Kasuwancin manomi na gonar da ke da kaya da furanni da kowane irin squash. Butternut squash, ko yana da mini version, zuma nut, shi ne duka mai dadi da m. Kamar yadda yawancin kayan lambu, mai ganyayyaki yana fitar da dandano mai zurfi kuma yana inganta yanayin zaki. Kuma saboda babban sukari na squash, nau'i-nau'i suna da kyau tare da gauraye mai laushi irin su za'atar da kuma bayanan da ake amfani da shi na kayan tahini .
Chickpeas sune tushen furotin mai kyau don kayan kayan kayan lambu da kuma cinye su ya ba su crunch kuma ya kara da sha'awar rubutun kirki na shinge. Saurin tahini abincin yau da kullum yana da kyau don yin hidima tare da wannan tasa amma wannan nau'in yogurt na Girkanci ya kasance mai tsami sosai kuma ya sa kayan ado mai kyau domin jaririn ya bar abin da yake ƙarawa a wannan tasa. Hakanan zaka iya hidimar karamar butternut da karan da aka gaura a kan gadon shinkafa kamar yadda yawancin kayan cin ganyayyaki suke.
Abin da Kayi Bukatar
- 1 mini butternut squash, Har ila yau, aka sani da zumanut squash (za ka iya amfani da rabin babban daya da)
- 2 salun man zaitun, rabu
- 1 kofin kaji (gwangwani yana lafiya), rinsed da drained
- 1/4 kofin Girkanci yogurt tahini sauce (girke-girke na gaba)
- 1 teaspoon za'atar kakaring
- Salt dandana
- Don Girkanci Yogurt Tahini Sauce:
- 1 albasa tafarnuwa, peeled
- 3 tablespoons sesame manna
- 1/4 kofin Girwan yogurt na Girkanci
- 2 teaspoons lemun tsami ruwan 'ya'yan itace
- 3 tablespoons ruwa
- Gishiri da barkono baƙi don dandana
Yadda za a yi shi
Pre-zafi da tanda zuwa digiri 400.
Sanya squash a cikin rabin lengthwise kuma scoop fitar da tsaba. Rub da 1 tablespoon na man zaitun, sanya a kan wani burodi sheet yi liyi tare da takarda takarda da gasa na minti 45 ko har sai squash ne m.
Koma kajin tare da ragowar man zaitun na sauran. Lokacin da squash ya dafa shi tsawon minti 25, ƙara chickpeas zuwa takardar burodi don sauran minti 20.
Ka sanya tahini sauce ta ƙara da albasa tafarnuwa, sesame manna, Gishiri yogurt, ruwan 'ya'yan itace lemun tsami da ruwa zuwa ga wani mai sarrafa kayan abinci. Puree har sai da sannu-sannu da kakar tare da gishiri da barkono barkono don dandana. Idan kuna son gyaran daɗaɗa kaɗan, ci gaba da ƙara ruwa, 1 teaspoon a lokaci, har sai kun sami daidaito.
Ka lura cewa zaka iya adana kawayar kahini ta kaɗa a cikin kwalba a cikin firiji don kimanin kwanaki 4 amma zai yi girma kamar yadda yake tsaye. Don rage shi, ƙara dan kadan da ruwa da ruwan 'ya'yan lemun tsami, to sai a sake duba kayan yaji don samun shi a inda kake so.
Ku bauta wa kowane rabi na naman alaka tare da rabi na kaji. Yayyafa da za'atar da drizzle kan Girkanci yogurt tahini miya. Ku bauta wa kan gadon jaririn jariri ko kuma dafa shinkafa.
| Gudanar da Sha'idodin Abinci (ta hanyar bauta) | |
|---|---|
| Calories | 688 |
| Total Fat | 32 g |
| Fat Fat | 5 g |
| Fat maras nauyi | 16 g |
| Cholesterol | 6 MG |
| Sodium | 1,139 MG |
| Carbohydrates | 81 g |
| Fiber na abinci | 14 g |
| Protein | 27 g |