Ku xoqid cuncun-kareemka dabka leh ee leh dhadhan-dhadhan-khudradeed. Bariisiga Brown waxaa lagu raraa geedo cusub sida broccoli, dabacasaha, digirta, iyo kale - kalluunka la dubay iyo chickpeas. Ku dhammee dharka gingery, dharka macaan-macaan oo macaan, waa jajab, nafaqo, iyo ku qanacsanaanta super. Si kale loo dhigo, baaquli ah zen.
Waxa aad u Baahantahay
- 2 qaado oo saliid ah
- 1 taako / 2 koob oo ah broccoli (jejebiye)
- 1 1 koob oo karootada ah (shredded)
- 1 koob oo ah digirta barafka
- 1/2 koob oo khudradda qudaarta ah
- Salt iyo basbaas ay u dhadhamiyaan
- 2 koob oo ah cagaarka Asian (ama kale)
- 2 koob oo la kariyay bariis brown (ama dufan ama quinoa)
- 1 koob oo qashinka lagu dubay
- 15 wiqiyadood oo ah digirta la dubay oo la dubay
- 1 1 koob oo ah kaabajka cas (jarjar)
- Wixii dharka:
- 2 qaado oo ah suugo subag
- 1 qaado oo cabitaan liin
- 1 qaado miisaan jeexan (jaalle)
- 2 qaado oo malab ah
- 1/8 shaaha oo milix ah oo dhulka ku yara
- 1 qaado oo ah khudaar bariis ah
- 1 qaaddo shiil cabitaan cusub
Sida loo sameeyo
Kala cun bariis caleemo leh, masago, quinoa ama meel iska dhig. Waxaad u baahan doontaa 2 koob oo la kariyay oo la kariyey (kaas oo u dhigma 1 koob oo ah qasacad la qalajiyey).
Ku dar saliida sisinta si digsi weyn ama wok badan kuleyl aad u sarreeya. Ku dar broccoli oo isku kari ilaa 3 daqiiqo, kareyso marmar. Ku dar dabacasaha, digirta barafka iyo kaydka qudaarta. Walaaq oo isku kari ilaa 5 daqiiqo. Ku dar cagaarka oo isku kari 2 daqiiqo ama ilaa cagaarka la jarjaro. Ka qaad kuleylka. Daadi milix iyo basbaas.
Si dharka u samee, isku dar mooska, liin, liin cusub, tamari, cusbada badda, khudradda bariiska, iyo malab. Iska ilaali in yar yar.
In baaquli, ku dheji qaybo kala duwan: hadhuudh, broccoli / digirta baradhada barafka, kaabajka cas, hilibka digirta la dubay, iyo cashews. Sare u qaado saaji oo u adeega.
| Tilmaamaha Nafaqada (adeeg kasta) | |
|---|---|
| Calories | 764 |
| Total Fat | 24 g |
| Fatuurad la ruxay | 4 g |
| Fat | 10 g |
| Kolestarool | 0 mg |
| Sodium | 1,182 mg |
| Carbohydrateska | 115 g |
| Fiber diirran | 18 g |
| Protein | 28 g |