Mutsara wakaoma uye wakagadzikana wezvinomera wezvirimwa uye vegan yakagadzirwa nehura yakazara mahwendefa, mbatata uye mashizha ane mavara kare uye anozununguka nechickpeas kuti aite chikafu chakazara. Izvi zvinokonzerwa nekaseti ine fiber yakawanda yehutano uye mapuroteni kubva kune ose e freekeh uye chickpeas.
Recipe uye Photo rakanyorwa zvakare nemvumo kubva ku "30 Nzira dzeHorkekeh!" cookbook.
Onawo: Chii chinonzi freekeh?
Zvamunoda
- 3 mbatata
- 1 Tbsp. mafuta omuorivhi (anotinhira mbatata)
- 1 8-ounce pura yakavharwa freekeh (1 kapu)
- 4 makapu yemiriwo muto
- 2 bay leaves
- 1 bunch kare (tsvaga, dura muzvidimbu zvakakuvara)
- 1 ekiiii (diced)
- 1 12-ounce inogona kuve chickpeas (yakashambidzwa uye yakasvibiswa)
- 1 12-ounce inogona tomato (moto wakabikwa)
- 2 kusvika 3 clove garlic (minced)
Nzira Yokuita Izvo
Kutanga, usati wapisa huni ku 475 degrees.
Zvadaro, gadzirira mbatata. Sveta mbatata uye wozvicheka mu cubes anenge 1-inch in size. Rongedza bhokiti rakagadzirwa nemashizha, uye uronga mbatata pane imwe chete. Dzadzai mbatata nemafuta emuorivhi. Inyorera mbatata muvheni kwemaminitsi makumi maviri nemashanu kana kusvika tete. Kana wapedza kubika, bvisa kubva muchoto uye uise parutivi.
Kunyange zvazvo mbatatisi ichigadzira, dururirai zvese zvinosara muhari yakawanda pamusoro pekushisa stovetop. Ita kuti ubatanidze uye ubike pamusoro pepakati huru kupisa kwemaminitsi mashanu. Deredza kupisa kusvika kumusoro kwechifufu pamusoro pekupisa kukuru. Ita nekapu uye kupisa kwemaminitsi mashanu. Deredza kupisa kusvika pasi uye kuwedzera mbatata yakakangwa. Dhinda zvishoma uye simmer kwemaminitsi makumi matatu. Tarisai pane dzimwe nguva uye ipe chikonzero. Ramba uchibika kwenguva yakareba kuti uwane ruzha, uwedzere mvura kana mamwe muto kana uchida.
Recipe Kusiyana-siyana: Edza kushandisa soro itsva-yakakangwa mupu kana kuti butternut squash pane mbatata yehuta yehuta yakanaka uye inonaka uye yekasi kana yeharuti uye butternut squash stew. Imwe pfungwa? Wedzera mbiriso shomanana yezvokudya pamusoro pezvokudya zvako zve vegan "Parmesan cheese-like" tambo pasina mafuta uye pasina dairy. Farira mazamu ako akanaka, kare uye zviyo zvizere mahwendefa!
Kana iwe wakanga uchinakidzwa nekubika zviyo, uye sekubika nekusununguka, hezvino zvimwe zvinyorwa zvezvirimwa uye vegan mahwendeko kuti uedze:
- Vegetarian freekeh tabbouli recipe
- Freekeh risotto uye fresh asparagus
- Vegetarian lentil uye freekeh saladi recipe