Mutanen Espanya wake da Rice Recipes: Alubias Con Arroz

Ganyayyun su ne tsaka-tsaki a fagen wasanni na Mutanen Espanya, kamar yadda yawancin abincin ya hada da shinkafa da wake. Yawancin girke-girke na abinci na Mutanen Espanya suna kira ga wake, wanda shine manufa don amfani da shekara.

Gwa, wanda aka sani da legumes, suna da lafiya. Suna da ƙananan cike da cike da abubuwan gina jiki kamar calcium da potassium, ba tare da ambaci fiber ba. Har ila yau suna dauke da furotin.

Wannan wake-wake na Mutanen Espanya da shinkafa shine mai sauƙi, mai cin nama wanda ba shi da nama. Yana da kyau ga kowane cin abinci na rana kuma yana da amfani musamman idan kuna ƙoƙarin rage nama a cikin abincinku ko jin dadin abincin nama. Ku ci tare da shinkafa, yana da dukan abinci a cikin tasa ɗaya. Akwai wasu ire-iren Mutanen Espanya da wake-wake da shinkafa. Gwada 'yan kaɗan - fara tare da wannan girke-girke - don gano irin nau'in wake da shinkafa ka fi so.

Abin da Kayi Bukatar

• 1 lb. (1/2 kg) bushe bushe (nuni, baki, ja, ko ruwan hoda)
• 2 manyan cloves tafarnuwa
• 1 bay (laurel) leaf
• 2 zuwa 3 Tbsp. man zaitun
• 1 albasa rawaya
• 1 jan barkono barkono
• 1 Tbsp. wanda ba a yayyafa farin gari
• 1 Tbsp. sweet Spanish paprika
• Salt dandana
• 2 kofuna waɗanda dafa shi shinkafa

Yadda za a yi shi

1. Sanya wake a babban tukunyar ruwa da kuma rufe da ruwa. Bada wake don kwashe dare.
2. Cire ruwa daga wake da kuma zuba ruwa mai cikin ruwa. Tabbatar cewa akwai kimanin 1 inch na ruwa a saman bishin don haka an rufe su. Ku kawo ruwa zuwa tafasa. Ƙara ganye mai ganye . Rage zafi kuma simmer a kan matsakaici.
3. Gasa albasa da barkono ja a kananan ƙananan. Yanke da tafarnuwa cloves cikin bariki. Zuba 2 zuwa 3 man zaitun na cakuda a cikin kwanon frying da zafi a kan matsakaici. Lokacin da kwanon rufi yake zafi, ƙara albasa, barkono da tafarnuwa da launin ruwan kasa don kimanin minti 5.

1. Da zarar an albasa albasa, ƙara gari da haɗuwa. Ƙara 2 zuwa 3 tablespoons na broth daga wake tukwane zuwa ga frying kwanon rufi da kuma Mix sinadaran. Don wannan "miya," ƙara teaspoon na paprika da kuma haɗa sosai. Ƙara zuwa tukunya da wake da dama.
2. Yayin da wake ya yi sauri, shirya farin shinkafa.
3. Ci gaba da dafa har sai wake suna da taushi, amma ba mushy ba. Ƙara gishiri don dandana. Duba tukunya a kai a kai. Kuna buƙatar ƙara ruwa zuwa wake. Wasu fi so wake tare da broth kamar su miya, yayin da wasu sun fi son fatake wake yi jita-jita. Zaka iya daidaita ruwan kamar yadda kayi dace dangane da kauri daga broth.
4. Ku bauta wa cakuda wake a cikin kwano a kan farin shinkafa.

Gudanar da Sha'idodin Abinci (ta hanyar bauta)
Calories	686
Total Fat	10 g
Fat Fat	2 g
Fat maras nauyi	5 g
Cholesterol	0 MG
Sodium	304 MG
Carbohydrates	125 g
Fiber na abinci	20 g
Protein	26 g

(Ana bayanin ladaran abincin jiki a kan girke-girke ta amfani da wani tsari na kayan aiki kuma ya kamata a yi la'akari da kimantawa. Sakamakon mutum ɗaya zai iya bambanta.)