Abubuwan da ake buƙata (Kimanin abinci 4)

• Kofin 1 / 190g Quinoa (an wanke sosai/shaka/danka)
• Kofuna 2 / 1 Can (398ml Can) Dafaffen Baƙar wake (shafe/ kurkura)
• Man zaitun Cokali 3
• 1 + 1/2 Kofin / 200g Albasa - yankakken
• 1 + 1/2 Kofin / 200g barkono barkono ja - yankakken kanana
• 2 Tafarnuwa Cokali - yankakken yankakken
• 1 + 1/2 Kofin / 350ml Passata / Tumatir Puree / Tumatir Cire
• 1 Cokali Busasshen Oregano
• 1 Cokali Ground Cumin
• Teaspoon Paprika (BA SHA SHAFI)
• 1/2 Tsp Baƙar fata Pepper
• 1/4 Teaspoon Cayenne Pepper ko dandana (na zaɓi)
• 1 + 1/2 Kofuna / 210g daskararre kernels masara (zaka iya amfani da sabobin masara)
• 1 + 1/4 Kofin / 300ml Broth Kayan lambu (Ƙananan Sodium)
• Ƙara Gishiri don ɗanɗana (1 + 1/4 Tsp na ruwan hoda Gishirin Himalayan shawarar)

Ado:

• 1 kofin / 75g Koren Albasa - yankakken
• 1/2 zuwa 3/4 kofin / 20 zuwa 30g Cilantro (Ganyen Coriander) - yankakken
• Lime ko Lemun tsami a dandana
• zubar da man zaitun mara budurci

Hanyar:

1. A wanke quinoa sosai har sai ruwan ya bushe kuma ya jiƙa na tsawon mintuna 30. Cire kuma bar shi ya zauna a cikin magudanar ruwa.
2. Azuba bakar wake da aka dafa sannan a bar su su zauna a cikin abin da ake so.
3. A cikin tukunya mai fadi, sai azuba man zaitun akan zafi mai matsakaici zuwa matsakaici. Ƙara albasa, barkono barkono, da gishiri. Soya har sai launin ruwan kasa.
4. A zuba yankakken tafarnuwa a soya tsawon minti 1 zuwa 2 har sai ya yi kamshi. Sa'an nan, ƙara kayan yaji: oregano, cumin ƙasa, barkono baƙar fata, paprika, barkono cayenne. Soya na tsawon minti 1 zuwa 2.
5. Ƙara pastata/tumatir puree a dafa har sai ya yi kauri, kamar minti 4.
6. Ƙara quinoa da aka wanke, dafaffen wake, masara daskararre, gishiri, da ruwan kayan lambu. Ki kwaba sosai ki kawo tafasa.
7. Rufe kuma rage zafi zuwa ƙasa, dafa abinci na kusan mintuna 15 ko har sai an dafa quinoa (ba mushy ba).
8. Buɗe, a yi ado da koren albasa, cilantro, ruwan lemun tsami, da man zaitun. Mix a hankali don guje wa mushi.
9. Ku yi hidima da zafi. Wannan girke-girke cikakke ne don shirin abinci kuma ana iya adana shi a cikin firiji na tsawon kwanaki 3 zuwa 4.

Muhimman Nasiha:

• A yi amfani da tukunya mai faɗi don ko da dafa abinci.
• A wanke quinoa sosai don cire dacin.
• Ƙara gishiri ga albasa da barkono yana taimakawa wajen sakin danshi don saurin dafa abinci.