Couscous uye chickpeas inoumba hwaro hweMoroccan vegetarian uye vegan pilaf kana saladi. Mhando dzakasiyana-siyana dzezvinonhuwira, kusanganisira ginger, paprika uye allspice, ipe ruzivo rweMoroccan ruzha rune ruvara rwekunaka, uye mavara akanaka uye mavhenekeri ezvimwe zvinosanganisa, kusanganisira mbatata, zukini, chickpeas uye bell tsvina, pine nuts uye mazambiringa akaoma, kuenzanirana kunze kwekunyorera kwevamwe vakomana kuti vaite chikafu chinoguma chave chakasiyana uye chinonakidza.
Usatyisidzirwa nehuwandu hwezvokudya zvinoshandiswa zvechikafu ichi, sezvo zvisinganyatsogadziri kugadzirira, uye zvakawanda zvezvigadzirwa zvinongova zvinonhuwira, zvimwe zvayo zvinowanikwa uye iwe unogona kunge uine. Uyezve, mukomana wacho anongotora nguva shoma kuti agadzirire. Inzwa wakasununguka kusiya imwe kana mbiri yezvinonhuwira, kana isisina ivo, asi kusanganiswa kwezvose zvavo pamwe chaizvoizvo kunopa chirikadzi iyi yakasiyana yeMoroccan-yakafuridza kunhu uye kunhuhwirira.
Kana iwe uchida maMorcan flavors kana mabiko emukoma, edza izvi zviri nyore zvinodhaka uye vegan couscous uye chickpea pilaf. Iyi kamukira zvose zvirimwa zvinomera uye vegan, asi couscous haisi gluten-isina. Kana uchida kemuchesi iyi kuti ive ye-gluten-isina, ingoshandura mukana wekwenyasi panzvimbo yeguten-isina chikwereti, yakadai sequinoa kana imwe gorosi-isina mahwanda kana iwe uchitsvaka gluten-free vegan version, uye gadzirisa nguva yekubika zvakakodzera . Enjoy!
Zvamunoda
- 1 mbatata (yakagurwa)
- 1 zucchini (yakatswa)
- 2 clove garlic (minced)
- 1 tbsp. mafuta omuorivhi
- 1/4 mukombe mvura
- 1 15 oz. chinogona chickpeas (yakanatswa zvakanaka)
- 2 tsvuku tsvuku tsvuku tsvuku (yakagurwa)
- 1 tsp. kumini
- 1/2 tsp. pasi pose
- 1/2 tsp. Tsangamidzi
- 1/2 tsp. paprika
- Dash pepa cayenne
- Dash sinamoni
- 1/4 tsp. nutmeg
- 1/4 tsp. munyu (gungwa remunyu kana kuti kosher munyu inonyanya kunaka)
- 2 makapu couscous, uncooked
- 3 makapu mvura yekubika couscous
- Optional: 1/2 mukombe pine nuts
- 1/2 mukombe mazambiringa
Nzira Yokuita Izvo
- Chokutanga, muhari huru kana skillet, sautee mbatata, zukini uye garlic mumafuta omuorivhi kusvikira zvisingatauri, anenge maminitsi mashanu.
- Wedzera mu chickpeas, bell tsvina, 1/4 mukombe mvura uye zvose zvezvinonhuwira: kumini, allspice, ginger, paprika, pepper cayenne, sinamoni, nutmeg uye munyu.
- Dhavhara mubhodhoro uye bvumira musanganiswa kumira pamwechete pamwe chete kwemamwe maminitsi mashanu, zvichikurudzira dzimwe nguva.
- Mune rimwe jira rakakura rakapetwa, ravhara mukoma nemvura. Uyai kune chemota, uye chengetai pani yeupu uye muibvise kubva pakupisa. Rega mukana wekugara kugara kwemaminitsi gumi nemashanu, kana kuti kusvikira yava kuchena uye kusvibiswa pavanosanganiswa.
- Gadzirai mbatata yakabikwa, zukini, chickpea uye pepper musanganiswa nemukoma, kana, kuti muve nehurukuro yakanaka, isai mukoma, ipapo mudururira musanganiswa kumusoro uye mushumire pakarepo.
- Itira mumiti yakasimwa uye pine nuts nguva isati yashumira, kana kusasa pamusoro.
Kushumira mazano: Spoon couscous yako yakagadzirirwa mukikashi yakakangwa, kana zvinhu kana yakabikwa bell pepper.
Kungofanana nemukomana? Kungofanana nokubika kubika uye kuine zvokudya zvinonaka zvekudya pamusha here? Heano mhemberero dzakanakisisa dzemakemikari
| Nutritional Guidelines (pakushanda) | |
|---|---|
| Calories | 869 |
| Total Fat | 21 g |
| Saturated Fat | 2 g |
| Unsaturated Fat | 7 g |
| Cholesterol | 0 mg |
| Sodium | 356 mg |
| Carbohydrates | 146 g |
| Dietary Fiber | 19 g |
| Protein | 31 g |