Furo-cin nama pasta da fagioli, ko Italiyanci taliya da wake, shi ne babban high-gina jiki furota girke-girke ga masu cin ganyayyaki da vegans (ko Italians!). An yi fasin fagioli daga ƙananan taliya (amfani da ƙananan bawo, da haɗin kai, ko macaroni) da kuma fararen wake da aka dafa a cikin wani tsamiyar tumatir Italiya da tumatir mai yalwaci da yaduwa da tafarnuwa, basil, oregano da kuri'a na paprika don karin dandano.
Ina ƙaunar wannan tasa, domin ina son ƙauna sosai a kan carbs (yum!) Amma fararen wake, tumatir miya da sabo ne da ke cike da ƙwayoyin, yana kara haɓakar gina jiki.
Wannan taliya fagioli girke-girke an yi tare da tsananin arewacin wake ga yalwa da lafiya zare da kuma gina jiki. Don yin farfajiyar ku da yawa a cikin furotin, amfani da dukan alkama alkama. Kamar yadda yake, wannan girke-girke ne mai cin ganyayyaki da cikakkiyar kayan cin nama (kuma ba zai zama kyauta ba idan ka yi amfani da manya maras yalwa), amma zaka iya cire shi tare da wasu cakulan Parmesan idan ba kai cin abinci ba, ko yisti mai yisti , idan kun kasance.
Abin da Kayi Bukatar
- 1 tsp gishiri + 1/2 tsp
- 1 1/2 ƙananan kananan harsashi ko baka ƙwanƙwan alkama
- 4 kofuna waɗanda ruwa
- 2 gwangwani mai girma arewacin wake
- 3 tbsp man zaitun
- 1 albasa, diced
- 3 cloves tafarnuwa, minced
- 2 tsp sabbin hatsi, yankakken
- 1 tsp dried oregano
- 1/2 tsp barkono
- 1 1/2 tbsp paprika
- 1 kofin tumatir miya
Yadda za a yi shi
Cook da taliya a cikin ruwa tare da teaspoon 1 na gishiri. Kashe zafin rana kuma ka kusan kusan ruwa duka, ka adana kusan 1/4 zuwa 1/3 kofin ruwan dafa abinci, sannan ka kara wake. Rufe kuma ajiye.
A cikin raguwa mai laushi, sautee da albasarta da aka tafasa, tafarnuwa mai laushi, dafaccen gurasar da aka yanka, oregano da sauran 1/2 teaspoon na gishiri da barkono na tsawon minti 3 zuwa 5, har sai da albasarta suna da taushi.
Ƙara albasa da kayan yaji zuwa ga wake da kuma naman alade da kuma sanya a kan zafi kadan.
Yayinda cakuda yayi zafi a kan zafi mai zafi, ƙara da paprika da tumatir miya kuma ya motsa har sai an hade shi kuma yayi tsanani. Zaka iya ƙara ƙaramin ruwa, idan ka fi son tarin "soupier", ko zafi shi kadan kadan don dafa wasu ƙananan danshi idan ka same shi ma ruwa.
Ku bauta wa ganyayyaki mai naman karan fagioli kuma ku tashi tare da wasu cakulan Parmesan ko yisti mai yalwa don kiyaye shi. Enjoy your Italiyanci abincin dare!
Yi shi cikakken abinci ta wurin yin aiki tare da gefen salatin ganye da wasu gurasa na tafarnuwa . Kuma giya? Hoto mai launin fata, irin su Pinot Noir ko Chianti, zai fi dacewa da Italiyanci, ba shakka!
| Gudanar da Sha'idodin Abinci (ta hanyar bauta) | |
|---|---|
| Calories | 521 |
| Total Fat | 12 g |
| Fat Fat | 2 g |
| Fat maras nauyi | 8 g |
| Cholesterol | 0 MG |
| Sodium | 612 MG |
| Carbohydrates | 85 g |
| Fiber na abinci | 15 g |
| Protein | 21 g |