Curried Sweet mbatata uye Freekeh Salad Recipe

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

Nzira Yokuita Izvo

  1. 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.
  2. Panguva iyo, usati wapisa huni kusvika ku 375 degrees.
  3. 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.
  1. 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.
  2. 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:

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
(Nyaya yezvokudya pane mapeji edu inotorwa achishandisa dhiyabhorosi yezvigadzirwa uye inofanira kufungidzirwa kuti inofungidzirwa. Mimwe yemigumisiro inogona kuchinja.)