Unoda ruvara uye ruzadziro yemichero yemafuta yemvura inosvibisa kuti uedze? Heino imwe.
Uyu ndiwo mutevedzeri wemafuta uye vegan yakagadzirirwa mbatata uye mahwendefa ehadhi yakagadziriswa nemafungiro eMoroccan. Kusununguka kunobatanidza mbatatata yakakangwa, yakawanda ye-curry powder, yakaomeswa cranberries uye apricots uye yakakanyiwa maamondi kuti ave nekuzadzwa kwezvokudya uye mavara. Uyezve, haisi yakanaka here?
Recipe uye chinyorwa zvakanaka maererano neFreekeh foods
Zvamunoda
- 8 ounces freekeh (1 paseti, kana 1 kapu, isina kunwa)
- 2 1/2 makapu mvura (kana yemucheka muto)
- 1 mbatatata (kana yam, yakasvibiswa, yakatswa uye yakabikwa)
- 1 kusvika ku 2 mashupuni mafuta omuorivhi (kunotsvaira pamatekhata)
- 1 huru bell pepper (tsvuku, diced)
- 1/2 onion (zveruvara, diced)
- 4 clove garlic (diced)
- 2 tablespoons maorivhi (kana mazambiringa emuorivhi mafuta)
- 3 kusvika ku5 punipuni kerry powder (munyoro)
- 1/2 mukombe wakaomeswa cranberries (kana mazambiringa)
- 1 cup apricots (chopped)
- 1 kapi peas (yakanamatira uye yakanamatira)
- 1 mukombe maarmond (mbeu yakatswa, kana pepita)
- Munyu uye pepsi tsvuku kuti toravira
Nzira Yokuita Izvo
- Dururira 2 1/2 makapu emvura kana mishonga yemiriwo uye musununguka muchokudya uye uuye kumota kwemaminiti 1. Deredza kupisa kusvika pasi uye chengetedza uye simmer kwemaminitsi makumi maviri nemashanu kusvikira musununguka uchinetseka. Kana imwechete iyo yakabikwa, ivai pane imwe yakasara kuti itonhorere mufiriji.
- Panguva iyo, usati wapisa huni kusvika ku 375 degrees.
- Svetera mbatata uye ucheke mu-1-inch cubes (iwe unogona kusarudza kubvisa shinds kana kwete-inofanirwa nemunhu chero ipi zvayo). Isai mbatata yakabhedhi pamucheka wakanyungudutswa uye udire mafuta mashoma omuorivhi pamusoro pavo. Bika muhvini kwemaminitsi makumi maviri nemashanu kana kusvika tete. Bvisa mbatatisi kubva muvheni uye uise parutivi. Miti yakatapira inogonawo kuva microwaved, kana iwe uri pfupi panguva, asi iwe haungawani zvakadzama zvakadzama zvekunaka kunouya neovheni kunokera mumafuta omuorivhi.
- Muchikanda chikuru, kupisa 2 mashupuni emafuta omuorivhi pamusoro pemhepo inopisa uye inokanda mu tsvuku tsvuku, anyanisi uye garlic. Pheka kwemaminitsi 3-5 uwedze curry powder, munyu uye pepper. Pfura mberi kusvikira hui eii ichitenderera. Ivai nechekuita kuti mufare.
- Sungai freekeh mundiro nemasanganiswa emidziyo, wedzera michero yakaomeswa, nuts, peas uye mbatata. Nguva yekuvira uye kushumira.
Kusiyana: Semiriwo? Edza kuwedzera shoveded diced broccoli, sautéed cauliflower, chickpeas kana lentils kumukirayi uyu kuti uzadze zvishoma. Kungosuka uye kuvhara, wozorora mukati!
Onawo:
- Vegetarian curries kubva kumativi ose enyika
- Ndezvipi zviyo zvose? Rongedzo yezviyo zvose
- Mamwe mapeji akazara zviyo
Nutritional Guidelines (pakushanda) | |
---|---|
Calories | 764 |
Total Fat | 37 g |
Saturated Fat | 4 g |
Unsaturated Fat | 24 g |
Cholesterol | 0 mg |
Sodium | 669 mg |
Carbohydrates | 94 g |
Dietary Fiber | 25 g |
Protein | 29 g |