Vegan Barley, Rice Rice uye Cranberry Pilaf

Ita mapurogiramu akaenzana yebhari yebhari pilaf yakagadzirwa nemupunga wepasi uye cranberries uye yakasvibiswa nemuchero wearangi, kugunzwa kwemunyu uye parsley itsva, nehunutswa dzakakoswa zvekunyora uye mapuroteni. Bhari pilaf ine utano uye yakakwirira-fibhi kune imwe yega kana yemuriwo mukuru wekudya.

Kana, shandisa iyi pilaf yakasanganiswa yegorosi kuti iite chikafu chechigashi kana chimwe chevhiri-yakabikwa kuwa kwekashishi yewa kuiswa kwemavara kana Thanksgiving dinner entree.

Zvamunoda

• 3/4 kapu pearl bhari
• 1/4 mukombe weshiri mupunga
• 1/2 tsp munyu
• 3 makapu mvura
• 1 cup mukombe wemajisi
• 3/4 mukombe wakaomeswa cranberries
• 2 tsp lemon juice
• 1 tbsp onion, yakagadzirwa zvakanaka
• 1/3 mukombe wemafuta
• munyu uye pepper kuti tate
• 1/4 kapu yakasikwa parsley itsva
• 1 cup walnuts, coarsely chopped
• Zvasarudzo: Feta cheese, magedhi ekushandira

Nzira Yokuita Izvo

1. Muchikwata chinoputika nechisviniro, isa mvura kumota. Wedzera pearl bhari, rizi dzomusango uye munyu; dzokera kumota. Deredza kupisa kusvika pasi, kuvhara uye kubika maminitsi makumi mana kana kusvika bhari isiridzi asi chewy.
2. Kunyange zvazvo bhari uye musango werimi kusanganiswa iri kubika, dururira jisi rearangi pamusoro pemakwenzi akaomeswa ndokuisa parutivi.
3. Dhonza chero mvura yakasvibiswa kubva kubhari yakabikwa uye murairi musanganiswa. Isa bhariri uye mupunga womusango muhari huru.

1. Dhonza cranberries, uchengetedze 5 mashupuni ejusi jisi. Tora cranberries nebhari uye mupunga womusango.
2. Sakanidza kusachengeterwa juisi yearangi nejisi remuoni uye anyanisi. Whisk mu mafuta omuorivhi uye nguva yekudya munyu uye pepper. Durai kupfeka pamusoro pebhari kusanganiswa. Wedzera parsley yakasanganiswa uye yakagadzirwa nemadnuts; mix mix well.
3. Kana iwe usisiri kudya vegan, iwe unogona kunge uchida kukwira cranberry yako pilaf nechinguva chekutsika feta cheese; kana kuti, kuti uiite muhodhi yekudya kwemazuva masikati, iite kuti ive nemashizha mashomanana, kana pamubhedha wetuti lettuce kana kuti romaine lettuce mashizha, kana, mamwe mavhisi yemeclun, arugula kana kare italia .
4. Shumira pane firiji yepamusoro kana kuti yakanyungudutswa.

Nutritional Guidelines (pakushanda)
Calories	328
Total Fat	25 g
Saturated Fat	3 g
Unsaturated Fat	11 g
Cholesterol	0 mg
Sodium	252 mg
Carbohydrates	23 g
Dietary Fiber	5 g
Protein	5 g

(Nyaya yezvokudya pane mapeji edu inotorwa achishandisa dhiyabhorosi yezvigadzirwa uye inofanira kufungidzirwa kuti inofungidzirwa. Mimwe yemigumisiro inogona kuchinja.)