Name: Quick Bean Chili
Cook time: 20 min
Total time: 20 min
Ingredients: 2 tsp saliid saytuun ah; 1 koob oo basasha ah (la jarjarey); 1/2 koob oo basbaaska cagaaran (la jarjaray); 2 qaado oo toon ah (la jarjaray); 3 / 4 koob biyo; 2 tbsp Jinka yaanyo; 2 tsp budada basbaaska; 2 tsp cumin dhulka; 1 15.5 oz digir garbanzo ah (la luqlusay oo la miiray); 1 15.5 oz waxay karaan digirta kelyaha (la luqlusay oo la miiray); 1 15.5 oz digir madow kara (la raaci oo la miiray); 1 14 oz maraq khudradeed leh; 1 karootada la jarjaray ((soodhiyam hoose ama milix aan lagu darin)); 1/4 koob oo cilantro cusub ah (si loogu adeego (ikhtiyaar)); 6 qaado oo caano fadhi ah (oo loo adeego (ikhtiyaar)); 6 qaado oo farmaajo la jarjaray (oo loo adeego (ikhtiyaar))

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

Quick Bean Chili

Dukumiintigan 20-daqiiqad ayaa leh tufaax isla markaana waxay ku fiican tahay maalinta qabow!

Cuntada Pin

Waqtiga karinta: 20

Wadarta Waqtiga: 20

Koorso: Cunnooyinka ugu muhiimsan, Saliidda, Saliida

Adeegyada: dadka

Waxyaabaha ay ka kooban

2 tsp saliid saytuun ah
1 cup basasha la jarjarey
1/2 cup basbaaska cagaaran la jarjaray
2 tsp toon duqeeyey
3/4 cup biyaha
2 tbsp koollada yaanyada
2 tsp budada yar yar
2 tsp duufaan dhulka ah
1 15.5 oz wuxuu awood u yeelan karaa digirta garbanzo biyo raaciyey & miiray
1 15.5 oz wuxuu awood u yeelan karaa digirta kalyaha biyo raaciyey & miiray
1 15.5 oz wuxuu awood u yeelan karaa digir madow biyo raaciyey & miiray
1 14oz maraq karkarin karo
1 awooddo yaanyo la jarjaray (Sulfium sod ama aan cusbo ku darin)
1/4 cup cilantro cusub u adeega (ikhtiyaar)
6 tbsp yogurt cad u adeega (ikhtiyaar)
6 tbsp jiis la jeexay u adeega (ikhtiyaar)

Tilmaamaha

Kuleylka kuleyl dhexdhexaad ah oo ku dar saliid.
Xardho basbaaska, basbaaska, iyo toonta oo ku dar digsiga marka saliiddu bilawdo. Sauté oo ku saabsan daqiiqado 3 ilaa basasha cad cad.
Ku walaaq biyaha, koollada yaanyada, budada basbaaska, khumin, digirta garbanzo, digirta kelyaha, digirta madow, maraq, iyo yaanyada la jarjaray. Isku kari ilaa 8-10 daqiiqo.
Ka qaad kuleylka, ku dar cilantro, kuna diyaari caano fadhi iyo jiis cad.

Notes

Talo-bixiyaha

Isku day inaad isticmaasho khudaarta la barafeeyey
Waxaad isticmaali kartaa ketchup ama marinara sauce halkii aad ka isticmaali lahayd caatada yaanyo haddii aadan haysan
Ku dar hilibka hilibka lo'da, hilibka doofaarka, turkey, ama digaaga si aad u heshid. Ku dar bilowgii basasha!
Ku darida bariis degdeg ah sida Bisilka Bens
Isku dar suufka cusub, kaluunka, digirta barafoobay iwm