Isticmaal lafaha miisaanka ah ee miisaanka leh ama dhagaxyada cagaaran ee loo yaqaan 'bean maraq ah'. Maraq qoyani ah ayaa loo adeegaa makhaayadda Senateka maalin kasta. Senatoro Idaho Fred Dubois ayaa si faahfaahsan u codsaday maraq marka hore, taas oo sharraxaysa sababta uu ufilan yahay baradho la shiiday. Maalmahan, maraqa waxaa la sameeyaa waxyaabo ka yar. Waxaa ku jira maraq-beereedka casriga ah ee casriga ah waxoogaa yar oo basbaas leh oo aan lahayn baradho, toon, ama celery. Waa marxalad aad u fudud, maraq-lakab-maro-feeraha.
Diyaar gareyn leh celery, basasha, dhir, toon, bataati iyo dhir udgoon, maraqkan buunshaha wuxuu bixiyaa dhadhan dheeraad ah oo dhadhan. Ku raaxeyso maraqkan kululaynta dayrta qaboobaha ama jiilaalka. Maraqku wuxuu ku bilaabmaa qiyaastii digirta qalalan. Digirta Biyaha ayaa loogu yeeraa in lagu kariyo, laakiin digirta woqooyi ee waaweyn ama maraq dhadhan leh waa kuwo bedelaad ah.
Baradhadu waa la kariyey oo la shiiday, iyagoo siinaya dherer iyo muuqaal. Isticmaal baradhada la shiiday ee hadhka ah haddii aad haysato. Waxaa jira khudrado kale oo badan oo lagu dari karo maraqa dhadhanka iyo midabka: karootada la kariyey, basbaaska cagaaran ama cagaaran, boqoshaada la jarjaray, boodhadhka ama rutabagas, digirta cagaaran ama digirta cagaaran ayaa ah wax yar oo ka mid ah fursadaha badan. Haddii aad ka soo hartey ham, ku dhufo oo ku dar maraqa iyo wejiga iyo baradhada.
Cunto maraq la qaado oo la dubey oo la dubay ama buskud iyo saladh cagaaran oo loogu talagalay raashin aad u fiican. Haddii aad hartay, waxaa sii fiican maalinta xigta. Ama barxadda maraqa qadada ama qadada mustaqbalka.
Waxa aad u Baahantahay
- 1 rodol
- digirta badda (ama digir weyn oo waqooyi ah, qalajiyey, dhaqday oo la miiray)
- 1 lafaha jilicsan (ama 2 sigaar cabbin cows)
- 3 baradho dhexdhexaad ah (la kariyey iyo la shiiday)
- 1 1 koob oo basal ah (jarjaran)
- 1 1 koob caano ah (jarjaran)
- 2 qaado oo ah dhir (cusub, la jarjarey)
- 2 waaweyn
- dhoobo oo toon ah (dufan)
- Saliid dhadhan
- Basbaaska madow inay dhadhamiso
Sida loo sameeyo
- Ku dabool dabool biyo iyo karkari; kari ilaa 2 daqiiqo. Ka qaad dabka, dabool, oo ha u istaag 1 ilaa 2 saacadood.
- Saar askari suunka ku shub weelka iyo dareeraha dareeraha; qiyaasaan oo ku dar biyo ku filan ama maraq khudradeed leh si ay u sameeyaan 2 quarts; ku shub dareeraha ku soo noqo digirta oo ku dar lafaha ama qumbaha cawska, basasha, celery, iyo toonta.
- Soo qaado digirta karkarinta. Iska yaree kuleylka hoose, dabool digsi, oo isku kari ilaa 2 saacadood, ama ilaa digirta aad ujirto.
- Ku dar barandhada la shiiday, basasha, celery, dhir, iyo toonta, oo sii wad si ay u kiciso saacad kale. Ka saar lafaha ama dhagaxyada lafaha iyo ka saar hilibka lafaha. Xardho hilibka kuna soo celi maraqa.
- Xilliga aad ku dhadhamiso milix iyo basbaas.
Talooyin
Qaado maraqa wadajir ama dharka. Ku wareeji maraq la kariyey kuleylka qafiifka ah si aad u yareyso adeegga.
| Tilmaamaha Nafaqada (adeeg kasta) | |
|---|---|
| Calories | 274 |
| Total Fat | 1 g |
| Fatuurad la ruxay | 0 g |
| Fat | 0 g |
| Kolestarool | 2 mg |
| Sodium | 109 mg |
| Carbohydrateska | 52 g |
| Fiber diirran | 13 g |
| Protein | 15 g |