Lentil Quinoa Bowl Na Kale

Pamusoro pewaini yakakosha yezviyo zvakabikwa nematafura ekanamori kana nyama ine soy sauce yakaoma yakabikwa mazai mamwe mapuroteni, uye mushumire ne spoonful kana maviri ye sofrito .

Mbeu yacho inobikwa mune tsvina miso broth inotunganidzwa nemamate nemafuta. Muchiri mutsvuku kare yakawedzerwa pamagumo, pamwe ne squirt yeyimu yekujeka. Wedzera zvimwe zvinyorwa zvitsvuku kana uchida zvinhu zvinonaka.

Zvamunoda

• 2 tablespoons mafuta omuorivhi
• 1 mashizha eiii (akacheka akachekwa)
• 2 clove garlic (minced)
• 1 tomato (yakagadzirwa zvakanaka)
• 6-8 masikati yakasviwa (yakagadzirwa zvakanaka)
• 1/4 mukombe miso
• 2 tablespoons red chile pepper paste (zvakadai
• aji panca paste , kana kuti kuravira)
• 1 tablespoon tomate paste
• 2 maspuniki Worcestershire sauce
• 1 tablespoons soy muto
• 1/2 teaspoon cumin
• 1 teaspoon inopisa paprika
• 1 cup green lentils
• 4 makapu yemiti yakawanda
• 1/2 mukombe red quinoa
• 8 mazana kare mashizha (akatemerwa uye akacheka kuita ribhoni)
• Juice ye 1/2 lime
• Munyu uye pepper kuti toravira
• Zvichida, nokuda kushumira:
• sofrito ,
• mazai akaoma akabikwa, akachekwa mutsvuku wakakangwa

Nzira Yokuita Izvo

1. Isa maorivhi omuorivhi muhombodo yakakura neeiii uye garlic. Ika kupisa mukati-mashoma-moto, uchikurudzira kakawanda kusvikira anonisi yakanyorova uye inonhuhwirira.
2. Wedzera tomato yakakanyiwa uye tomato yakasvikwa zuva uye kubika kusvikira yakawanda yemvura kubva pamatato yatoenda.
3. Wedzera miso, chile pepper paste, tomate paste, worcestershire sauce, muto we soy, cumin, abd iyo inopisa paprika. Cook, inomutsa, kwemaminitsi 1-2. Itira mujira lenzi.

1. Wedzera muto wemuriwo kune pani uye uuye kunomira. Deredza moto uye uvhare pombi. Rega lentimire dzichimirira kwemaminitsi makumi matatu, zvichikurudzira dzimwe nguva. Wedzerai quinoa uye rambai muchibika, makavharwa, kwemaminitsi makumi maviri kwenguva refu. Wedzera zvimwe yemuvheti muto kana zvichidiwa.
2. Wedzera kare kare uye gadzirira 1 minute. Bvisa kubva kupisa uye svetura mukati mejiyamu juice. Nyaya nomunyu uye pepper kuvira.
3. Chikamu mumabhodhoro nepamusoro necheki yakakangwa yakakangwa kana mazai anonyoroka, uye mapeji maviri epafriji.

Nutritional Guidelines (pakushanda)
Calories	484
Total Fat	11 g
Saturated Fat	2 g
Unsaturated Fat	6 g
Cholesterol	0 mg
Sodium	1,501 mg
Carbohydrates	78 g
Dietary Fiber	14 g
Protein	27 g

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