Iyi kamukira yemuvara wezvinomera, vegan , uye gluten-free lentil yakaitwa nerisi uye lentiy zviri nyore kugadzirira uye kugadzirisa mhuri kune bhajeti. Chimwe chakanaka, ndicho chimwe chezvokudya zvezvirimwa zvezvimedu uye mapepa emakumbo ezvokudya izvo zvisinganzwisisi seasdust!
Yakagadzirwa kubva kuzvinhu zvishomanana zvisingadhura, iyi ndiyo nzira yakanaka yekutambanudza dhora rako, shandisa rizere rakasara , uye kupa mhuri yako chirongwa chavanoda. Imwe mukombe we lentiki yakabikwa inotakura 18 gram.
Kunyange zvazvo chingwa ichi chakanaka chiri zuva rose regore (uye zvasara zvinopisa chikoro chinotyisa kana kuti mabiko emabasa), unogona kuchiputira muzvinomera zvezvirimwa , kushumira newaunofarira mbatata yako, uye unakidzwa nazvo panzvimbo yeTkey, ham, kana even tofurkey yezororo inopinda.
Kunyange zvazvo lentile uye rizi zviri zvokudya zvisingabhadhari, kana uri kugadzirira izvi kune munhu ane gluten senzwi, edzai kuti zvishandiso zvose zvaunoshandisa, kunyanya ketchup nemakucheka emabiko, hazvina kuve-gluten kana kuti zvakashandiswa munzvimbo isina guten .
Zvamunoda
- 1 1/2 makapu lentils (plain brown lentils zvakanakisisa)
- 3 1/2 makapu mvura (kana yemucheka muto)
- 2 anyanisi (diced)
- 2 clove garlic (minced)
- 3 tablespoons mafuta omuorivhi
- 2 makapu asati abika mupunga
- 1/2 teaspoon munyu
- 1/4 mukombe ketchup (kana bhakha sauce)
- 1/2 teaspoon sage
- 3/4 teaspoon Italian seasoning
- 1/4 mukombe ketchup
Nzira Yokuita Izvo
- Ikoji inopisa kusvika ku 350 F. Isai lentile uye dhonza.
- Zadza muto mukuru kana bhodhoro remvura nemvura kana yemucheka muto uye uwedzera lentils. Uyai kune chemota, kuderedza kupisa, uye kumira kusvikira wapikwa, anenge maminitsi makumi matatu. Usapindira nguva yekubika yejisi idzi nokuti unoda kuti dzive dzakanyorova saka dzinenge dzichinyatsove nyore.
- Edza zvakanyanyisa saka shandisai lentile pavanenge vachiri kupisa uye kusvikira vashoma kudarika chidimbu chechidimbu. Kuisa parutivi.
- Muchikwata, sungai anyanisi uye garlic mumafuta emuorivhi kwemaminetsi matatu kusvika ku5, kana kusvika kusvika zvishoma.
- Muhombodo huru, iyananisai anyanisi, garlic, uye maorivhi nemaridhe mashed uye uwedzere rizi, munyu, ketchup kana bhengi sauce, sage, uye kuItaly seasoning. Sakanidza zvakanaka.
- Nyatsoropodza mushonga wose we lentiki mukapu yakagadzirwa. Shandisai ketchup yakawandisa pamusoro.
- Bhaka chingwa chinonzi lentil kweawa imwe, kubvisa ketchup yakawedzerwa maminitsi gumi nemashanu kana kudaro. Bvumira kuti itonhorere zvishoma vasati vasvina uye kushumira, sezvo izvi zvichabatsira lentil chingwa kusimudzira.
Ita Pamberi
Nokuda kwemaitiro ehupenyu, chingwa ichi chinogona kuitwa nguva isati yasvika yokuti ubike nokukurumidza zuva rinotevera. Gadzirira chingwa chinonzi lentil zuva rakasati rasvika, chiise muhari yechingwa, uifukidze neupurasitiki, uye refrigerate. Iva nechokwadi kuti haufaniri kuvhara ketchup kana bhengi muto usati waita firiji. Zuva rakatevera, regai riuye kumusasa wekupisa, kumusoro uye mimwe muto mutsva, wozobika iyo uchishandisa mazano ari pamusoro apa.
| Nutritional Guidelines (pakushanda) | |
|---|---|
| Calories | 419 |
| Total Fat | 6 g |
| Saturated Fat | 1 g |
| Unsaturated Fat | 4 g |
| Cholesterol | 0 mg |
| Sodium | 482 mg |
| Carbohydrates | 77 g |
| Dietary Fiber | 6 g |
| Protein | 15 g |