Wannan ruwan 'ya'yan itacen bishiyar asparagus ne ya zama mai tsami tare da chickpeas kuma sunadarai tare da gremolata, cakuda faski, tafarnuwa, da lemun tsami. Ku bauta masa a matsayin hanya ta farko a wani abincin dare na abincin dare ko a matsayin babban haske tare da salatin salo, da cakuda, da kuma gurasar burodi.
Abin da Kayi Bukatar
- 1 bunch
- bishiyar bishiyar asparagus (kimanin 12 a'aji)
- 4 kofuna waɗanda kayan lambu broth ko
- abincin kaza
- 1 iya (15 ociji) chickpeas (aka
- garbanzo wake), rinsed kuma drained
- 1 teaspoon lafiya gishiri gishiri, da more don dandana (tsallake mafi idan ta amfani da kantin sayar da-sayi broth)
- 1/2 kofin lebur-leaf faski ganye
- 10 zuwa 12 mint ganye (na zaɓi)
- 1 lemun tsami
- 1 tafarnuwa tafarnuwa
- 2 tablespoons
- karin man fetur maras budurwa
- 1/4 teaspoon freshly ƙasa baki barkono
Yadda za a yi shi
- Yanke bishiyoyin bishiyar asparagus ta hanyar yankewa da kuma watsar da ƙananan ƙananan ƙwayar ko ƙwayar saƙa (idan an ƙare ƙarewa ko launin ruwan kasa, yanke da jigilar ƙarancin iyakar don kawar da wannan!). Yanke bishiyoyin bishiyar asparagus (kawai a saman 1 inch ko haka) kuma saita su a waje. Cunkushe ƙura sauran ƙwayar bishiyar asparagus kuma ya sanya su rarrabe dabam daga shagon.
- Kurkura da kuma lambatu kajin.
- Saka chickpeas da broth a matsakaici na saucepan. Ku kawo a tafasa a kan zafi mai zafi. Ƙara gwanin bishiyar asparagus da gishiri, idan amfani. Daidaita zafi don kula da simmer kwari kuma dafa har sai bishiyar asparagus yana da taushi, minti 5 zuwa 10 dangane da yadda matakan bishiyar asparagus suke.
- Yayin da miya simmers, mince faski. Sanya a cikin karamin tasa. Idan ta amfani da mint, tofa da haka kuma ka ƙara shi zuwa faski.
- Kwasfa da mince da tafarnuwa kuma ƙara da shi zuwa faski.
- Zest da lemun tsami a cikin fasin-tafarnuwa cakuda. Yanke lemun tsami a rabi kuma ruwan 'ya'yan itace a cikin cakuda. Ƙara man zaitun da barkono. Ƙira don hada. Ƙara gishiri don dandana kuma ajiye shi.
- Idan kana da jinsin hannu, yanzu shine lokacin da za a yi amfani da shi-ka juya miya a cikin tukunya har sai da santsi. Babu wani abun ciki na hannun mutum? Yarda da miya a cikin wani abincin abinci ko mai zub da jini. Tabbatar ku rufe saman tare da tawul ɗin ɗakin kwana don ɗaukar kowane ɓangare da kuma kauce wa duk wani konewa. Ku ji daɗi har zuwa gaba ɗaya, cikakkiyar santsi.
- Ku mayar da miya a tukunya ku kawo shi a simmer. Ƙara magungunan bishiyar asparagus, rage zafi don kulawa da simmer, da kuma dafa har sai da takaddun suna da tausayi, kimanin minti 3. Ƙara gishiri don dandana. Ku bauta wa miyan mai zafi, tare da tsire-tsire-cakuda-faski-faski a jikinku.
| Gudanar da Sha'idodin Abinci (ta hanyar bauta) | |
|---|---|
| Calories | 416 |
| Total Fat | 12 g |
| Fat Fat | 2 g |
| Fat maras nauyi | 6 g |
| Cholesterol | 0 MG |
| Sodium | 1,481 MG |
| Carbohydrates | 61 g |
| Fiber na abinci | 14 g |
| Protein | 22 g |