Ichi chitsva chekushushira sopupuri yakasvibiswa ne chickpeas uye yakasvibiswa ne gremolata, musanganiswa weparsley, garlic, uye lemon. Shingai saiyo yekutanga pamutambo wekudya kwegore kana kuti sechiedza chikuru chechidimbu necheputi, chikamu chechizi, uye imwe chingwa chakagadzirwa.
Zvamunoda
- 1 bunch
- Asparagus (anenge 12 ounces)
- 4 makapu yemiriwo muto kana
- chicken stock
- 1 inogona (15 ounces) chickpeas (waka
- garbanzo nyemba), yakashambidzwa uye yakanatswa
- 1 teaspoon yakaisvonaka yegungwa munyu, uyewo zvakare kuvira (kurega zvakanyanya kana uchishandisa mushamba-watenga muto)
- 1/2 kapu-flat-leaf parsley leaves
- 10 kusvika ku12 mashizha mashizha (zvichida)
- 1 lemon
- 1 clove garlic
- 2 tablespoons
- anonyanya kuwanikwa nemafuta emuorivhi
- 1/4 teaspoon itsva yakasviba pasi pepuru
Nzira Yokuita Izvo
- Chengetedza asparagus mapalkan nekucheka nekurasa pasi inch inenge yepasi kana kuti yezvidimbu (kana magumo akaoma kana kusunungura, kubviswa uye kurasikirwa zvakakwana kumagumo ekubvisa izvozvo!). Bvisa tsvina yetsvina yakasara (inenge yakakwirira 1 inch kana zvakadaro) uye ivaiise parutivi. Gara ugochera huzhinji hwakasara hweaspagi shwe uye uzvigadzire parutivi rwemashoko.
- Shamba uye dhonza chickpeas.
- Isai chickpeas nemukaka muhomwe yepakati. Uyai kune chemota pamusoro pekupisa kukuru. Wedzera asperagus stalks uye munyu, kana uchishandisa. Rongedza kupisa kuchengetedza kumira kwakasimba uye kubika kusvikira kusvikika kwemavhiri kwakanyanya, maminitsi mashanu kusvika ku10 zvichienderana nehuwandu hweaspirates stalks.
- Kunyange zvazvo soro inofanirwa, svetisa parsley. Isa iri mundiro duku. Kana uchinge uchishandisa muti, nyanya iwe zvakare uye uwedzere ku parsley.
- Edzai uye musungisa gariki uye muwedzere ku parsley.
- Zest lemon muparisley-garlic musanganiswa. Dura lemon muhafu uye juice iyo mumusanganiswa. Wedzera mafuta omuorivhi uye pepper. Itai kuti musanganise. Wedzera munyu kuvira uye kuisa parutivi.
- Kana iwe unobata bhosender-ruoko, ikozvino inguva yakawanda yekuishandisa-ichivhuna muto muhari kusvikira yakanyarara. Hapana ruoko rwakabata blender? Whirl muto mune zvokudya zvinogadzirwa kana blender. Iva nechokwadi chekuvhara kumusoro nehombodo yekicheni kuti ubate chero mapepa uye udzivise chero kupisa. Whirl kusvikira zvachose, zvakanyatsonaka.
- Dzosera muto muhari uye uuye nawo kumimhanzi. Wedzera zvakachengetwa asparagus tips, kuderedza kupisa kuchengetedza kumira, uye kubika kusvikira zano iri nyoro, maminitsi matatu. Wedzera munyu kuvira. Shandisai sopu inopisa, nekototi yegariki-parsley musanganiswa wakakwira pamusoro.
| Nutritional Guidelines (pakushanda) | |
|---|---|
| Calories | 416 |
| Total Fat | 12 g |
| Saturated Fat | 2 g |
| Unsaturated Fat | 6 g |
| Cholesterol | 0 mg |
| Sodium | 1,481 mg |
| Carbohydrates | 61 g |
| Dietary Fiber | 14 g |
| Protein | 22 g |