Wasu lokuta peas a cikin lambun ba su cika ba tukuna, kuma kantin sayar da kayayyaki ba su da kyau sosai. Wannan girke-girke ne don cikakkiyar miyan fis ɗin da ba ya buƙatar peas don rabu da kwasfa. Miya ga masoya legumes na gaskiya.
Lokacin dafa abinci: 1 hour 30 minti
Ayyuka: 6
Sinadaran:
- 12 kofuna na ruwa
- 900 gr. kore Peas
- 1/3 kofin finely yankakken sabo ne dill, da kadan kadan don ado kowane hidima
- 1 teaspoon na gishiri
- Fresh barkono ƙasa dandana
- 3/4 kofin yogurt na halitta low-mai
Shiri:
1. Tafasa ruwa a cikin babban tukunya. Ƙara Peas, ci gaba da dafa abinci, yana motsawa lokaci-lokaci, tsawon minti 45.
2. Yi amfani da cokali mai ramuka don canja wurin kashi ɗaya bisa uku na kwas ɗin zuwa injin sarrafa abinci. Ƙara 1/2 kofin ruwa daga kasko da mash (ku yi hankali lokacin da ake sarrafa ruwa mai zafi). Canja wurin taro zuwa babban kwano. Yi maimaita tare da sauran peas, ƙara 1 kofin ruwa. Sanya puree da sauran ruwa ta hanyar sieve mai kyau, kula da cire ruwa mai yawa kamar yadda zai yiwu.
3. Koma miya zuwa tukunya, kawo zuwa tafasa, ci gaba da dafa abinci a kan zafi kadan har sai an rage abun ciki sau 3 (kimanin kofuna 6), kimanin minti 30-35. Sa'an nan kuma ƙara yankakken ganye, gishiri da barkono. Zuba miyan a cikin kwanoni, ƙara yogurt da kuma ado kowace hidima da dill.
Imar abinci mai gina jiki:
Kowane hidima: 79 adadin kuzari 1 gr. mai; 2 MG cholesterol; 13 gr. carbohydrates; 0 gr ku. Sahara; 6 gr ku. squirrel; sodium 429 MG; 364 MG na potassium.
Vitamin C (140% DV), Vitamin A (30% DV), Folic Acid da Iodine (15% DV)