J\u00ebf yi \u00f1u di x\u00ebt yi \u00f1u di j\u00ebl, \u00f1u di j\u00e9ggi, \u00f1u di x\u00ebf, \u00f1u di di x\u00eby. \u00d1u ngi leen di j\u00ebfandikoo ci njari\u00f1 yu bare ci \u00e0ddina s\u00e9pp, te \u00f1u ngi leen di s\u00e9y ndax seen njari\u00f1 bu rafet ak seen k\u00e0ttan bu mag ngir \u00f1u r\u00e0\u00f1\u00f1ee ay njari\u00f1 ci njari\u00f1u \u00f1u di fey. F\u00ebpp bu baax bii ci 1 kg dafa rafet ngir lekk bu baax mbaa di s\u00e9ddale ay \u00f1am ci biir njaboot.<\/p>\n
Foofa \u00f1u s\u00e9q, \u00f1u am na lu bare ci protin yi \u00f1u di j\u00ebmm, ba tax \u00f1u g\u00ebn a rafet ci bant. Am na itam ay xarnuy \u00f1am yuy g\u00ebn a rafet, ak ay f\u00e9ew, magn\u00e9sium ak potassium. Ndax \u00f1u am na ci seen g\u00ebl\u00e8mi, \u00f1u rafet it ci \u00f1i b\u00ebgg a g\u00ebn a x\u00e0mmee seeni sukk\u00ebr.<\/p>\n
Bi nga xeex, di lu baax, daal ci ndox mu xeex ci 8-12 xiif. Lii mooy ngir \u00f1u g\u00ebn a g\u00ebn a s\u00e9y. Bi \u00f1u ko fey, \u00f1u di di di fey ci 45 walla 60 minut, ba tekki ci li \u00f1u b\u00ebgg.<\/p>\n
Foofa yi \u00f1u di j\u00ebfandikoo ci biir \u00f1am. Man nga def ko ci ay x\u00ebtu, ci soppu rustik, ci pur\u00e9e, walla ci sos tomat bu am njari\u00f1. Ci Afrig b\u00ebj-g\u00e0nnaar, \u00f1u ngi koy \u00e0ndal ci riz walla ci ay x\u00ebtu. Ci Europe, \u00f1u ngi s\u00e9y ci ay j\u00ebmm, ay x\u00ebr\u00ebm ak ay x\u00ebry yu neex.<\/p>\n
S\u00ebri\u00f1 bi dafa wax ne: “S\u00ebri\u00f1 bi, bu ko defee, bu ko doon s\u00e0mm, mu s\u00e0mm ci b\u00e9rab bu \u00f1u koy s\u00e0mm, ngir mu am leer, mu am ndox. Noonu \u00f1u am na ay weer ngir am seen njari\u00f1 ak njari\u00f1.<\/p>\n
J\u00ebfandikukat bu baax la ci lekk yi nga def ci sa biir, lu rafet, lu dund ak lu lekk.<\/p>\n","protected":false},"excerpt":{"rendered":"
J\u00ebf-j\u00ebf-ji-x\u00ebf-x\u00ebfu-ji-jax-jax. J\u00ebf-j\u00ebf yu \u00f1u di xeex, \u00f1u rafet ci diis yu \u00f1u di fexe, diis, soppi ak r\u00e9cipes yu Afrik yi mbaa yu aada yi.<\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n","protected":false},"featured_media":5121,"template":"","meta":[],"product_brand":[],"product_cat":[2371,2373],"product_tag":[2810,15627,15539,15643,2631,15623,15631,15619,15639,15615,15635,15611,11256],"class_list":["post-14280","product","type-product","status-publish","has-post-thumbnail","product_cat-legumes-wo","product_cat-legumes-wow-wo","product_tag-cooking-africain-wo-273","product_tag-ka-tag-1778-wo","product_tag-ka-tag-1756-wo","product_tag-ka-tag-1782-wo","product_tag-xetu-frans-wo-228","product_tag-ka-tag-1777-wo","product_tag-ka-tag-1779-wo","product_tag-ka-tag-1776-wo","product_tag-ka-tag-1781-wo","product_tag-ka-tag-1775-wo","product_tag-ka-tag-1780-wo","product_tag-ka-tag-1774-wo","product_tag-ka-tag-679-wo","first","instock","shipping-taxable","purchasable","product-type-simple"],"yoast_head":"\n