Dzorera musoro weholiflower uye zvimwe zvinyorwa zvemafuta mukunakidza, kunopisa kudya kwakanaka kwemazuva akabatikana. Nemhaka yokuti inonyatsotswa, iyi Vegan Vegetable uye Chickpea Tagine isarudzo yakanaka yemabiko emhuri anogoverana nevana nevana vaduku.
Kana iwe uchida kudya zvakanyanyisa zvakasvibiswa, wedzera mimwe cumin, sinamoni, uye ginger, kana kushandisa mutsara weMoroccan spice, akadai saRaul el Hanout , kuti arave . Darika harissa kana mushonga unopisa patafura, saka kudya kunogona kuwedzera kupisa kune ndiro yavo kana zvichida.
Itai Zvokudya: Vasingavi vemiri vanogona kuchinja ichi kuva chikafu chinodarika zvakanyanya nekukanda chivigiro nehuku kana hove. Kana kuti, shandisai tagine uye mukoma wekudya sezvidimbu zvemashure pedyo neyakarimu ino nefuroni inokonzera huku yakakangwa kana Smoky Cedar Plank Salmon . Kushumira Moroccan Yakagadzirwa Oranges neCinnamon, Sugar uye Orange Flower Mvura se dessert yakakwana.
Zvamunoda
- Kwemiti Yakagadzirwa:
- 2 tablespoons maolivhi (extra virgin)
- 1iiiiiiiiiiiii (yakakonzerwa uye yakasarudzwa, inenge 1 kapi kana 165 g)
- 4 makuru clove garlic (yakasvibiswa, inoputika, uye yakasarudzwa)
- 1 1/2 mashupuni cumin
- 1 teaspoon ginger
- 1 teaspoon sinamoni
- 1 mbatata yakakura (yakakonzerwa uye yakatemwa mu-1-inch chunks, inenge 2 makapu kana 350 g)
- 2 makapu / 475 ml. mimwe midziyo
- 4 makapu / 325 g. cauliflower florets
- 1 14.5-ounce / 411 g. inogona kutema tomato (kana makedheni yose plum tomate, yakagurwa, nemusi wayo)
- 1 15-ounce / 425 g. anogona chickpeas
- Gungwa munyu uye pevhu inotapira mutsvuku kuvira
- For the Couscous:
- 1 1/2 makapu / 355 ml. mvura
- 1 tablespoon olive oli (extra virgin)
- 1 1/2 makapu / 260 g. couscous (gorosi rose kana nguva dzose)
- Kuchengeta:
- harissa
- Kuchengetedza: maarondi emashizha kana mashese akazara
- Kuchengeta: golide mazambiringa akaomeswa
- Kuchengeta: parsley yakagadzirwa zvakanaka
Nzira Yokuita Izvo
- Unodziya mafuta omuorivhi muhomwe huru yembiki kana pombi yakaoma yakagadzirirwa pamusoro pepakati huru kupisa. Wedzerai onion uye shandisa maminetsi mashanu kusvika kumaminomwe manomwe, kana kuti kusvikira zvinyorova uye zvinoshanduka. Wedzera garlic, kumini, ginger, uye sinamoni, uye songa kweminiti imwe chete, kana kuti kusvikira zvinonhuwira zviri zvinonhuwira. Wedzera mbatata uye songa kupfeka nezvinonhuwira.
- Dururira mumiti yemiriwo. Wedzera hooliflower florets, tomate, uye chickpeas. Uyai kumota, uye chengetedzai kupisa kusvika pasi. Simira zvishoma zvakaputirwa, zvichikurudzira dzimwe nguva, kusvikira mbatatata iri nyoro, inenge maminitsi makumi maviri nemashanu. Nguva yekuravira nomunyu uye pepper. Bvisa kubva kunopisa uye tendera kuti tagine igare apo iwe unogadzirira mukomana.
- Itai mvura nemafuta emuorivhi kumota muhomwe yepakati. Itai kuti mucheche, avhare uye abvise kubva pakupisa. Bvumira vadikani kuti vazorore kwemaminitsi mashanu, kana kuti kusvikira mvura isvika. Fluff neforogo.
- Kushumira: Spoon murwi wekwenyasi mumidziyo isina kudzika. Pota-pota couscous nemashizha emiriwo, uye puni imwe yemuchuti mutsvuku pane imwe neimwe inoshumira. Kuchengetedza sezvakada neharissa, maarmond akasvibiswa, mazambiringa akaomeswa, uye parsley.
Kana kuti, kushumira maitiro emhuri, kuparadzira munun'una mumucheka mukuru, wakagadzirwa. Ita chitubu pakati pehanzvadzi, uye pikisa mumatepa wemiriwo mumvura. Fukidza nemaarumondi, mazambiringa akaoma uye parsley kana uchida, uye ushande neharissa kune rumwe rutivi. Enjoy!
| Nutritional Guidelines (pakushanda) | |
|---|---|
| Calories | 524 |
| Total Fat | 11 g |
| Saturated Fat | 1 g |
| Unsaturated Fat | 6 g |
| Cholesterol | 0 mg |
| Sodium | 381 mg |
| Carbohydrates | 90 g |
| Dietary Fiber | 13 g |
| Protein | 21 g |