg sidoo kale: Cunnooyinka sahlan ee guriga la yiraahdo guacamole si aad iskudaydid
Waxa aad u Baahantahay
- 5 avocados, la jarjaray
- 3 scallions, la jarjarey
- 2 xayawaan, macaan
- 1/2 koob oo yaanyo la jarjarey
- 1 tbsp la jarjarey oo la jarjaray
- 1 15 wiqiyadood ayaa digirta madow, miiri oo la dhaqaa
- milix iyo basbaas ay u dhadhamiyaan
Sida loo sameeyo
Marka hore, hubi in avocados aad u bislaado oo ku filan. Haddii aysan si fiican u bislaadaan, waxaad u baahan kartaa inaad hubiso dhowr talooyin oo ku saabsan sida loo daadiyo avocados halkan .
Ku dhaji avocados, scallions iyo casiirka liinta ku dar baaquli weyn. Mash avocados si aad u macaan.
Walaaq yaanyada, cilantro iyo digirta.
Xilliga milixda iyo basbaaska. Si dhakhso ah ugu shaqeeya qashinka kala duwan sida caanaha dhadhanka ah ee la gooyey ee saddex-xabbadood oo rooti ah ama jajabyo badan oo hadhuudh ah.
Eeg sidoo kale: Dukaanka cuntada lagu kariyo ee fudud
Waxay sameysaa 9 jeer.
Macluumaadka nafaqada, adeeg kasta:
Calories 223; Wadarta Fat17g; Fat2g
Kolestarol0mg
Sodium107mg
Potassium596mg
Carbohydrates19g
Fiber11g cunto
Protein5g
Sugars2g
Sida iskadiidka? Halkan waxaa ku qoran cuntooyin badan oo aan hilib cune ah oo reer Mexican ah oo aad ku raaxeysan doonto:
- Tempeh iyo fajitas
- Mushroom Fajitas
- Soosaarista Posole ee leh Hominy
- Cunto fudud fudud Quraac Burritos
- Qodobka ugu Wanaagsan ee Dheeraad ah
- Tempeh oo khafiif ah oo la kariyey "carnitas"
- Shirkadaha Khudradda
- Enchilada Casserole
- 11 siyaabood oo loo sameeyo guacamole guri
- Cunto khudradeed oo badan iyo khudradda cagaaran ee Mexico
| Tilmaamaha Nafaqada (adeeg kasta) | |
|---|---|
| Calories | 376 |
| Total Fat | 19 g |
| Fatuurad la ruxay | 3 g |
| Fat | 12 g |
| Kolestarool | 0 mg |
| Sodium | 48 mg |
| Carbohydrateska | 43 g |
| Fiber diirran | 18 g |
| Protein | 14 g |