Ganye shi ne wani abu mai mahimmanci na cin abinci na Gabas ta Tsakiya, ba tare da ambaton kasancewa na abinci mai kyau ba. Ina son dukkanin su kuma suna da jere na canisters a kan wani shiryayye a dakina, kowanne ya cika da irin nau'in hatsi. Na iya sauƙaƙa raira waƙar yabo kowane ɗayan amma na lura cewa farfadowa alama ce ta zama nawa-zuwa zabi kwanan nan. Na saya nau'in pearled (na kowa a mafi yawan kasuwanni) kuma yana dafafawa da sauri, kawai minti 20, kuma baya buƙatar shirye-shiryen ci gaba kamar rinsing ko soaking. Har ila yau yana fitowa sosai sosai kuma, ga ni, yana da dandano mai dadi fiye da wasu.
Na ga ya zama cikakke kamar yadda shinkafa ke canzawa lokacin da na so wani abu da fiber da abinci mai yawa. Kuma shi ma mai girma canza sha'ir a cikin soups da salads. Kamar kowane hatsi, fiber na cike ni da tsayi don haka ba zan iya samo kayan abinci ba daga baya a maraice. Kuskuren Um ... ba su ƙidaya, dama?
Na haɗu da dandano na naman alade tare da zaki da albasa da karas, dandano mai laushi da tabarau da cumin don babban abincin dandano!
Abin da Kayi Bukatar
- 1 kofin farro
- 8 karas (peeled da sliced a cikin rabin lengthwise)
- 2 gurasar man zaitun (kashi)
- 1 albasa (peeled da sliced)
- 1 teaspoon
- cumin
- 1 tablespoon sabo ne faski (yankakken)
- Salt da barkono dandana
- Cumin Tahini Sauce
- 1/4 kofin sesame manna
- 1/4 kofin ruwa
- 1 albasa tafarnuwa (peeled da finely minced)
- 1 teaspoon lemun tsami ruwan 'ya'yan itace
- 1/4 teaspoon cumin
- Salt da barkono (dandana)
Yadda za a yi shi
Pre-zafi da tanda zuwa digiri 400.
Hada 1 tablespoon na man zaitun tare da teaspoon na cumin. Kawo da yanki karas da kuma jefa su a cikin man fetur cumin. Sanya a kan takardar burodi da aka yi wa takarda takarda, kakar da gishiri da barkono da kuma gasa a cikin tanda na minti 30.
Ku kawo babban tukunyar ruwa salted zuwa tafasa. Ƙara farro, rufe, rage zafi zuwa ƙasa kuma simmer na minti 20. Drain da kuma komawa tukunya.
Ƙara raƙuman da aka rage na man zaitun zuwa skillet ko simintin ƙarfe na baƙin ƙarfe tare da albasa sliced. Saute na 'yan mintoci kaɗan har albasa ya zama taushi da haske mai launin ruwan kasa. Sanya albasa sauteed cikin farfajiya mai dafa.
Yi cumin ta sauya ta hanyar haɗa nauyin sassan sesame, ruwa, tafarnuwa mai yalwa, ruwan 'ya'yan lemun tsami da cumin a cikin kwano. Whisk har sai santsi da kakar da gishiri da barkono dandana.
Don yin hidima, cokali da farfa da albasa albasa a kan tasa, a saman tare da gurasar gasasshen kuma ta shafe tare da taway sauce.
| Gudanar da Sha'idodin Abinci (ta hanyar bauta) | |
|---|---|
| Calories | 333 |
| Total Fat | 16 g |
| Fat Fat | 2 g |
| Fat maras nauyi | 8 g |
| Cholesterol | 0 MG |
| Sodium | 346 MG |
| Carbohydrates | 47 g |
| Fiber na abinci | 11 g |
| Protein | 8 g |