Izvi zvinoshandiswa kudya zvinonaka " zvinorwara! Mvura-saute nzira yekubika mhuka dzinochengetedza iri pamucheto wechigadziko chezvinhu, zvichiita kuti ive chikafu chakakwana chokuunza pamwe nekudziya-mamiriro ekunze. Inzwa wakasununguka kusanganisa nheyo yepilaf iyi kuda kwako; mucheka mutsvuku, mapira, rizi dzomusango, kana imwe imwe zviyo inoita zvakakwana kushandiswa kwequinoa.
Recipe Notes:
- Tsvaga zviduku, zvakasvibirira, zvitsvuku zveakra zvemafuta akanaka nekugadzirwa.
- Kana iwe uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge wadya mune imwe kuenda, ndiro iyi inofanidza zvakare. Ingoisa pamusoro pekushisa kwepakati pane stovetop, uwedzere kubata yemuriwo muto kuti usvike.
- Kana iwe usati uri mukuru mukuru wekupisa, asi rudo ruvara, sora pepena cayenne uye ucheke pepiti tsvuku nehafu.
- Kana iwe usina pre-kubika quinoa handy (Ndinoda kuita bhakanyi rakakura uye kusungira kuwedzerwa kwezviitiko zvakadai sezvi), zvino gadzirai quinoa musati mazorora kesepi. Kubika makapu matatu quinoa, ingoisa 1 kapu quinoa uye 2 makapu nemvura kunamatira mu 1 1/2 quart mupu. Kana uchinge wabiya, fungidza muchidimbu uye wobva waputira, kuderedza utsi pakarepo kusvika pasi uye kubika kwemaminitsi anenge 15 kusvika kumakumi maviri, kana kusvika kusvika fluffy uye mvura yose inowanikwa.
Zvamunoda
- 3 makapu akabikwa quinoa, ane salted zvishoma
- 1 ari pakati peeiii, diced
- 3 clove garlic, minced
- 2 inotunga celery, inodonhedzwa
- 1 teaspoon gungwa munyu
- 1/4 mukombe mvura
- 15 maduku
- okra pods, yakanamirwa muzvindori
- 1 tablespoon fresh oregano, minced
- 1 tablespoon basil itsva, minced
- 1 tablespoon tsvaga thyme mashizha
- 1 teaspoon tsvuku tsvuku
- 1/2 teaspoon mutsvuku pepper
- 1 teaspoon paprika
- 1 teaspoon cayenne pepper, kana kuti kuravira (kusasiya pilaf munyoro)
- 1/2 kapu mamwe mvura
- 1 teaspoon yakawedzera gungwa remunyu
- 12 (inenge 2 makapu) cherry tomato
Nzira Yokuita Izvo
- Mukapu huru inopisa pamusoro pepakati-yakanyanya kupisa, kuyananisa anyezi, garlic, celery, munyu, uye 1/4 mukombe mvura uye yakasimudza kusvikira ichifamba uye inonhuhwirira, ichikurudzira kazhinji kuti isapisa miriwo.
- Tora mu okra, oregano, basil, thyme, mutsvuku, tsvuku tsvuku, paprika, pepper cayenne, 1/2 mukombe mvura uye 1 teaspoon gungwa munyu.
- Deredza kupisa kwemahara kusvika kune kupisa kwemavirare uye rega kusanganiswa kubike, kufukidzwa, kusvikira okra iri nyore uye mvura yakabatwa, maminitsi anenge mashanu kusvika ku7, ichikurudzira dzimwe nguva.
- Vhura uye wobva wawedzera mu cherry tomate uye rega kubika kusvikira hombodo dzavo dzikaoma, asi dzisingabvumi, maminitsi maviri.
- Nyora zvinyoronyoro neoquinoa yakagadzirwa uye ushumire moto. Iyi recipe inochengetedza zvakanaka mumudziyo usina kudzivirira kusvika mazuva mashanu.
| Nutritional Guidelines (pakushanda) | |
|---|---|
| Calories | 196 |
| Total Fat | 3 g |
| Saturated Fat | 0 g |
| Unsaturated Fat | 1 g |
| Cholesterol | 0 mg |
| Sodium | 421 mg |
| Carbohydrates | 37 g |
| Dietary Fiber | 6 g |
| Protein | 7 g |