Iyo yekutenga murimi wemusika iri kuputika nemapopu nemhando dzose dze squash. Butternut squash, kana kuti mini version, honey nut, zvose zvinotapira uye zvinyoro. Sezvakaita nemiriwo yakawanda, kunya kunounza kunaka kwehuve uye kunowedzera kutapira kwechisikigo. Uye nekuda kweshuga yakakosha ye squashi, inoungana zvakakwana nemafuta anonhuwira akaita sa'atar uye nhoroondo yevhu inonzi tahini sauce .
Chickpeas ndiyo yakakura yemapuroteni inobva kune iyi yembiro yemidziyo uye kuidya kunovapa kukonzera uye kunowedzera kufarira kugadzirwa kwekatekasi yakagadzirwa. Nguva dzose taini sauce yakakura kushumira neidyo iyi asi iyi yeGreek yogurt version inowedzera uye inogadzira kupfeka kwakanakisisa kumucheche wemashizha espinashi inowedzera chinhu chitsva kune ichi chisina kuviriswa. Iwe unogonawo kushandira butternut squash uye chikapu yakakangwa pamusoro pemubhedha wemupunga sezvinongova zvakawanda zvezvinomera zvinopinda.
Zvamunoda
- 1 mini butternut squash, inozivikanwawo sehuchik squash (unogona kushandisa hafu yemukuru pamwe chete)
- 2 tablespoons maolivhi, akaparadzaniswa
- 1 mukombe chickpeas (makedheni akanaka), yakashambidzwa uye yakanatswa
- 1/4 mukombe Greek yogurt tahini sauce (recipe inotevera)
- 1 teaspoon za'atar seasoning
- Salt to taste
- Nokuda kwechiGiriki Yogurt Tahini Sauce:
- 1 clove garlic, yakasungirirwa
- 3 tablespoons sesame paste
- 1/4 mukombe chiGiriki chimbo yogurt
- 2 tablespoons mumonamu
- 3 tablespoons mvura
- Munyu uye pepsi tsvuku kuti toravira
Nzira Yokuita Izvo
Pre-kupisa huni kusvika kune madigiri 400.
Gurai squashi muchidimbu urefu uye mubudise mbeu. Bvisa ne 1 punipuni yamafuta omuorivhi, isa panzvimbo yekubheka peji yakagadzirwa nechepment pepa uye yakagochwa kwemaminitsi 45 kana kusvika squash iri nyoro.
Bvisai chickpeas nehupuni yakasara yemafuta emuorivhi. Apo squashi yakabikwa kwemaminetsi makumi maviri nemashanu, wedzera chickpeas kubhadha rekupi kwemaminitsi makumi maviri anotevera.
Ita muto we tahini nekuwedzera garlic clove, sesame paste, yogiti yechiGiriki, juisi yemuoni nemvura kune zvokudya zvishomanana. Puree kusvikira zvachose yakanyorova uye mwaka nemunyu uye pepiti yakasviba kuti inwe. Kana iwe uchida kupfeka zvishoma zvishoma, ramba uchiwedzera mvura, 1 teaspoon panguva, kusvikira iwe uchida kushanduka.
Cherechedza kuti iwe unogona kuchengeta yako yakagadzirwa tahini yakagadzirwa mumvura yakavharidzirwa mufiriji kwemazuva mana asi iyo ichanyanya sezvo ichimirira. Kuti uite zvishoma nezvishoma, uwedzere mvura shomanana uye juisi yemurosi, wozorora kuunganidza zvakare kuti uiwane kwaunoda.
Shumira hafu imwe yekoroshi yakakangwa nehafu yechickpeas. Fukidza nea'azatar uye udire pamusoro peGreek yogurt tahini sauce. Shumira pamusoro pemubhedha wemwana sipinashi kana riyo yakabikwa.
| Nutritional Guidelines (pakushanda) | |
|---|---|
| Calories | 688 |
| Total Fat | 32 g |
| Saturated Fat | 5 g |
| Unsaturated Fat | 16 g |
| Cholesterol | 6 mg |
| Sodium | 1,139 mg |
| Carbohydrates | 81 g |
| Dietary Fiber | 14 g |
| Protein | 27 g |