Ndinoda miriwo yakakangwa - iine hutano hwakanaka, iri nyore uye inonaka, uye kana yakabatanidzwa nemukoma, sezvinowanikwa mumutsara uyu, vanogadzirira kudya kwekukurumidza zvakakwana, sechikoma chinokurumidza uye nyore kugadzirira. Nokuda kweshanduro ye vegan, rega feta feta cheese.
Nokuda kwemapurotini anowedzera, shandisa quinoa pane nzvimbo yemukoma. Recipe neGorosi Zvokudya Dare.
Zvamunoda
- 1 10-ounce box couscous
- 1 tsvuku tsvuku tsvuku, tora muzvimedu
- 1 bhero bheri pepisi, torai zvidimbu
- 1 duku koroshikasi, yakatswa
- 1 duku zucchini, yakatswa
- 1 teaspoon munyu
- 1/4 tsp pepper
- 3/4 tsp minced garlic
- 3/4 tsp Chirongwa cheItaly
- 2 Tbsp maorivhi
- 3 Tbsp balsamic vhiniga
- 5 ounces feta cheese (kusarudza)
Nzira Yokuita Izvo
Pre-heat fur to degrees 425.Gadzirira couscous maererano nemapato mazano.
Sungai bell pepper, zucchini uye yellow squash. Muchidimbu chiduku, whisk pamwe chete munyu, pepper, garlic, nguva, mafuta uye balsamic vhiniga uye inokanda nemiriwo.
Paridza miriwo inenge iri pane pepa pan uye yekanisa kwemaminitsi 10 kusvika ku12 kana kusvika mimwe miriwo inofadza. Reserve yakasara marinade.
Bvumira miriwo kuti inotonhorera zvishomanana, ndokukanda nemasara marinade, couscous uye feta cheese.
Kushumira: 6
Calories / Kushumira: 306
Zvokudya zvinovaka muviri: Nhengo imwe neimwe inoshumira inopa zvinosvika: 306 makorikiti, 1 g mapuroteni, 43 g makungu, 4 g fiber, 10 g mafuta (4 g yakazara), 21 mg cholesterol, 26 mcg folate, 1 mg iron, 655 mg sodium.
| Nutritional Guidelines (pakushanda) | |
|---|---|
| Calories | 195 |
| Total Fat | 10 g |
| Saturated Fat | 4 g |
| Unsaturated Fat | 4 g |
| Cholesterol | 21 mg |
| Sodium | 227 mg |
| Carbohydrates | 20 g |
| Dietary Fiber | 3 g |
| Protein | 7 g |