Farro inobata-izwi rose rinoreva emmer, spelled, uye einkorn, zvitatu zvekare zvegorosi. Mazuva ano zvinowanzobatanidzwa nechikafu cheItaly, asi mhando dzomusango dzefroro dzinogona kutanga dzakatanga muFertile Crescent. Emmer uye einkorn vakange vari zvidimbu muIsrael yekare, uye vangave gorosi iyo Torah inoreva iyo inorondedzera Mhando 7 dzeIsrael .
Pasinei nezvipi zvakasiyana-siyana zvaunowana, farro inonaka yakakwana yegorosi neinogutsa chewy texture. Unogona kuishandisa mumapilafisi kana kubika iyo risotto style, asi ini ndinonyanya kuifarira senheyo ye saladi. Pano inodonhedzwa neholiflower yakakangwa uye chikapu chine tsvina uye yakapfeka mumononi uye mafuta emuorivhi; kushandiswa kwemashoko nemafuta kunonyanya kuda.
Prep smart, uye iwe ugoita kuti ndiro yakagadzike mumaminitsi makumi matatu - unogona kunyorera chickpeas neholiflower pamwe chete, nepo farro ichiita. Ipa iyo sendivi nechokudya nemhuka yakakangwa. Kana kuti iite kuti ive saradi inopindira, yakashandiswa pamusoro pemidhi uye yakabatwa nehove yakabikwa.
Zano: Kunzwa kugadzira? Shandisa kamupe se template, uye shandisa zvinoenderana nemoyo wako. Kuwedzera kwe-ins kunosanganisira mazambiringa akaomeswa kana zvimwe zvibereko zvakasimwa, nutswa yakabikwa, kana mhuka dzakakangwa. Tahini, silan, kana musi wevhiniga yevhiniga ndiyo inotonhora zvakanaka.
Zvamunoda
- 1 1/2 makapu (280 g) semigoarled farro
- For the Chickpeas:
- 15 ounce (425 g) inogona kuiswa chickpeas (yakanatswa uye yakashambidzwa)
- 1 teaspoon cumin
- 1 teaspoon garlic powder
- 1/2 teaspoon inopisa paprika
- 1/4 teaspoon gungwa munyu kana kuti kosher munyu
- 1 tablespoon inowedzera mhandara mafuta omuorivhi
- Pamusoro peCauliflower:
- 1 iyo yakasvibira musoro kiyotiflower (yakagadzirirwa uye yakaputsika mumaruva akareruka)
- 1 - 2 tablespoons zvakare mhandara yemafuta emuorivhi
- Nokupfeka:
- 2 tablespoons jisi remon (Rinonyorerwa jisi yemononi)
- 2 tablespoons zvakare mhandara yemafuta emuorivhi
- Dash gungwa munyu (kana kuravira)
- Dash pepper yakatsvayamuka (kana kutora)
Nzira Yokuita Izvo
1. Preheat oven kusvika 425 ° F (220 ° C). Isa nzvimbo iri muhombe huru, ine nzara ine mvura inotonhorera yakavhara inenge inenge 2 masendimita. Itai kumota, kuderedza kupisa, uye kumira kwemaminitsi anenge 18 kusvika kumakumi maviri, kana kusvika kusvika farro iri nyoro asi ichiri dente. Dhonzai farro, rinanura pasi pemvura inonaya inotonhora, uye uende kune ndiro huru.
2. Kunyange zvazvo farro iri kubika, gadzirai chickpeas neholiflower: Isai chickpeas pane rimwe rimmed baking sheet.
Fukidza nekumini, poda garlic, kusvuta purogia, uye munyu uye ukandire kupfeka. Gira mafuta namafuta omuorivhi uye ugodze zvakare nehupuni kana maoko akachena kusvikira chickpeas dzakasongedzwa nemafuta nemafuta. Isai chickpeas muvheni uye gorova, kuzungunusa pani nguva dzakawanda panguva yekubika, kusvikira vanyoro mukati uye kutanga kutendeukira kune ndarama uye kunopisa kunze, anenge maminitsi makumi maviri.
Isai hoyoferi inoshandiswa mune imwechete yepamusoro pane imwe huru, yakasikwa yakagadzirwa. Gira mafuta namafuta omuorivhi, udonhedze kupfeka, uye ugare muvheni yependi yakatangira pamwe chete nechickpeas. Roast, inopisa mukati mekubika, kusvikira florets ichinyoro-nyoro uye inotanga kuvhara, inenge maminitsi gumi nemashanu kusvika kumakumi maviri.
3. Wedzera chikafu chakakangwa chickpeas neholiflower kusvika kune farro nekukanda pamwe chete. Muchidimbu chiduku, whisk pamwe juisi yemuori nemafuta emuorivhi. Dururirai kupfekedza pamusoro petiroti yakakura, nekukanda pamwe chete. Nyaya yekuravira negungwa munyu uye peputi yakasviba kana uchida. Enjoy!
| Nutritional Guidelines (pakushanda) | |
|---|---|
| Calories | 406 |
| Total Fat | 15 g |
| Saturated Fat | 2 g |
| Unsaturated Fat | 9 g |
| Cholesterol | 0 mg |
| Sodium | 274 mg |
| Carbohydrates | 57 g |
| Dietary Fiber | 12 g |
| Protein | 16 g |