Cuntada faras leh ee wata lambarrada garabka, baradhada, karootada, iyo khudrado kale, oo ay la socdaan xawaare. Goobaha garabka ee garabka ayaa la googooyaa oo la kariyaa iyadoo lafaha leh si ay u sameeyaan fuud dhuxusha leh.
Khudradda waxaa ka mid ah rutabaga, basbaaska gawaarida, celery, karootada, iyo baradhada. Ku darso buskut ama rooti Irish .
Waxa aad u Baahantahay
- 1 rodol oo garabka bidix ah
- 2 baradho dhexdhexaad ah, afaraad
- 3 karootada yaryar, jarjar 2-inch
- 1 basal dhexdhexaad ah, afaraad
- 2 lafir jarjar, jarjar 1/2 inji
- 1 yar oo ah basbaaska cagaaran oo yar, googo jilicsan 1/2
- 1/2 koob oo la kariyey rutabaga, optional
- 1 1/4 qaado cusbo ah
- basbaaska
- 3 qaado qaado biyo qabow oo leh 1 1/2 qaado bur ah
- 2 qaado oo la jarjarey
Sida loo sameeyo
- Dufan ka jar kaarib wan yar ka dibna hilibka googooyaa googaha 1-inch. Ku rid hilibka iyo lafaha dharka dusha sare ama foornada Dutch; adigoo daboolaya qiyaastii 1 1/4 koob oo biyo ah. Dabool digsiga oo isku kari ilaa 45 daqiiqo (ha karkarin).
- Ku dar baradho, karootada, celery, basbaaska cagaaran, rutabaga, cusbo, iyo basbaas. Dabool oo isku kari ilaa 20 illaa 30 daqiiqo, illaa iyo inta hilibka iyo khudaarta ay yihiin kuwo jilicsan.
- Ka saar lafaha.
- Ka qaad kuleyl; walaaq ku dar burka iyo biyaha. Ku noqo kulaylka. Karso, kareyso, ilaa fuudka waa la sii daray.
- Ku dar dhir iyo dhadhami oo hagaajiya xilliyada.
Wareer badan Lambar Waaweyn
| Tilmaamaha Nafaqada (adeeg kasta) | |
|---|---|
| Calories | 537 |
| Total Fat | 25 g |
| Fatuurad la ruxay | 10 g |
| Fat | 11 g |
| Kolestarool | 106 mg |
| Sodium | 1,229 mg |
| Carbohydrateska | 43 g |
| Fiber diirran | 7 g |
| Protein | 33 g |