Tani waa boodh sahlan oo degdeg ah oo ku habboon qadada cashada ee toddobaadka - ama samee dufac ballaadhan dhammaadka usbuuca oo ku raaxee wiiga oo dhan. Quinoa wuxuu ku daraa borotiinka iyo muusikada wanaagsan ee khudradda khudradda ah, laakiin si fudud ayaad u bedeli kartaa hilibka lo'da ee quinoa si aad u sameysid kiriim dhaqameed.
Quinoa waxay qaboojinaysaa suugada yaanyo, taas oo siineysa tayada creamy delicious. Digirta qasacadaysan ayaa loo isticmaalaa in lagu badbaadiyo wakhti, iyo kaliya khudaarta aad haysato ee gacanta ku shaqeyn karto.
Waxa aad u Baahantahay
- 2 qaado oo saliid saytuun ah
- 1 basal oo waaweyn (jarjaran)
- 1 yaanyo (la jarjaray)
- 3 xabo oo toon ah (daadi)
- 1/4 koob oo la jarjaray oo la jarjaray
- 3-4 basasha cagaaran (jarjaran)
- 2 qaado shumac
- 1 qaaddo shaah ah oo sigaar cabbay
- 2 qaado oo budo ah oo budada ah (ama dhadhamiso)
- 1 qaado oo sonkor ah oo bunni ah
- 1 qaado oo milix ah
- 3/4 koob quinoa
- 1 koob suugo yaanyo ah
- 1 koob oo biyo ah (ama maraq khudradeed)
- 2 qasacado digirta kalyaha
- 1 koob oo ah hadhuudh barafeysan (optional)
Sida loo sameeyo
- Saliid saliida ah ku rid digsi weyn. Ku dar basasha oo isku kari ilaa kuleyl dhexdhexaad ah ilaa basku jilicsan yahay oo udnaan, 5 ilaa 8 daqiiqo.
- Ku dar yaanyo, basasha cagaaran, toonta caanaha, cilantro, macmacaanka, paprika sigaar cabbin, budada yar yar, sonkorta madow iyo milix, iyo kariyo, kareyso, ilaa dhammaan khudaarta jilicsan.
- Ku dar quinoa oo isku kari 1 daqiiqo. Ku dar suugada yaanyada iyo biyaha oo si fiican u walaaq. Dabool oo kari kari siirada kulaylka yar ilaa quinoa la kariyey, illaa 20 daqiiqo. (Maaddada quinoa waxay u muuqanaysaa barar iyo waxay leedahay jumlad yar oo muuqata / dabo ah).
- Ku dar digirta iyo hadhuudhka (dooran) oo kari 5 ilaa 10 daqiiqo dheeraad ah, ama ilaa digirta iyo hadhuudhku kulul yihiin. Xilliga milixda iyo basbaaska dhadhanka.
- Ku darso bariiska, jiiska caleenta caleenta, labeen dhanaan, basbaaska cagaaran, jarjirka tortilla, iwm.
| Tilmaamaha Nafaqada (adeeg kasta) | |
|---|---|
| Calories | 267 |
| Total Fat | 6 g |
| Fatuurad la ruxay | 1 g |
| Fat | 4 g |
| Kolestarool | 0 mg |
| Sodium | 168 mg |
| Carbohydrateska | 44 g |
| Fiber diirran | 10 g |
| Protein | 12 g |