Theungiyar 'realfooder' ta sanya edamames gaye. Shekarar da ta gabata yawancinmu bamu san wanzuwar waɗannan ba waken waken soya sananne a Asiya kuma yanzu muna sayar dashi a manyan shaguna kamar Mercadona ko Carrefur. Menene edamames dole ya tabbatar mana da irin wannan yanayin?
Damar kayan abinci da yake ba mu da sauƙin girke-girke suna da alaƙa da nasarorinta. Ya isa a tafasa shi na minutesan mintuna kaɗan don cimma wani lafiyayyen abun ciye-ciye da wacce zamu gamsar da kanmu tsakanin sa'o'i. Hakanan za'a iya amfani dashi azaman kayan haɗi zuwa jita-jita da yawa kamar couscous tare da albasa, zucchini da edamames waɗanda muke ba da shawara a yau.
Mawadaci a cikin sunadarai na kayan lambu, carbohydrates, micronutrients kamar calcium, iron, phosphorus, sodium, manganese, and fiber na abinci, edamames sune zabin lafiya. Fiber shine ainihin abin da ke ba mu wannan jin daɗin wanda ke sa su dace a matsayin abun ciye-ciye, ban da inganta narkewa mai kyau, inganta hanyar hanji da hana cututtuka kamar su diverticulosis. Wani halayyar don la'akari shine cewa edamames suna da ƙananan kalori abun ciki da kuma abun da ba shi da kiba kasancewa mai kyau zaɓi don abubuwan rage nauyi.
Amma bari mu tafi tare da mahimmanci, girke-girke!
- 1 albasa ja, julienned
- Onion farin albasa, julienned
- 1 koren kararrawa, nikakken
- ½ barkono kararrawa, yankakken
- ½ zucchini, kwasfa da yanka
- 5 yankakken yankakken
- Handfulayan zabibi
- 200 g. daskararren edamames
- 1 kofin couscous
- ½ avocado, yanka
- Sal
- Pepperanyen fari
- Busasshen faski
- Man zaitun na karin budurwa
- Zuba albasa tare da daskararren mai a cikin babban skillet.
- Lokacin da albasa yayi taushi, kara barkono kuma dafa karin mintoci huɗu. Theara zucchini kuma ci gaba da dafa abinci a kan matsakaiciyar wuta har sai ya yi laushi.
- Don haka, muna sanya ranakun da zabibi. Mix kuma dafa wasu 'yan mintoci kaɗan.
- A lokaci guda muna dafa edamames bin umarnin masana'anta. A wannan yanayin, dafa su cikin ruwa mai gishiri mai yawa na tsawon minti 3 zuwa 5, da zarar ruwan ya sake tafasa. Bayan lokaci, za mu kwashe su, mu sanya su kuma ƙara su a cikin kwanon rufi.
- Yanzu bari mu dafa couscous bin umarnin masana'anta. Da zarar an gama, sai a sa 'yan saukad da mai, dan faski kadan da barkono barkono a kwance hatsin da cokali mai yatsu.
- Muna bauta wa couscous a cikin kwano kuma sanya kayan lambu da avocado a saman.