Haddii aad jeceshahay khariidado isdabajoog ah ama salad couscous, waxaad isku dayi doontaa inaad isku daydo macmahan khudradeed oo sahlan oo sahlan soodhada leh digirta caajiska ah (digirta garbanzo) iyo khudaar badan, oo ay ku jiraan qajaar iyo basbaaska casaan ee lime light, saliid saytuun, iyo Dijon mustard vinaigrette. Waxaa laga sameeyey dhammaan khudradda iyo vegan maaddooyinka, iyo, wax ka yar 300 kaloori halkii adeega, saladh kousc this sidoo kale waa cunto yar-kalooriye ah (hoos u dhicii burburka dhamaystiran nafaqo haddii aad tahay).
Waxay ku fiican tahay dharcaanka iyo vegans tan iyo markii ay digaagadu ku darsato korriin fiican oo borotiinka ah. Haddii aadan cunin vegan, suunkan couscous wuxuu ku fiicnaan karaa xoogaa jiiska Parmesan on top, ama, ku rushaysaa taabasho ah khamiirka nafaqada haddii aad cunayso vegan.
In kastoo la karinayo tufaaxan iyo vegan , ma aha gluten-free, maaddaama ay kuuskuus ku jirto qamadi. Haddii aad jeceshahay in aad tijaabiso nooc ka mid ah gluten-free, kaliya isticmaal quinoa , isla markaana hagaajinta wakhtiga karinta ee quinoa.
Qodobka salad barwaaqan ah ee khudradda cunnada ah ee xayawaanka ah ee loo yaqaan 'The Wheat Foods Council'.
Waxa aad u Baahantahay
- 2/3 koob oo ah maraq qudaar ama 1 wiqiyadood oo 14 wiqiyadood ah
- 1 koob oo couscous, nacas ah
- 3/4 koob digirta digirta, waa la dhaqay
- 1/2 koob oo qajaar la jarjaray
- 1/4 koob oo ah basbaaska gaduudka cas, la jarjaray
- 2 tbsp basasha cagaaran (scallions) la jarjarey
- 3 tbsp oo ah khaliijka balsamic
- 1 tbsp saliid saytuun ah
- 1 tbsp Dijon mustard
- 1/2 tsp lemon zest (diirka liinta)
- 1/4 tsp basbaaska miro madow (ama dhadhamin)
- 1/2 tsp basbaaska
Sida loo sameeyo
- Marka hore, diyaariso koofiyada. Warshad dhexdhexaad ah, soo qaado maraq khudradda karkarinta oo walaaqaya koofiyadaha.
- Marka koofiyaddu ay waxyeesho, ka qaad digsiga kuleylka, dabool, oo ha u istaag 5 daqiiqo. Kadib markaad si fudud u daboolayso kintirkaaga foosto.
- U soo diyaargarow adigoo qaboojiyahaaga u diyaarsan ugu yaraan 10 daqiiqo.
- Marka koofiyadahaaga la kariyo, wax yar la qaboojiyo oo diyaar u ahaado, ku rid baaquli weyn oo si fudud u garaaci koofiyada qaboojiyaha leh digirta garbanzo (chickpeas), qajaar, basbaas cas iyo cagaarka cagaaran.
- Isku qas qoryaha balsamic, saliid saytuun, iniin khardal ah, jilicsanaanta liinta iyo basbaaska madow ee baaquli yar oo gaar ah, ama wada duub galka mason. Ku dar dharka huurka iyo dharka liinta si isku dar ah oo isku dar ah oo si tartiib ah ugu xirxirid si wanaagsan.
- Isku day inaad salad barwaaqo leh kula raacayso basbaaska. Dhadhami, oo adoo hagaajiya xilliyada dhadhanka. Waxaad ku dari kartaa dunta badda ama cusbo cusbo ah, haddii aad u maleyneyso in loo baahan yahay, laakiin isticmaal gacanta gacanta si aaney uga adkaato dhadhanka kale.
- Saladhkani waa kookeeshe iyo digirta ayaa horay loogu diyaargaroobi karaa qaboojiyaha qaboojiyaha. U hubso inaad si tartiib ah ugu soo celiso ka hor inta aanad u adeegin isku darka maaddooyinka iyo dharka.
| Tilmaamaha Nafaqada (adeeg kasta) | |
|---|---|
| Calories | 291 |
| Total Fat | 5 g |
| Fatuurad la ruxay | 1 g |
| Fat | 3 g |
| Kolestarool | 0 mg |
| Sodium | 241 mg |
| Carbohydrateska | 49 g |
| Fiber diirran | 6 g |
| Protein | 11 g |