Israeli Couscous inonaka, inogutsa, ine hutano husina zviyo zvepasta iyo inotsiva chinonaka chepasta yako uye mupunga wako. Vamwe vanobika vanoibikira uye vozoipisa sepasta, vamwe vanoimesa mumvura sezvo mumwe munhu aizoita pasta kana mukomana muduku, asi mushure mekuedza zvose izvi, iyi ndiyo nzira yakanakisisa yandakawana kuti ndiifarire! Icho chiito chekugadzirisa zvinyoro zvinyorwa zvekutanga chinowedzera kunaka uye chinoramba chigadzirwa kubva mushy.
Inzwa wakasununguka kuisa mushwa pamwe nemimwe yemidziyo yeunosarudza - sauteed or steamed broccoli kana sipinashi zvave zvichinyanya kuwedzera kumhuri yemhuri yeIsrael yakasangana nemafuta , sezvinowanzosvibisa mbiriso yezvokudya. Wedzera tofu - gungwa, yakabikwa, yakabikwa kana yakabikwa - kuchengetedza vganji iyi yezvokudya, kana kuwedzera hove yakakangwa kana imwe puroteni ine utano kuwedzera zvishoma zvemoyo.
Cherechedza iyi: Recipe yakanyorwa yakakodzerwa kudya kwemazi uye isina vegan , asi sezvinonzi chero mapeji anogadzirirwa vanhu vane zvinetso zvekudya kana kurwara, ita nechokwadi chekuverenga mavara ekugadzirwa pazvinhu zvose kuti ave nechokwadi chekuti hapana chakavanzika cheiri- yakagadzirwa zvinoshandiswa kana zvimwe zvinokonzera zvinoshanda kwauri.
Zvamunoda
- 3 tablespoons maorivhi, akaparadzaniswa
- 2 makapu
- Israel Couscous
- 4 makapu pasi-sodium yemiti muto
- 2 big cloves garlic
- 1 lb. crimini mushroom hafu
- 3 tablespoons chena waini
- 1 teaspoon yakasimwa thyme
- 1/4 mukombe yakanyatsove yakatswa parsley
- 1/2 teaspoon gungwa munyu, uyezve kuwedzera kuravira
Nzira Yokuita Izvo
- Gadzirirai mukomana. Muchikwata chepakati-mashizha pamusoro pepakati-yakanyanya kupisa, kupisa 2 tablespoons maorivhi . Wedzerai mukoma uye mubike, muchifambisa dzimwe nguva, kwemaminitsi gumi nemasere kana kusvika kunhuhwirira uye zvishoma zvishoma. Wedzerai mishonga yemidziyo, isai musanganiswa pakubikira uye movhara kupisa uye simmer kwemaminitsi 10-12 kana kusvikira mvura ichidzimwa uye couscous iri nyoro. Kuisa parutivi.
- Kunyange zvazvo mukana wekwenyuka unoita, chengeta zvinenge zvasara 1 kikapu yeoori mafuta mupuvha pamusoro pepakati-yakanyanya kupisa. Wedzera kariki, mushwa, uye waini yakaisvonaka uye kubika, kunomutsa kazhinji, kwemaminitsi mashanu. Wedzerai thyme yakasvibiswa, itsva parsley, uye munyu, ichikurudzira kubatanidza, uye kugadzira kwemaminitsi gumi nemana, kana kusvika iyo yakawanda yehuwa hwewawawa huchibuda.
- Wedzera chikafu chinoputika chekuIsrael kumusanganiswa wewa mushroom kukanda zvakanaka kuti ubatanidze. Chikamu pane mahwendefa owedzera munyu uye pepper kuti uite. Shumira pakarepo.
| Nutritional Guidelines (pakushanda) | |
|---|---|
| Calories | 332 |
| Total Fat | 8 g |
| Saturated Fat | 1 g |
| Unsaturated Fat | 5 g |
| Cholesterol | 0 mg |
| Sodium | 690 mg |
| Carbohydrates | 54 g |
| Dietary Fiber | 5 g |
| Protein | 12 g |