Cuntadan waxaa iska leh Mashruuca Dr Yum
Adeegyada: 8
Calories: 220kcal
Qiimaha: $ 1.78 halkii adeeg
Waxyaabaha ay ka kooban
- 2-3 qaado saliidda qumbaha
- 2 karootada waaweyn la jarjarey
- 1 basal dhexdhexaad ah la jarjarey
- 2 caleemaha celery la jarjarey
- 4-5 toon toon la jebiyey oo la jarjaray
- ½ qaado shaah aad qallajisay
- 6 koobabka cagaarka cagaaran qiyaas ahaan la jarjarey (wuxuu isticmaali karaa hal ama isku darka chard swiss, isbinaajka, ama kale)
- 4 koobabka maraq khudradda ah
- 1-14.5 ounce yaanyada la jarjaray ama 4-6 yaanyo cusub
- 2-15 ounce gasacadaha digirta cannellini miiray oo la dhaqday
- ¾ cup quinoa qallalan
- 1-3 koobabka biyaha waxay ku xiran tahay hadba sida aad u baahan tahay maraqa
- 1 qaado shaah cusbo inaad dhadhamiso
Tilmaamaha
- Saliidda diirran iyo karootada, basasha, celery, iyo toonta shiil ilaa 8-10 daqiiqo ama ilaa basashu ay ka muuqdaan. Ku dar thyme oo sii wad inaad shiisho 3-4 daqiiqo. Ku dar maraq, cagaar, yaanyo, iyo digir. Isku kari ilaa 45 daqiiqo. Ku dar quinoa. Quinoa '' suumanka 'cad' ayaa tusi doona marka si buuxda loo kariyo, qiyaastii 15 daqiiqo. Ku dar biyo si aad u gaarto joogtaynta la rabo. Isku hagaaji xawaashyada hadba sida loogu baahdo.
Nafaqada
Calories: 220kcal | Carbohydrates: 33g | Fataha: 5g | Fatiido la cusbooneysiiyey: 3g | Sodium: 600mg | Fiber: 8g | Sonkor: 4g | Vitamin A: 450IU | Vitamin C: 15mg | Calcium: 120mg | Birta: 3mg