Bamia ne irin wannan buri mai ban sha'awa duk da yawan sinadaran. Ina son yin wannan a rana mai sanyi tare da gado shinkafa da salatin. Zaka iya yin wannan girke-girke mai cin ganyayyaki ta hanyar watsar da naman sa ba tare da jin dadi ba.
Ina son yin bamia, amma lokacin da za a shirya kyrah mai kyau zai iya cinyewa sosai. Bugu da kari, ba ma samuwa a kasuwa. Yin amfani da okra mai daskarewa a cikin bamia yana lalacewa a wannan lokacin, amma baiyi sulhu da dandano ba.
Menene Okra?
Okra - wanda ake kira okro - an kira shi "yatsun mata." Yana tsiro ne daga tsire-tsire mai shuka a cikin iyalin mallow. An kiyasta shi don tsire-tsire iri iri.
'Yan asalin Arewacin Gabas ta Tsakiya, Okra ya zama daya daga cikin kayan lambu mai gina jiki a Afirka. An shuka hoton a duk faɗin wurare masu zafi da dumi a duniya. Bamia ke tsiro mafi kyau a bushe, ƙasa mai arziki.
Amfanin lafiya na Okra
Yana da ƙasa a cikin adadin kuzari. Sun ƙunshi kawai adadin kuzari 30 kawai na 100 grams.
Okra yana da arziki a cikin fiber na abinci, ma'adanai, da bitamin.
Ana yawan shawararta ta hanyar gina jiki don taimakawa wajen sarrafa cholesterol.
Gwanayen suna bada magani mai kyau na bitamin A da kuma anti-oxidants flavonoid.
Fresh pods ne mai kyau tushen folates.
- Sun kasance masu arziki a bitin B, irin su niacin, bitamin B-6, thiamin da pantothenic acid.
- Okra yana dauke da bitamin K mai yawa, wanda yake da kyau ga jini yana yin musayar enzymes da ƙarfafa kasusuwan.
Abin da Kayi Bukatar
- 1 lb stew nama (rago ko naman sa)
- 1 laban daskararra okra
- 16 oz gwangwani tumatir tumatir
- 4 oz. gwangwani tumatir puree
- 1 matsakaici albasa, yankakken
- 2 cloves tafarnuwa, crushed
- 1/2 teaspoon cumin
- 1 teaspoon coriander
- 1/8 teaspoon allspice
- 8 kofuna waɗanda ruwa
- gishiri da barkono don dandana
- 2 gurasar man zaitun
Yadda za a yi shi
A cikin babban saucepan, nama nama tare da man zaitun. Ƙara albasa da tafarnuwa.
Add crushed tumatir, stirring da kyau tare da nama, tafarnuwa da albasa. Add cumin, coriander, gishiri da barkono, da kuma allspice. Add ruwa da tumatir puree. Dama kuma hada da kyau.
Ƙara okra da kawo wa tafasa.
Rage zafi zuwa low kuma simmer na 2 hours, ko har sai nama ne m da aikata.
Yaji ya kamata ya ɗauka kamar yadda yake dafa. Idan ba haka ba, ƙara 1/2 kofin duk-manufa gari.
Ku bauta wa bamia tare da farin shinkafa da salatin.
Shafuka masu dangantaka:
- Flavorful Fasulia: Gabas ta Gabas ta Tsakiya Ganyo da Gudan zuma
- Okra da tumatir girke-girke
- Naman sa da alayyafo a tumatir Sauce
- Southern-Style Okra
- Tas Kebab - Dan Tswana
| Gudanar da Sha'idodin Abinci (ta hanyar bauta) | |
|---|---|
| Calories | 505 |
| Total Fat | 29 g |
| Fat Fat | 10 g |
| Fat maras nauyi | 14 g |
| Cholesterol | 106 MG |
| Sodium | 200 MG |
| Carbohydrates | 29 g |
| Fiber na abinci | 7 g |
| Protein | 34 g |