Mushonga ndeimwe yezviyo zvakasimirirwa pasi uye zvinodavirwa pasi uye zvakangodaro zvakapfuura apo quinoa yakava hasha dzose. Iyo yezviyo zvekare , inotanga makore anenge 7000 muAsia neAfrica. Mushonga unokonzera kusununguka uye unokonzera kusununguka, saka unogona kuva sarudzo yakanakisisa kune avo vedu vane hanya kune dzimwe mbeu. Iro alkaline, moyo woutano, ine 15% mapuroteni uye inononoka-moto, pasi-glycemic zviyo. Iine mineral yakawanda, B mavitamini, fiber, uye kana yakabatanidzwa nemarumisi ichaumba purogiramu yakakwana yemamino acid. 1 kapu yemashikiti yakabikwa inenge anenge magalamu matanhatu emapurotini. Iko kunofanira kuonekwa, zvisinei, kuti mapirasi anowedzerawo mune goitrogens, zvinhu izvo zvinoderedza utachiona kana zvichidya zvakanyanya. Pasi payo? Idya mapira mumwero, uye unakidzwe!
Kunyorera zvinyorwa zvishoma pamusana pemaitiro ndiyo inofanirwa kuisa iyo nutty flavour kune iri nyore macrobiotic pilaf. Iwe unogonawo kuwedzera pods zvishoma zvekakaramom neeiii uye karoti uye kugadzirisa pilaf yakapedzwa nekambani yepineti yakagadzirwa nechekuchamhembe kweAfrica style pulao (ona zviri pasi apa). Iyi ndiro yakakura neRed Lentil Dahl , (kunyanya kana iwe uwedzera mbeu dzekadhiamom kune pilaf) kana moyo weLentil Stew newaMarara Vekudya.
Zvamunoda
- 1 tablespoon maorivhi kana toasted sesame mafuta
- 1 cup cup
- 1 madiki anonwiwa anonikisi (akachekwa akanaka)
- 1 karoti (yakagadzirwa zvakanaka)
- Mhete yakakura yegungwa munyu
- 3 makapu mvura inodziya, mishonga yemucheka kana kuti-free-range organic chicken stock
Nzira Yokuita Izvo
- Iva nemuorivhi kana sesiamu mafuta mune zvakaderera pasi-1 quart pan pamusoro pepakati moto.
- Wedzera muto uye kugadzira mbiriso kwemaminitsi mashanu, zvichikurudzira nguva dzose, kana kusvika mapira acho ari endarama uye anopa mafuta anonhuhwirira.
- Wedzerai onion yakakoswa uye karoti kumatare, uye gadzirai maviri kusvikira kune mamwe maminitsi matatu, muchikurudzira kazhinji.
- Wedzera gungwa munyu uye mvura kune pani uye simbisa kamwechete. Itai kuti mapira ave nemota, avhare, uye aderedze kupisa kuti kuve kumira. Ika pilaf kwemaminitsi makumi matatu.
- Bvisa pilaf kubva pakupisa uye rega iimire, yakavharwa, kwemaminitsi mashanu. Fukisa mapira nemahokwe uye mushumire.
Recipe Variation Ideas
- Wedzera 2 kana 3 zvinyoronyoro zvakapwanyika (kuputswa) kadiamom pods kusvika pamariti apo iwe unowedzera oii yakagurwa uye karoti.
- Wedzerai zvimedu zvakasara zvepine nuts uye / kana rima kana kuti golide mazambiringa asati ashumira.
| Nutritional Guidelines (pakushanda) | |
|---|---|
| Calories | 98 |
| Total Fat | 4 g |
| Saturated Fat | 1 g |
| Unsaturated Fat | 1 g |
| Cholesterol | 0 mg |
| Sodium | 642 mg |
| Carbohydrates | 15 g |
| Dietary Fiber | 3 g |
| Protein | 4 g |