Khudradda macaan ee Moroccan khudradda ah waxay ka timaaddaa khudradda cunnada iyo hilibka vegan Aurelie Pare, oo ah qoraaga buug-yar ee "Cookial Cookly Cookbook" .
Aurelie ayaa leh, "Maraqkan dhadhanka ah, maraq canjeelada wata waa mid aad u fiican cuntooyinka todobaadka ah, xilliga fasaxa Moroccan waxaa laga helaa ginger, roodhida, cumin iyo cilantro, waa xawaare aad u fiican oo la isticmaalo inta lagu jiro bilaha jiilaalka qaboobay."
Aurelie waxay bixisaa dhowr talooyin dheeraad ah si ay u sameeyaan tufaaxan cajiibka ah iyo vegan Maraq wakhti:
- Xayawaanka qoyan waxay ku kala duwanaan karaan, markaa waxaad u baahan kartaa inaad ka baxdo jalapeno si aad uga fogaato in maraq aad u hufan.
- Digirta calaamadaha, digirta cad, digirta kelyaha, digirta madow, iyo cagaarka cagaaran ayaa loo isticmaali karaa halkii laga cuni lahaa chickpeas haddii la doonayo.
- Isku day in aad heshid maraq khudradeed oo hooseeya ama aad sameysato maraq khudradeed si aad u ilaaliso soodhiyamkan maraqan hooseeya. Waxaa kale oo laga yaabaa inaad rabto inaad doorato noocyo yar oo sodium ah oo yaanyo qasacadaysan ama inaad isticmaashid tiro isku mid ah oo yaanyo ah oo cusub si aad uhesho yaanyada.
Waxa aad u Baahantahay
- 1/2 qaado
- saliida saytuunka
- 1 basal, la jarjarey
- 1 basbaas gaduud ah, jarjar
- 1 basbaas yar yar jalapeno, la jarjarey
- 1/2 koob celery, jar jartey
- 1/2 koob oo karootada ah, la jarjarey
- 2 koob oo boqoshaada, jarjaran
- 3 koob
- maraq khudradeed
- 28-wiqiyadood oo yaanyo la jarjarey
- 2 koob oo la kariyey
- chickpeas
- 2 qaado shiidan Fasax
- 3 qaado oo sabiib ah
- 1 qaado qaado cabitaanka tufaaxa tufaaxa
- Salt iyo basbaas ay u dhadhamiyaan
Sida loo sameeyo
- Dheriga maraq, waxaad ku diirisaa saliida kuleyl dhexdhexaad ah. Suuxi basasha, basbaaska, celery, karootada, iyo boqoshaada ilaa 10 daqiiqo ama ilaa hindise.
- Walaaq maraq khudradda, yaanyada, iyo digirta iyo keen maraq si karkariyo kuleyl aad u sarreeya.
- Marka karkarinta, yareyso kulaylka ilaa dhexdhexaad, dabool qayb ahaan, oo kari kari ilaa inta la kariyey (15-20 daqiiqo).
- Ku walaaq xawaashka, sabiibta, iyo casiirka. U adeegso!
| Tilmaamaha Nafaqada (adeeg kasta) | |
|---|---|
| Calories | 311 |
| Total Fat | 6 g |
| Fatuurad la ruxay | 1 g |
| Fat | 2 g |
| Kolestarool | 0 mg |
| Sodium | 796 mg |
| Carbohydrateska | 53 g |
| Fiber diirran | 12 g |
| Protein | 16 g |