Cunto soodhadh ah oo fudud oo leh basal cagaaran iyo dhir cusub ayaa lagu shubi karaa basbaaska gawaarida cusub ee midab kasta. Haddii aad u baahatid qashin gawaarid hilib ah oo la miiray si aad u isticmaashid cunnooyin khudradeed ama vegan ah, tani waa mid sahlan oo aad loo qiimeeyo mid la isku dayo. Basbaaska buunshaha qashinka leh ayaa dhab ahaantii aad u fudud oo fudud in la diyaariyo oo laga dhigo saxan weyn oo khudradeed ama mid saxan. Waxaan jecelahay in aan ku shaqeeyo couscous, sababtoo ah waxay u qabataa si dhakhso ah marka loo barbar dhigo bariiska, quinoa ama miro kale oo dhan ama baastada.
Waxa aad u Baahantahay
- 1/2 koob couscous, aan qallajin
- 1 koob oo biyo ah
- 6 basbaaska oo dhan, midab kasta
- 2 basbaaska cas ama casaan cad, la jarjaray
- 4-6 basasha cagaaran (scallions), jarjaran
- 2 tbsp juice cusub
- 2 tbsp oo saliid ah
- 1/4 koob oo dhir cusub, la jarjarey
- milix iyo basbaas ay u dhadhamiyaan
Sida loo sameeyo
Marka hore, ku rid 1 koob oo biyo ah digsi dhexdhexaad ah oo biyaha ku keena kasoobaxa. Marka biyuhu ay karkarayaan, ku dar koofiyadaha, ku sii walaaq dhaqso, ka dibna dabool daboolka. Demi kuleylka oo u oggolow in muraayadku ku fariisto, daboolo, illaa 10 daqiiqo, ama illaa koofiyaddu ay noqoto mid ciriiri leh marka fargeeto fara badan.
U oggolow in ay gabi ahaanba si buuxda u qaboojiso.
Inkasta oo aad dhabarka u fadhido ama qaboojiso, gooyo afkoda iyo dusha sare ee basbaaska oo dhan iyo si taxadar leh uga saarto maqaarka iyo abuurka gudaha gudaha basbaas kasta.
Next, in baaquli weyn, isku darso basbaaska digirta la jarjaray leh qaboojiyaha la qaboojiyey iyo basasha cagaaran sliced.
In baaquli yar oo gaar ah, oo isku xajin liin liin (cusub waa mar walba ugu wanaagsan!), Saliid saytuun iyo jarjar cusub la jarjarey ilaa iyo si fiican isku dhafan. Ku dar dhaymahan walxaha isku dhafka ah oo si tartiib ah u isku dardar geli.
Qaadid kouscous ka mid ah basbaaska dhan gaws cagaaran, iyo ku rusheeyaan qashin ah milix iyo basbaas on top.
Ku daadi jarada qajaar la saaro foornada kuleylka ah ee kuleylka ah ee 350 darajo ilaa 35 daqiiqo ama ilaa basbaaskaaga geela oo kaliya aad u adag tahay. Ku raaxeyso!
Calaamadda roodhida:
- Si aad taas u noqotid qajaar ama cunto kariye tartiib tartiib ah, waxaad sidoo kale ku dhejin kartaa basbaaska alwaaxda lagu duubo qadhaadh oo ku karsan wax yar ilaa 5-6 saacadood. Ku habboonow maalin kulul markaad rabto inaad foornadaada ku leexiso!
| Tilmaamaha Nafaqada (adeeg kasta) | |
|---|---|
| Calories | 151 |
| Total Fat | 5 g |
| Fatuurad la ruxay | 1 g |
| Fat | 3 g |
| Kolestarool | 0 mg |
| Sodium | 65 mg |
| Carbohydrateska | 23 g |
| Fiber diirran | 5 g |
| Protein | 4 g |