Gwada waƙar wannan karar da dandin Fennel da aka yi a cikin tsarin Jamus don canji na taki. Yana da wani vegan miya thickened da puréed karas da Fennel da yake ta halitta low a mai da high a cikin fiber. Duk da jin daɗin lafiya, kada ka ƙidaya wannan miyan, shi yana da kyau sosai kuma yana da tausaya. Bugu da ƙari, ana iya yin shi cikin kimanin minti 30. Gwada shi don cin abincin rana tare da rabin sanwici ko kuma hanyar farko don wata rana ta chi-chi.
Harshen Jamus yana wakilta a cikin sliced Fennel Fitila da Fennel iri ( fenchel a Jamus). Kullun (wanda aka sani da cilantro zuwa Arewacin Amirka) yana da tsayin daka kamar jalapeño (duk da cewa sun kasance suna karuwa sosai kuma ana amfani dasu a cikin kayan aikin Jamus) suna ado, amma sunyi bambanci da miya mai ɗanɗana.
Abin da Kayi Bukatar
- 2 kofuna waɗanda broth (
- kayan lambu , na gida ko adana-saya)
- 2 kofuna waɗanda karas (kimanin 4 sandunansu, peeled da sliced)
- 1/4 kofin Fennel (kimanin 1/4 na kwan fitila, sliced, ko seleri idan ba ku da Fennel)
- 1/4 kofin albasa (kimanin 1/2 kananan albasa, yankakken)
- 1/4 teaspoon Fennel iri
- 1/4 teaspoon
- coriander (dukan)
- 1 dash ginger (ƙasa, 1/8 teaspoon ko žasa)
- Gasa barkono don dandana
- Salt dandana
- Zabin: 2 teaspoons
- agave nectar ko wani mai dadi don dandana
- 1/2 sabo
- jalapeno (yankakken finely)
Yadda za a yi shi
- Zuba 2 kofuna waɗanda kayan lambu kayan ciki a cikin 4-quart saucepan. Yankakken gwangwani 4 da 1/4 na fitila Fennel a kowane lokaci (Ina amfani da kayan aiki mai gina jiki) da kuma kara wa broth tare da 1/4 kofin yankakken albasa.
- Grind 1/4 teaspoon Fennel iri da 1/4 teaspoon dukan coriander tare da turmi da pestle ko a cikin wani tsohon kofi grinder ajiye kayan yaji. Hakanan zaka iya murkushe su da baya na wuka idan kun kasance a cikin tsuntsu.
- Ƙara ƙasa dutsen Fennel da coriander zuwa broth, kuma kawo kome zuwa tafasa. Rage zafi kuma sauƙaƙe a hankali na minti 20, ko har sai kayan lambu suna da taushi.
- Zuba abin da ke ciki na saucepan a cikin mai yalwaci ko abincin abinci, rufe murfin tare da mai tsabta mai tsabta (mai hatsari - zafi mai zafi!) Kuma haɗuwa a sama tsawon 30 seconds ko har sai da santsi. Komawa abun ciki zuwa saucepan. Sauƙi a hankali kuma daidaita kayan ƙanshi tare da barkono barkono, gishiri da agave nectar (ko sukari).
- Ku bauta wa cikin ɗakuna tare da yankakken jalapeños masu kyau a saman.
| Gudanar da Sha'idodin Abinci (ta hanyar bauta) | |
|---|---|
| Calories | 289 |
| Total Fat | 27 g |
| Fat Fat | 5 g |
| Fat maras nauyi | 13 g |
| Cholesterol | 0 MG |
| Sodium | 481 MG |
| Carbohydrates | 10 g |
| Fiber na abinci | 2 g |
| Protein | 2 g |