Sezvakaita chikwama squash uye zvakasungwa zvikwata squash? Ita mhuka yakanaka uye yepamusoro-soro yakashongedzerwa acorn squash uchishandisa zvigadziro zvebhariro yose yebhari uye veggies. Nokuda kweshanduro yevaganji, shandisa maorivhi kana vegan margarini panzvimbo yehutu.
Iri kamukira rave richigoverwa sechiremerera cheNational Barley Foods Council.
Zvamunoda
- 1 cup pearl barley
- 1/2 kapu yakasikwa onion
- 1/2 kapu yakasikwa celery
- 1 cup shredded karoti
- 1/4 kapu yefuta, mafuta emuorivhi kana vegan margarine, yakakamurwa
- 3 makapu yemiriwo muto
- 1/2 tsp thyme
- 2 mashizha acorn squash, hafu uye mbeu dzakabviswa
- munyu, kuvira
Nzira Yokuita Izvo
- Muchengete guru guru pamusoro pepakati pekupisa, saute barley, anyezi, celery, uye karoti mu 2 tablespoons batare kusvikira bhari risina kusvibiswa. Wedzera mishonga yemucheka uye thyme. Uyai kuzobika. Deredza kupisa, kufukidza uye kumira maminitsi makumi mashanu kana kusvika bhari isiri uye mvura inoshandiswa.
- Munguva ino, nzvimbo ye squashi inomisa mukiroki yekubika kubika, kucheka-pasi. Bika pamadhigirii makumi mana nemaminitsi makumi matatu kana kusvika apo squash iri nyoro. Bvisa squash kubva kuvevheni uye dzoka, cheka-kurutivi. Nyora zvishoma nezvishoma nemunyu.
- Spoon zvikamu zvakaenzana zvebhari yakabikwa muzvikamu zve squash. Giraza ne 2 tablespoons yakanyauka mafuta, maorivhi kana vegan margarine.
- Dzokorora zvigaro zve squash muchoto. Bika pa 350 degrees kwemaminitsi makumi maviri. Inoita 4 inopa rutivi rwemaji kana kuti inoshandiswa.
Per serving: makorikiti 408, mapuroteni 12g, mafuta 13g, mahydrohydrates 67 g, cholesterol 32mg, fiber 9g, sodium 731mg.
| Nutritional Guidelines (pakushanda) | |
|---|---|
| Calories | 437 |
| Total Fat | 15 g |
| Saturated Fat | 3 g |
| Unsaturated Fat | 5 g |
| Cholesterol | 0 mg |
| Sodium | 1,478 mg |
| Carbohydrates | 67 g |
| Dietary Fiber | 14 g |
| Protein | 13 g |