Gumini inopera uye cayenne inoshandisa yogurt nyore nyore uye inonaka kune miriwo yemwaka. Kugunzva mbeu dzose dzekumini uye kuzvikuya iwe pachako kunoita kuti dhizi riwedzere kuwedzerwa, asi gorosi raitenga pasi rinoshanda zvakanaka zvakare. Izvo zvinokonzerwa nekisiki yakasvibirira inoshandisa kunze kwechidimbu uye inoipa iyo shoma "yogurt-y" kunaka kune imwe tsika ye "chidimbu" inonaka uye inonyatsosarudzwa.
Izvi zvinonaka zvinotapira zvinokonzerwa nemafuta (aka yaivaraidza miriwo) zvemarudzi ose - karoti, fennel, celery, radishes, cauliflower, broccoli, uye kupfuura!
Zvamunoda
- 1 teaspoon kumini (mbeu yose OR 1/2 pisipuni pasi kumini)
- Optional: 1 clove garlic
- 1 kapu yogurt (yakaoma, yakaoma, kana kuti chiGiriki *)
- Optional: 2 tablespoons mukisi wakaoma (kana
- crème fraîche )
- 1/4 teaspoon munyu (gungwa rakanaka, kunyanya kuravira)
- 1/8 teaspoon cayenne (kunyanya kuravira)
Nzira Yokuita Izvo
- Kana ukashandisa zvakakwana mbeu dzekumini, pisa gorofu duku rinopisa pamusoro pekupisa kukuru. Kana uchingopisa, wedzera mbeu dzekumini uye kubika, kuzungunusa pani kana kukurudzira zvakanyanya nguva dzose, kusvikira mbeu dzekumini dzikanyiswa uye dzinonhuhwirira, inenge 1 miniti. Dzosera mbeu yakasvibiswa kune imwe duku kana ndiro uye uite kuti vadzike zvishoma. (Uyewo ona Maitiro Okugadzira Cumin Mbeu .)
- Zvose mbeu dzekumini inononoka, nyora uye inyaira garlic clove. Kana iwe uine goriki uye unoda zvakasimba garlic inonaka, enda mberi uye uishandise!
- Itai yogurt, mukisi munyu (kana uchishanda), garlic, pasi cumin (kana uchishandisa panzvimbo yembeu), munyu, uye cayenne muchidimbu chepakati. Itai kuti musanganise.
- Gadzira mbeu yakagadzirwa nekino mufivha yakachena yekhofi, ine dhaka uye pestle, kana kuti nokuzviisa pasi nechepasi pegorosi, gorosi kana nyoro. Ita 1/2 pipuyi yepasponi yazvo mudimbu. Edzai uye gadzirisai zvose zvekudya kuti muite.
- Dhavhara uye chibvumira kubvumira mavhenekera kuti aenzane kweawa imwe uye kusvika kumasvi maviri (note kuti garlic flavour ichavaka kwenguva, naizvozvo kana uchida kuzviita kupfuura maawa mashomanana mberi, zvakanakisa kuwedzera garlic achangoshumira). Tumira kune imwe yekushumira uye ushumire, yakanyoroveswa kana kuti inotonhora, nemiti yakagadzirwa-uye / kana zvipfeko. Ita kuti iwedzere kuwedzera nekuwedzera mhepo yemamwe maorivhi emuorivhi kana kuti mashomanana akachera mbeu yose yekumini kumusoro.
* Zvichida hazvirevi kutaura, asi yogashi inoshandiswa mukuputika iyi inofanira kunge yakajeka-isinganzwisisiki uye isina kunyorerwa. Mafuta asina mafuta uye ega-fat-fat-fat is good, but all yogurt yogurt inobereka zvakanyanya kunyanya kuvhara. Unoda kuenda zvakakwana? Edza kugadzira yako yogurt yakagadzirirwa ( tora kamukira pano ).
| Nutritional Guidelines (pakushanda) | |
|---|---|
| Calories | 51 |
| Total Fat | 2 g |
| Saturated Fat | 1 g |
| Unsaturated Fat | 0 g |
| Cholesterol | 6 mg |
| Sodium | 91 mg |
| Carbohydrates | 7 g |
| Dietary Fiber | 0 g |
| Protein | 2 g |