Zviyo zvikafu zvekuMiddle East kubika, kwete kureva kuva chikamu chekudya kwakakwana. Ndinovada vose zvavo uye ndine mutsara wevatoriki pachifukidzo mukicheni yangu, imwe neimwe izere nerumwe rudzi rwezviyo. Ndinogona kuimba nyore nyore rumbidzo rweumwe neumwe akasiyana asi ndakaona kuti farro inoratidzika seyo kuenda kwangu-kusarudza munguva pfupi yapfuura. Ndinotenga pearled version (inowanikwa mumisika zhinji) uye inokurumidza kukubika, maminetsi makumi maviri, uye inoda kwete kugadzirira kwakagadzirwa sekuchenesa kana kuvhara. Izvo zvinouya zvakare zvinyoro uye, kwandiri, ine unhu hwakaoma kupfuura dzakawanda dzevamwe.
Ndinoona kuti yakakwana seyeri mupinduri kana ndichida chimwe chinhu neine fiber uye chikafu. Uye zvakarewo nzvimbo inobatsira yebhari mumasobho uye saladi. Kufanana nemafuta ose, fiber inondichengetedza nguva yakazara kuitira kuti ini ndisingakwanisi kutora munchies gare gare manheru. Um ... makiki hauverengi, zvakarurama?
Ndakatarisa michero ye nutty ye farro nekunakidza kweeiiii nekarroti, kutora pasi kwe tahini uye kusvuta kwekumini kune unhu hwakakura combo!
Zvamunoda
- 1 cup farro
- 8 karoti (inonongedzwa uye yakatswa muhafu urefu)
- 2 tablespoons mafuta omunhu (akaparadzaniswa)
- 1 anion (peeled uye sliced)
- 1 teaspoon
- kumini
- 1 tablespoon itsva parsley (yakagurwa)
- Munyu uye pepper kuti toravira
- Cumin Murasi weTahini:
- 1/4 mukombe wesame paste
- 1/4 mukombe mvura
- 1 clove garlic (yakakonzerwa uye yakanyanyisa minced)
- 1 tablespoon juisi
- 1/4 teaspoon cumin
- Munyu uye pepper (kuvira)
Nzira Yokuita Izvo
Pre-kupisa huni kusvika kune madigiri 400.
Gadzira 1 kikapu ye mafuta omuorivhi ne teaspoon yekumini. Girai uye sanisai karoti uye muaise mumafuta emuminini. Isa pabhaka rakagadzirwa nepepment pepa, nguva nemunyu uye pepper uye yakagochwa muchoto kwemaminitsi makumi matatu.
Uyai nehari huru yemvura yakarungwa kunamota. Wedzerai farro, chivharo, kuderedza kupisa kusvika pasi uye kumira kwemaminitsi makumi maviri. Dhonza uye dzokera kuhari.
Wedzerai mupuni wepuniki weiori weiorivhi kumucheka kana purasitiki yakasungwa pamwe neeii yakatswa. Sirai kwemaminetsi mashomanana kusvikira anyezi eine nyoro uye ine mhete yegoridhe yakaonda. Shandisai sauteed onion muguta rakagadzirwa.
Ita cumin tahini sauce nekubatanidza sarame, sega, goriki yakabikwa, juisi yemonamu uye kumini muhari. Whisk kusvikira yakanyorova uye nguva nemunyu uye pepper kuti tate.
Kuti ushumire, pikisa iyo farro neonikisi usanganisi mundiro, nepamusoro nemakaroti akakangwa uye gonhedza nemucheka weti tahini.
| Nutritional Guidelines (pakushanda) | |
|---|---|
| Calories | 333 |
| Total Fat | 16 g |
| Saturated Fat | 2 g |
| Unsaturated Fat | 8 g |
| Cholesterol | 0 mg |
| Sodium | 346 mg |
| Carbohydrates | 47 g |
| Dietary Fiber | 11 g |
| Protein | 8 g |