El Waken Peruvian Yana daya daga cikin sanannun legumes (tsaran da ake girma a cikin kwasfa) a cikin Peru da ko'ina cikin duniya. Yana da alaƙa da samun fibers da furotin da yawa, ban da dandano mai dadi da kuma tushe mai tushe a cikin abincin Latin Amurka.
Wannan nau'in wake kuma yana ɗauke da sunan Canary Bean a yankuna irin su Mexiko, kuma ana iya yin hidima a matsayin abinci na gefe tare da kowane irin abinci. Hakazalika, yana yiwuwa a cinye tare da tortillas, quesadillas da sopotes, tare da soyayyen wake ko a matsayin babban abinci tare da farar shinkafa ko dafaffen dankali.
Hakazalika, da Waken Peruvian Musamman ma, yana ba mu damar bincika sabbin ƙalubale a cikin jita-jita waɗanda muke son shiryawa don haka ba da iri-iri ga abincinmu cikin lafiya, daɗi da arha hanya.
A wannan yanayin, yau za mu koyar da girke-girke Kayan wake na Peruvian, wanda ke nuna duk kyawun irin wannan iri, hannu da hannu tare da sauran kayan aikin da ake iya samu cikin sauƙi da sauri don shiryawa, don haka muna gayyatar ku da ku ci gaba da karantawa da ganowa, baya ga duk abin da wannan wake ya ba da gudummawa.
Sinadaran
- 1 kilo na wake na Peruvian
- 2 tsp. na man alade ko man kayan lambu, bisa ga dandano
- 1 tbsp. cumin
- 1 babban albasa
- 3 sprigs na chives
- 1 kofin kyafaffen naman alade ko kyafaffen tsiran alade
- 3 cloves da tafarnuwa
- 2 cikakke tumatir
- 4 ganyen coriander
- 2 lita na ruwa
- Gishiri da barkono dandana
Kayan aiki
- Kwano
- Wuƙa
- Yanke allo
- Frying kwanon rufi
- Kwano
- tukunya mai zurfi
Shiri
Primero, a jika wake a cikin kwanon ruwa mai yawa a cikin dare ko kuma sai an yi shiri.
Washegari, wake zai kumbura. wannan shine lokacin da yakamata ku wanke su kuma ku kwashe su.
Yana nan tafe, a zuba su a cikin tukunya mai zurfi da isasshen ruwa. domin ya rufe kowace iri da kyau. Saka su don dafa a kan zafi kadan kuma Bari ta tafasa kamar minti 30 zuwa 40.
Yayin da waɗannan ke dafa abinci kotu a matsakaici guda naman alade ko chorizo (duk abin da kuka zaba gwargwadon dandano wanda yake shirya shi) sai a ajiye a cikin kofi.
Nan da nan a yanka chives, albasa, tumatir da tafarnuwa da kyau. Wadannan sinadaran za a sanya su a cikin kwanon rufi, a baya mai zafi, tare da man shanu ko mai, don su soya. A'a a daina dukan don kada wani abu ya tsaya ya kone.
Lokacin da riguna sun kusa yin launin ruwan kasa. a zuba naman alade a ci gaba da dahuwa har sai sun saki kitsensu.
A wannan lokaci, wake ya kamata ya kasance a shirye don yin laushi, idan haka ne, lokaci ya yi da za a haɗa dukkan sinadaran. Don haka, muka ci gaba da zuba sofrito a tukunyar wake, kara muna hada ganyen coriander ko sabo da coriander da cumin, Mun sanya gishiri don dandana kuma mu ba da damar dafa don wani minti 15 zuwa 20 a kan matsakaicin zafi, ko da yaushe duba dandano.
A ƙarshe, gwada kayan yaji da matakin danshi, idan ya kasance a matakan da kuke so, kashe zafi kuma bari ya tsaya ƴan mintuna. Ku yi hidima a cikin babban kwano mai zurfi ko cikin babban kwano. Raka da farar shinkafa, chifa, yucca, dafaffen dankali ko kowane tuber da kuke so.
Nasiha da shawarwari don inganta shiri
- Ana iya maye gurbin naman da nau'in furotin da kuka fi so a lokacin sutura, kaza, kaza, naman sa ko naman alade.
- Saka wake don jiƙa yana taimaka musu da sauri.
- Hakanan ana iya dafa wake a cikin wani matsa lamba cooker, idan dai yana hana duk wani haɗari a cikin ɗakin dafa abinci lokacin amfani da wannan kayan aiki.
- da dafaffen wake za a iya daskarewa don amfani daga baya, tunda jakar kilo 1 tana samun fiye da kofuna 20.
- Hakanan ana iya amfani da wake azaman puree ko porridge don wasu shirye-shirye.
Halayen wake na Peruvian
El Waken Peruvian ya da Mayo Coba, ni a Busasshen wake a cikin siffar m na kowa a cikin abincin Latin Amurka, matsakaiciyar girma da rawaya na hauren giwa. Su 'yan asali ne a Kudancin Amirka, waɗanda aka sani da sunaye daban-daban kamar su wake na Peruvian, Canary wake ko Mexican yellow wake.
Tebur na abinci na gabaɗaya
El Waken Peruvian Yana da manufa tushen furotin tare da high fiber abun ciki, Hakanan ma'abucin bitamin B, kamar yadda ake bukata ga jiki kamar niacin, Riboflavin da folic acid. Hakanan, Ya ƙunshi ma'adanai kamar baƙin ƙarfe, jan karfe, zinc, phosphorus, potassium, magnesium da calcium.
Har ila yau, wake yana da wadata a cikin ma'adanai da fibers. ba ya ƙunshi cikakken mai, kamar yadda yake tare da waɗanda aka samo a cikin wasu sunadaran dabbobi. Sinadari ne mai lafiyar zuciya, kamar yadda zai iya taimakawa wajen inganta matakan cholesterol na jini, daya daga cikin manyan abubuwan da ke haifar da mutuwar zuciya.
Haka kuma, Bean Bean shine kyakkyawan tushen sodium, fiber na abinci da furotin, don haka, shine ingantaccen girke-girke don ci gaba da dafa abinci saboda yana ba ku damar sarrafa abubuwan gina jiki da aka ba wa dangin ku.
A cikin yanayin m, abubuwan da ke tattare da shi da kuma sinadarai wasu, wadanda suka yi fice kamar haka:
Don gram 100 na naman alade ko naman alade akwai:
- KaloriKu: 242g
- Jimillar mai: 14 Art
- Cholesterol: 80 MG
- Sodium: 62 MG
- Cikakkun kitse: 5 Art
- PotassiumKu: 423g
- AmintaccenKu: 27g
- HierroKu: 0.9g
- CalcioKu: 619g
Yanzu, A gefen kayan lambu, abubuwan gina jiki sun fi jin daɗi kuma tare da kashi mafi girma, domin, da yake su samfuran asalin kayan lambu ne don haka na halitta, ma'auni nasu ya fi na sinadiran gudummawar dabba ko kerarre.
Ga kowane gram 100 na albasa muna da:
- KaloriKu: 40g
- Sodium: 4 MG
- Potassium: 146 MG
- CarbohydratesKu: 9g
- Fiber abinci mai gina jikiKu: 1.7g
- SukariKu: 4.2g
- MagnesioKu: 612g
- Calcio: 23 MG
Ga 100 grams na chili akwai:
- Babban taro na bitamin C, A da B6
- Potassium: 1134 MG
- Hierro: 398 MG
- Magnesium da antioxidants: 22 MG
Don gram 10 na coriander ko coriander muna samun:
- Vitamin C da beta-carotene: 340 MG
- Calcio: 124 MG
- Phosphorus: 48 MG
- Hierro: 4 MG
- selenium: 3 MG
- KaloriKcal: 27 kcal
Ga 80 grams na tafarnuwa akwai:
- KaloriKu: 35g
- AmintaccenKu: 0.8g
- Kayan mai jimlaKu: 0.2g
