Sida miro bocda? Sida maraq baradho macaan? Waa maxay sababta aan la isku darin labadan siliibadan saafiga ah ee soy-macaan ee soy-macaan iyo barandho baradho ah oo macaan!
Pumpkin iyo baradhada macaan ayaa loo simay kariyaha dusha sare ee khamriga cad iyo kiriimyada cusub ee fudud ee aad u fiican oo nafaqo leh baradho macaan iyo bocorka bocorka. Bocalka bucshirta iyo baradhada barafka ah waa miro gogol ah ama cunto karootada xilliga dayrta ee cuntada khudradda ama vegan.
Waxa aad u Baahantahay
- 1 tbsp margarine
- 1 basal, la jarjaray
- 2 caws la jarjaray, la jarjaray
- 1 koob khamri cad
- 2 tbsp aad jarjartey cusub
- 1 1/2 rodol bocorka, diiray oo la jarjarey
- 3 baradho macaan, jarjartey
- 7 koob
- maraq khudradeed
Sida loo sameeyo
- Dheriga maraq weyn, diirimaan basasha iyo celery ee margarine ilaa 2 daqiiqo. Iska yaree kuleylka iyo ku dar khamri. U oggolow in aad shiddo shan daqiiqo.
- Ku dar maaddooyinka dabiiciga ah oo keen kari kari. U ogolow in aad karisid ugu yaraan 30 daqiiqo, ama ilaa bataatada iyo baradhada macaantu ay jilicsan yihiin.
- Saliida mashiinka cuntada ama sheyga, haddii loo baahdo, ama, miis si ay u noqoto mid joogto ah.
Tilmaamaha Nafaqada (adeeg kasta) | |
---|---|
Calories | 175 |
Total Fat | 2 g |
Fatuurad la ruxay | 1 g |
Fat | 1 g |
Kolestarool | 0 mg |
Sodium | 903 mg |
Carbohydrateska | 28 g |
Fiber diirran | 5 g |
Protein | 6 g |