Vegetarian Delight: Quinoa uye Black Bean Burgers

Vekudyara uye vasiri vemizambiringa pamwe chete vachafarira mabhirigi aya ane mwoyo yakanaka uye ane utano akaitwa ne-high-protein quinoa uye nyeredzi dzakaoma . Chero nyuchi dzakagadzirwa dzichashanda mumutsara uyu, asi nyemba dzakaoma dzine "nyama" inonaka inoshanda zvakanaka pano.

Ichi chiyeudzo chikuru chekushandisa zvakasara zvinoshandiswa mahesheni, asi kana iwe usingaiti kuti uripo, iwe unogona kushandisa mahairi emuchena emakwenzi panzvimbo.

Zvamunoda

• 1/3 mukombe raw quinoa
• 1 kapu yemiriwo muto
• 1 1/2 makapu akabikwa nyeredzi yakasvibira (kana kuti 1 inogona yebhinzi nyemba (ona pasi apa))
• Munyu uye pepper
• 1/2 mukombe breadcrumbs
• 1/4 mukombe tsvuku bheri pepper (finely diced)
• 1/4 kapu yegorosi eiii (yakanatswa diced)
• 1 egg
• 1 teaspoon cumin
• 1 teaspoon inopisa paprika
• 1/4 teaspoon munyu (kana kuti kuravira)
• 1/4 teaspoon mutsvuku (kana kutora)
• 2 tablespoons mafuta omuorivhi
• Kuchengetedza Nyuchi Dzakasvibirira Gorosi:
• 1 kusvika ku2 tablespoons omuorivhi wemafuta
• 1/2 kapu yakasikwa anyanisi
• 1 teaspoon minced garlic
• 1 teaspoon cumin
• 1/2 teaspoon chili powder
• 1 teaspoon inopisa paprika (inosarudzwa)
• Salt to taste
• Pepper kuvira

Nzira Yokuita Izvo

Ita Veggie Burgers

1. Muchikwata chiduku, torai quinoa uye mishonga yemucheka kuti muite.
2. Dhavhara uye kubika pamusoro pemhepo yakadzika kwemaminitsi gumi nemaminitsi gumi nemashanu.
3. Bvisa kupisa uye regai quinoa igare, yakavharwa, kwemaminitsi mashanu kwenguva refu.
4. Bvisa chifukidziro uye fukidza quinoa neforogo.
5. Wedzerai mahesheni matsva kune ndiro huru. Fukidzai mahesheni nemunyu uye pepper uye fungidzai mahairi zvinyoro-nyoro ne masher.
6. Wedzera chiyoa yakabikwa, breadcrumbs, diced tsvuku tsvuku, mavarai ezvinyorwa, mazai, kumini uye puripiya mundiro nemabhedha akazara.

1. Ita zvinhu zvose pamwe chete neforogo. Wedzera zvimwe chingwacrumbs kana musanganiswa wacho wakanyorova kuti uite mukati. Nyora musanganiswa nomunyu uye pepper kuti unye.
2. Ita musanganiswa mukati ma 4 kana 5 patties, imwe neimwe inenge 1 inch thick. Pisa mafuta omuorivhi muhombe yakakura pamusoro pepakati moto.
3. Ika mapeti mukati mechikwata kusvikira wanyatsoputika kune rumwe rutivi, anenge 3 kusvika ku5 maminitsi.
4. Ngwarira flip the patties uye ubike kune rumwe rutivi kusvikira wakanyorova. Ramba uchitendeuka ugobika mapeti kusvikira apfigirwa uye aputika kunze, anenge maminitsi 8 kusvika ku12.
5. Shandisai quinoa nemabhangi emabhangi emabhandi mumabhonsi, nemakondomu akabatanidzwa akadai seketchup, masardard, pickles, salsa criolla kana guacamole .

Mwaka Kanakoni Nyuchi Dzvuku

1. Isa maorivhi muhombodo pamusoro pepakati-pasi moto.
2. Wedzerai onion, garlic, kumini, chipuka chechipiri uye inopisa paprika, kana uchida.
3. Pheka, inokurudzira kakawanda, kusvikira anion ichinaka uye inonhuhwirira.
4. Wedzerai mahesheni emakonheni kumucheto, kusanganisira mvura.
5. Ika kupisa mukati mekupisa, uchikurudzira kazhinji, kusvikira yakawanda yemvura yakasviba.
6. Edzai uye nguva nemunyu uye pepper sezvinodiwa.

Nutritional Guidelines (pakushanda)
Calories	477
Total Fat	16 g
Saturated Fat	3 g
Unsaturated Fat	10 g
Cholesterol	52 mg
Sodium	543 mg
Carbohydrates	64 g
Dietary Fiber	17 g
Protein	22 g

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