Yau kamar yadda ranar legume ta duniya muna son ku raba wannan rana ta musamman tare da mu ta hanyar miƙawa wasu kayan lambu masu sauƙin gaske da sauri. Zaka iya shirya waɗannan kayan zaki mai ɗanɗano na cokali waɗanda suma suna da matukar sha'awa don kwanakin sanyi.
Ya kamata a lura cewa a cikin abincinmu wadannan tsaba suna da matukar amfaniSun ƙunshi kayyaki irin su fiber, wani ɓangare mai mahimmanci na abincinmu. Kuma suna kuma bayar da babbar gudummawar bitamin na rukunin B, alli, ƙarfe, tutiya da phosphorus. Kodayake suna da babban gudummawar hydrates, dole ne a yi la`akari da cewa suna ɗauke da ƙaramin kitse, kusan 3%, kasancewar sunadarin polyunsaturated da monounsaturated fatty acid.
Saurin girke-girke tare da hatsi
Kayan girkin da muka zaba na kowa ne kuma An tsara su don su sami damar yin su da sauri, da ledojin da suka riga sun sayar mana dafaffun. Idan ra'ayinku shine kuyi waɗannan abinci tare da yaran gidan koyaushe zai zama kyakkyawan ra'ayi, muna da shawarwari masu ban sha'awa waɗanda muka riga muka sa ransu yadda ake koyar da saurayi girki ko a yadda ake koyon girki da wasannin girki.
Wake tare da kumbura
Hoto daga Diario de Gastronomy
Sinadaran:
- 500 g dafaffun farin wake
- 400 g na kalamu
- Olive mai
- Kananan tafarnuwa biyu
- Rabin matsakaiciyar albasa
- Fewan sprigs na faski
- A tablespoon na alkama gari
- Fushin farin giya
- Sal
A gaba mun sanya kalamun cikin ruwan gishiri don jiƙa ƙafafun na tsawon awa biyu sab thatda haka, s they an tsabtace daga ƙasa. A cikin kayan masarufi, ki zuba mai kadan ki soya nikakken albasar. Kafin a gama sai mu kara kumallon mu barshi ya bude. Ki murkushe tafarnuwa biyu a cikin turmi tare da yankakken faskin sannan a ɗora shi a kan kugunan tare da ɗan ruwa da kuma fantsar farin ruwan inabi.
A barshi ya dahu na minti 3 ko 4 kuma kara da kyau tsabtace da kuma drained farin wake. Muna kara wani dan ruwa dan rufe kadan sai mu kara gishiri idan ya zama dole. Bari a dafa na mintina 15 kuma za mu shirya su.
Wake Da Shinkafa
- 400 g baƙar fata wake an riga an dafa shi
- Rabin matsakaiciyar albasa
- A tumatir
- 2 tsiran alade
- Wani naman alade
- Tsiran alade
- Wasu tafarnuwa
- 2 bay bar
- 150 g na shinkafa
- A tablespoon na paprika daga La Vera
- Fantsuwa da man zaitun
- Sal
A cikin casserole Muna soya albasa, tare da chorizo da naman alade a yanki. Theara tsabtataccen daɗaɗɗen wake da ƙara tumatir tumatir, yankakken yankakken tafarnuwa, ganyen bay da paprika.
sannan a hada da shinkafa, ana gyara shi da gishiri da ruwa. Mun bari an gama shinkafar kuma zamu shirya ta.
Lentils Tare da Kayan lambu
An ɗauki hoto daga Kitchen don Clumsy
- 300 g na lentil an riga an dafa shi
- 1 zanahoria
- 1 leek
- Rabin koren barkono
- Rabin jan barkono
- Kananan dankalin turawa
- 1 clove da tafarnuwa
- 1 bay bay
- Fantsuwa da man zaitun
- 1 teaspoon na paprika mai zaki
- Sal
A cikin tukunyar sai mu ɗeɗa na man zaitun da muna soya dukkan kayan lambu ban da tafarnuwa. Theara daɗin daɗa kuma ƙara tafarnuwa da aka niƙa, ganyen bay, da paprika mai zaki. Muna rufewa da ruwa kuma mu gyara da gishiri. Mun sanya dafa minti 20 zuwa 30 har sai dukkan kayan sun dahu.
Idan da gaske kuna son waɗannan nau'ikan girke-girke, zaku iya karanta abubuwa da yawa game da shawarwarin mu a girke-girke na gargajiya tare da Legumes na takin yara ko girke-girke na asali tare da ɗanɗano na ɗanɗano don yara. Kada mu manta cewa a cikin ciyar da jarirai cin wannan nau'in tsaba shine ba da lafiya.