Kana iwe uchida couscous pilafs kana couscous salads, iwe unoda kuedza iyi iri nyore uye iri nyore yakagadzirirwa mhuka yezvinyorwa zvekudya nemucheka (garbanzo nyemba) uye mishonga yakawanda, kusanganisira cucumber uye bhero tsvuku tsvuku mumononi, mafuta, uye Dijon masardard vinaigrette. Yakagadzirwa kubva kune zvose zvinomera zvezvirimwa uye vegan zvinoshandiswa, uye, neine pasi pemakumi matatu emakori mairi pakushanda, iyi couscous saladi inowedzera-calori kudya (fura pasi pasi kuitira kupera kwakakwana kwezvokudya kana uchida kuziva).
Iyo yakakwana yezvirimwa uye vegans kubvira apo chickpeas inowedzera zvakanaka mapuroteni ekuwedzera. Kana iwe usingadyi vegan, chidimbu ichi chinogona kunge chiri chakanaka nechinguva cheParmesan cheese kumusoro, kana, chiisase nechishuvo chemuviri wezvokudya kana uri kudya vegan.
Kunyangwe iyi kamukira ndeyezvirimwa uye vegan , haisi yeguten-isina, sezvo mukomana ane korosi. Kana uchida kuedza shanduro isina guten, ingoshandisa quinoa pane, uye gadzirisa nguva yekubika ye quinoa.
Uyu muchero wezvokudya wezvokudya wewadyara wekudya wegorosi.
Zvamunoda
- 2/3 mukombe yemuriwo muto kana 1 unogona 14-ounces
- 1 cup couscous, uncooked
- 3/4 mukombe garbanzo nyemba, yakanatswa
- 1/2 kapu yakatsvaga cucumber
- 1/4 mukombe tsvuku tsvuku pepper, diced
- 2 tbsp weiiiiiiiiiii (scallions) akachekwa
- 3 tbsp balsamic vhiniga
- 1 tbsp maorivhi
- 1 tbsp Diyon madhipa
- 1/2 tsp lemon zest (lemon peel)
- 1/4 tsp tsvina pasi tsvuku (kana kutora)
- 1/2 tsp pepper pepper
Nzira Yokuita Izvo
- Chokutanga, gadzirirai mukomana. Muchikwata chepakati-huru, shandisai mishonga yemucheka kusvika mumota uye mutsvedze mumucheche.
- Kamwe kana mukomana wacho ari kuchema, bvisa pani kubva pamoto, chivharo, uye regai mire maminitsi mashanu. Zvadaro zvinyoronyoro fukidza mukomana wako neforogo.
- Ita yako yakagadzikana yakagadzikana inononoka kwemaminitsi gumi.
- Kana imwe hama yako yakabikwa, yakanyoroveswa uye yakagadzirira kuenda, iiise mumudziyo mukuru uye inokonzera couscous yakanatswa nemarbanzo (chickpeas), cucumber, pepuru tsvuku uye eicheni anyanisi.
- Bhatanidza balsamic vhiniga, mafuta omuorivhi, mustard, yemon le zest uye peputi yakasviba mune imwe yakabikwa ndiro duku, kana kusungirirana pamwe mumvura yemason. Wedzera iyi vinaigrette uye kuveka kwemononi kumusanganiswa wekwenyesi uye kunyorovedza kunyorovedza kuti uwirirane.
- Gadzira chidimbu chako chesavhisi ne pepper pemon. Gara, uye gadzirisa nguva yekutora. Iwe unogona kuwedzera dash yegungwa munyu kana kuti kosher munyu, kana iwe uchifunga kuti inoda, asi shandisa ruoko rwakajeka kuti urege kukunda mamwe mavhiri.
- Iyi couscous uye chickpea saladi inogona kugadzirirwa nguva isati yakwana uye inogadziriswa mufiriji kuti iome. Iva nechokwadi chekukandirazve zvinyoronyoro musati washumira kusanganisa zvigadzirwa uye kupfeka.
| Nutritional Guidelines (pakushanda) | |
|---|---|
| Calories | 291 |
| Total Fat | 5 g |
| Saturated Fat | 1 g |
| Unsaturated Fat | 3 g |
| Cholesterol | 0 mg |
| Sodium | 241 mg |
| Carbohydrates | 49 g |
| Dietary Fiber | 6 g |
| Protein | 11 g |