Name: 3-Bean Veggie Tacos
Prep time: 15 min
Cook time: 15 min
Total time: 30 min
Ingredients: 1 tbsp saliid saytuun; 1 bac oo basbaas barafaysan iyo basasha; 1 15 oz digir madow oo sodium ah oo hooseeya (la raaci oo la miiray); 1 15 wiqiyadood ayaa digirta pinto ah (la raaci oo la miiray); 1 15 oz ayaa kara digirta kelyaha cas (la raaci oo la miiray); 1 tsp budada basbaaska; 2 tsp cumin dhulka; 1/2 koob oo jiis ah jiiska cheddar; 1 / 3 koob cantaan ah oo la jarjaray; 1 liin; 10 tortillas oo sarreen ah oo dhan; 1 yaanyo la jarjaray ((ikhtiyaar); 1 avokado la jarjaray ((ikhtiyaar); 8 oz caano fadhi ((ikhtiyaar)); 1 farabadan oo cilantro cusub ah ((ikhtiyaar))

Cuntadan waxaa bixiyay Massachusetts WIC oo ka soo jeeda Chop Chop Magazine.

3-Bean Veggie Tacos

Qadadan 30-daqiiqda waxay ka dhigeysaa tacliinta 10 waxayna lahaan doontaa qoyskaaga oo dhan oo raba in badan!

Cuntada Pin

Waqtiga Diyaarinta: 15

Waqtiga karinta: 15

Wadarta Waqtiga: 30

Koorso: Qaybaha ugu muhiimsan

Adeegyada: xayawaanka

Waxyaabaha ay ka kooban

1 tbsp saliid saytuun ah
1 Bacda basbaaska iyo basasha
1 15oz wuxuu awood u yeelan karaa Digirta madow ee soodhada yar la raaciyey oo la miiray
1 15oz wuxuu awood u yeelan karaa digada digada la raaciyey oo la miiray
1 15oz wuxuu awood u yeelan karaa digirta guska cas la raaciyey oo la miiray
1 tsp budada yar yar
2 tsp duufaan dhulka ah
1/2 cup Cheddar cheddar shredded
1/3 cup cilantro la jarjaray
1 lime
10 oo dhan tortillas
1 yaanyo la jarjaray (Optional)
1 avokado la jarjaray (Optional)
8 oz Caano fadhi yar oo dufan ah (Optional)
1 farabadan cilantro cusub (Optional)

Tilmaamaha

Saliidda kulul ee digsi weyn oo kuleyl dhexdhexaad ah iyo ku dar qaboojiyaha barafaysan iyo basasha iyo dabool. U ogolow in la kariyo caymiska 2-3 illaa iyo inta la dhalaalayo.
Kaji oo walaaq, u oggolow biyo dheeraad ah in ay uumi kacaan daqiiqad 1.
Ku dar digirta, budada kalluunka, iyo qumaca digsiga oo walaaqaya daqiiqado 2-3.
Ku dar farmaajada, cilantro, iyo juuska of lime iyo isku daraan ilaa kululaynta.
Dareeraha tortillas ee microwave ee wareegyada 30 iyo adeega isku dar ah bean.

Notes

U adeegso haraaga digaagga, hilibka lo'da, ama doofaarka meel kala badh digirta ah
Isticmaal boogaha cusub haddii la heli karo
Kudar daasad yar oo galley ah, biyo raaciyey & miiray
Isku day tortillada geedka halkii sarreenka
Ku darso bariiska buniga ah haddii aadan haysan tortillas
Isticmaal haraaga hadhaaga salad ah salad maalinta xigta