Maraq Brokoli

Maraq Brokoli

2.50 ka 6 votes
"Marka aan aabbahay booqdo, had iyo jeer wuu yaqaan sida loo sameeyo maraqiisa broccoli ee caanka ah! Qof walba oo jooga our family waa taageere weyn oo saxankan ah. Kahor intaanan tijaabin Dr. Yum Project Kitchen, waxaan ku daray khudaar kale oo aan ugu jeclahay si aan maraqa uga dhigo mid ka sii fiican! Cuntadani waa hab fiican oo lagu soo bandhigo khudaar cusub waxaana jecel qoyska oo dhan." - Wendy Cannon, oo ah macallin cunto karin oo ka tirsan Dr. Yum Project Kitchen
Daabi Tarjeetada Cuntada Pin
Time Prep 15 daqiiqo
Wakhti Cuntada 30 daqiiqo
Adeegyada: 10
Calories: 45
Waxyaabaha ay ka kooban Habka Nafaqada Notes

Waxyaabaha ay ka kooban
  

  • 1 caleen weyn la jarjarey (beddel: 2 basasha macaan)
  • 2 qaado saliidda qumbaha
  • 2 toon toon duqeeyey
  • 4 karootada la jarjarey
  • 4 caleemaha celery la jarjarey
  • 2 koobabka tufaaxa la jarjarey
  • 3 koobabka broccoli la jarjarey
  • 6 koobabka maraq khudradda ah
  • 1 qaado shaah cusbo
  • 1 qaado shaah turmeric dhulka
  • ½ qaado shaah basbaaska madow
  • IKHTIYAARI AH: la shiiday cheddar farmaajo

Habka
 

  1. Basal la jarjaray ku qooy si aad uga saarto wasakhda. Biyaha ka daadi oo basal ku shiil saliidda qumbaha iyo toon. Ku dar seleri iyo karootada oo shiil. Ku dar maraq khudradeed, cauliflower, iyo broccoli. Kadib ku dar turmeric, milix badda, iyo basbaas madow. Karkari adigoo daboolka saaraya ilaa khudaartu jilicsan tahay. Isku qas si aad u hesho isku dheelitirka aad doorbidayso. Waxaad dooran kartaa inaad soo saarto qaar ka mid ah ubaxyada broccoli si ay maraqa ugu daayaan gebi ahaanba marka la isku daro. Ku dar cheddar jiis ahaan ikhtiyaar ahaan dusha sare iyadoo weli kulul.

Nafaqada

Calories: 45kcalCarbohydrates: 8gCunto: 3gSodium: 610mgPotassium: 440mgFiber: 2gSonkor: 4gVitamin A: 450IUVitamin C: 36mgCalcium: 52mgBirta: 1.08mg

Notes

XULASHADA BILYFOOD:
Maraqyadu waa hab fiican oo lagu baro dhadhan badan dhallaanka hal mar wayna fududahay in la helo "si sax ah" joogtaynta adigoo isku daraya. Qaado dhowr malqacadood iyo saafi ah isku-darka iyo sida ilmahaagu u awoodo inuu liqo wax badan oo isku-dhafan, taasoo ka tagaysa kuusno yaryar oo jilicsan. Si joogto ah u dhumucdiisuna, u dhaaf qaar maraq ka mid ah oo ku dar in badan oo khudradda jilicsan. Maskaxda ku hay in cuntadani ay ku jirto caanaha, mid ka mid ah cuntooyinka xasaasiyadda sare leh ee hore loogu soo bandhigi karo dhallaanka. Haddii aad walaac ka qabto sal-dhigida caanaha sabab kastaba, la hadal dhakhtarkaaga carruurta.

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