Tani waa sahlan oo sahlan oo khudradeed oo khudradda dufan ah oo la cuno broccoli iyo baradho la kariyey oo la isku darey oo la isku karijiyay qamadi yaryar oo laga sameeyey digirta Hindiya, oo ay ku jiraan dhirta masagada ah , budada budada, budada budada ah, iyo basbaas cayriin ah. Dhammaantood waa la dhammeeyaa iyada oo la taabanayo liin liin si ay u soo saaraan dhammaan dhadhanka oo ay ka dhigaan pop.
Wax badan oo ka badan miro, baradho iyo dhir udgoon oo Hindiya ah, saxan fudud oo caafimaad leh waa mid khudradeed, vegan , iyo gluten-free. Ku darso bariiska ama shey kasta oo bilaash ah oo aan lahayn gluten la'aanta ah sida quinoa ama kaniwa oo ah cunto fudud oo aan cunnooyin lahayn oo cuncun leh.
Waxa aad u Baahantahay
- 2 yaanyo (yar yar)
- 1 qaado oo milix ah
- 1/2 teaspoon garam masala
- 1/2 qaado shaah
- budada qamriga
- 1/2 qaado shiil budada ah
- Ikhtiyaari: 1/4 qaado shaandho cayriin (haddii aad jeceshahay xoogaa kuleyl!)
- 1 qaado oo saliid ah salfoof (ama saliid saytuun)
- 1/2 basal (jarjaran)
- 2 xabo oo toon ah (daadi)
- 1 baradho dhexdhexaad ah (yar yar)
- Broccoli madax (jarjar)
- 1 furitaanka liin juice (cusub)
- Gacalis: jar jartey
- cilantro
Sida loo sameeyo
- Marka hore, adigoo isticmaalaya fargeeto badan, miis ama isku darso yaanyada la jarjarey, cusbada, masada masala, qamadi, iyo budada kilyaha ilaa dhamaystiran. Waxaad sidoo kale isku dardarin kartaa qalabka mashiinka cuntada haddii ay taasi kuu sahlanaato oo aad u dhaqso badan tahay, ama, waxaad isticmaali kartaa xargaha iyo weelka haddii aad dhacdo in aad haysato mid weyn oo ku filan.
- Marka xigta, fiilada weyn ee kuleylka dhexdhexaadka leh, kuleylka saliida ama saliidda sayniska iyo ku dar basasha jarjaran, toonta la jarjaray, baradho la jarjarey, oo karaya si isku dhafan iyo kuleylka baradhada si siman. Iska ilaali dhamaantood 2 ilaa 3 daqiiqo, kadibna ku dar broccoli la jarjarey. Haddii digriigu aad u qalalo, waxaad ku dari kartaa xoogaa biyo ah, sida loo baahdo. Kuleylka 2 ilaa 3 daqiiqadood oo kale.
- Ku dar tamaandhada iyo isku darka isku darka ee farsamada, kadibna daboolo 6 ilaa 8 daqiiqo, kareyso marmar, ama ilaa baradho iyo broccoli ay labaduba si fiican u kariyaan.
- Marka baradho iyo barokoli ay si fiican u kululaadaan oo la kariyo, ka saar digsi kuleylka, iyo tufaaxin liin ah oo liin ah (tani waxay ka caawineysaa dhadhanka xitaa in badan), ka dibna la googooyo xoogaa cilantro la jarjaray.
| Tilmaamaha Nafaqada (adeeg kasta) | |
|---|---|
| Calories | 218 |
| Total Fat | 4 g |
| Fatuurad la ruxay | 1 g |
| Fat | 3 g |
| Kolestarool | 0 mg |
| Sodium | 69 mg |
| Carbohydrateska | 41 g |
| Fiber diirran | 7 g |
| Protein | 8 g |