Fava Beans ko Fura da wake da ake kira Koukia (koo-KYAH) a cikin harshen Helenanci. Su ne mai dadi shirya yahnista (yach-nee-STAH) ko yahni (yach-NEE) wanda ke nufin an kwashe su da tumatir da albasa da kayan yaji.
Abin da Kayi Bukatar
- 1 lb. dried Fava wake, soaked na dare (duba Note)
- 1/2 kofin man zaitun
- 1 manyan ko 2 matsakaici da albasarta, diced
- 1 1/2 lbs. yankakken tumatir (canza 28 oz. iya, drained)
- 1 kofin diced sabon faski
- 1 tsp. ƙasa
- cumin
- 2 bay ganye
- 2 kofuna waɗanda ruwa
- Gishiri gishiri (ko dandana)
- Dash sabon barkono baƙar fata (ko dandana)
Yadda za a yi shi
Lura: Rawan wake wake yana rehydrates su kuma yana haifar da wake da yawa kuma ya fi guntu dafa abinci. Idan ba ku da wani karin rana don jin daɗin wake a cikin dare, za ku iya gwada hanya mai sauri a ƙasa.
Hanyar Soaking da sauri:
Ƙara wake tare da isasshen ruwa don rufe wake da 2 inci zuwa tukunya. Ƙara 2 tbsp. gishiri da dama. Kuwo wake zuwa tafasa. Kashe zafi, murfin, kuma jiƙa don sa'a daya. Drain da kuma wanke wake a karkashin ruwan sanyi kafin amfani da su.
Gasa man zaitun a babban tukunyar miya a kan matsanancin zafi. Ƙara albasa da saute har sai m, kimanin minti 5. Ƙara tumatir, faski, cumin, da kuma bay ganye kuma ci gaba da sauti don karin minti 5 zuwa minti har sai an haɗu da dandano.
Ƙara ruwa zuwa tukunya da kuma kawo wa tafasa. Ƙara ƙaran Fava da rage ƙananan zafi zuwa simmer. Simmer ya rufe minti 45.
Cire murfin kuma kakar tare da gishiri da barkono barkono maras kyau. Sauke minti 10 - 15 har sai an dafa da wake amma ba mushy ba.
Gyare bay ganye. Yi aiki tare da ƙwaƙwalwar ƙarancin man zaitun da aka fi son ka da kuma yayyafa sabon faski.
| Gudanar da Sha'idodin Abinci (ta hanyar bauta) | |
|---|---|
| Calories | 281 |
| Total Fat | 14 g |
| Fat Fat | 2 g |
| Fat maras nauyi | 10 g |
| Cholesterol | 0 MG |
| Sodium | 41 MG |
| Carbohydrates | 29 g |
| Fiber na abinci | 11 g |
| Protein | 11 g |