Kufuridzirwa kwekayiro iyi kunobva ku brilliant vegetarian cookbook Nhasi Nzira Yokudya naAna Jones. Yakazara nemafuta ekufemera, asi imwe yakabikwa uye yakabikwa mbatata yakabata ziso rangu.
Iwe unoda kudarika feta nenzira iyi, yakabikwa kusvikira yava kupisa muchoto. Muchidimbu ichi, ndinoshumira kudya yakabikwa nemononi uye mishonga ye quinoa, zucchini uye marredry cherry tomato.
Zvamunoda
- 1 cup
- quinoa (isina kuvekwa, yakatswa)
- 6 tablespoons mafuta omunhu (extra virgin, akaparadzaniswa)
- 1 lemon (yakagadzirwa uye yakasviwa)
- 1/2 mukombe mutsva mint (yakagadzirwa zvakanaka kana
- chiffonade , kana basil kana parsley kana oregano kana kusanganiswa kwemishonga)
- 8 ounces feta cheese (mumugariro wakasimba)
- 2 zucchini (yakanamirwa mumakumbo mashoma kwazvo)
- 8 ounces cherry tomato (hafu)
- 2 garlic cloves (yakagadzirwa zvakanaka kana yakamanikidzwa)
Nzira Yokuita Izvo
Preheat oven kusvika 425 F
Muhari, sanganisira quinoa uye 2 makapu mvura. Uyai kumamota uye deredzai kupisa kuti musimbe. Dhavhara uye gadzira maminetsi 12 kusvika ku15, kusvikira iyo quinoa iri nyoro uye inobata mvura yose. Fluff neforogo. Apo iyo quinoa yakanyorovesa zvishoma, fungidza 1 kusvika ku 2 mashuputa maorivhi omuorivhi, zest uye juice kubva kumamoni, fresh herbs, uye munyu kuti unye. Kuisa parutivi.
Isa nzvimbo yepamusoro pechipfuti yakagadzirirwa bheka uye giradza nepuniki yeoorivhi.
Roast muvheni kwema25, maminitsi kusvikira feta ichibhururuka uye chendarama kumativi ose.
Apo chipfu chinenge chikava, sunga zucchini mu 2 tablespoons mafuta omuorivhi pamusoro pepakati-yakanyanya kupisa. Iyo zukini inogona kusiyiwa zvishoma, kana kubikwa kusvikira yakanyorova-chero chaunosarudza.
Mune imwe yakasarudzwa pan (yakawandisa zvakakwana kuti igadzikane tomate cherry mune imwe yero) pamusoro pepakati-yakakwirira, kupisa 2 tablespoons mafuta omuorivhi. Apo mafuta ari kupisa, wedzera muti wekomai - chenjererai, tomate ichapfira uye splatter mafuta. Iva maminetsi matatu kusvika pamaminitsi mashanu, zvichikurudzira pane dzimwe nguva, kusvikira tomato dzave dzakasvibiswa munzvimbo uye dziri kutora. Wedzera garlic uye gadzira 1 kusvika kumaminitsi maviri zvakare. Nyaya isinganzwisisi nemunyu.
Spoon the quinoa pane platter yakakura inoshumira. Ita kufisa kufema mukati. Pota-pota ne zucchini uye tomate. Kuti udye, bvarura feta feta mumakungu makuru uye ugova pamusoro pe quinoa, tomato uye zucchini.
Ndinofanira Kurisa Quinoa?
Usati wagadzirira quinoa, inowanzokurudzirwa kuti uisuke mumvura. Ichi ndechokuti quinoa inogona kunge yakashungurudza zvishoma kana isina kunatswa. Kuti usuke quinoa, svetera iyo mumudziyo wemvura unoshandura uchishandisa meshonga yakanaka, kana kungoyerera mvura pamusoro pe quinoa pazvinenge zviri mumucheka.
Zvisinei, kuchenesa quinoa hakusi zvakakosha sezvamungafunga. Mhando dzakawanda dzequinoa dzakaputirwa kana kusati dzashambidzwa kuti dzibvise bvudzi rinorwadza asi risina njodzi (rinonzi saponin).
| Nutritional Guidelines (pakushanda) | |
|---|---|
| Calories | 307 |
| Total Fat | 22 g |
| Saturated Fat | 8 g |
| Unsaturated Fat | 12 g |
| Cholesterol | 34 mg |
| Sodium | 2,856 mg |
| Carbohydrates | 17 g |
| Dietary Fiber | 3 g |
| Protein | 13 g |