Lentil uye mahwendefa ehodhi yakagadziriswa ne feta goat goat cheese, tomato uye shuga pepas peas. Iko kusununguka kwakanaka kunopinda nemiti mitsva. Kubatanidza lentil uye kusununguka pamwe chete kunokonzera pfungwa yakawanda: lentiy inopa mapuroteni akawanda, akakwana kune vezvinomera, asi rusununguko runowedzera simba guru refiber, iro isu tose tinoda! Kuwedzerwa kwe feta cheese, maorivhi madema uye mamwe maatata akachekwa muvhiniga yakatsvuka vhinesi inoita lentil uye mahwendefa eharudi zvisiri izvo zvinoyeuchidza zvokudya zveMediterranean kana muGiriki saladi.
Zvitsva pakubika nehurukuro, kana iwe wakangoerekana wakagumburwa mukati muno uye usina ruzivo rwekuti freekeh chaiko chii? Rusununguko inguva yekare yezviyo yakagara ichizivikanwa pakati pehutano hwevekudya vanobika. Hezvino izvo zvaunoda kuziva pamusoro pehurukuro , kusanganisira tsanangudzo, ruzivo rwekudya uye nzira yekubika nayo.
Recipe uye chinyorwa chinoenderana neFreekeh Foods
Zvamunoda
- 1/2 mukombe
- freekeh
- 1 1/4 mukombe mvura
- 1/2 pound shuga snap peas (mutsva, dura nehafu)
- 12 ounces mazambiringa matete (1 purasi, yakatswa muhafu)
- 4 ounces asiri mafuta feta cheese (kana mbu cheese, yakagumburwa)
- 1 inogona kuita lentils (yakashambidzwa uye yakasvibiswa, kana kuti 2 makapu akazara-yakagadzirwa lentils)
- 1/4 mukombe tsvuku yewaini mazambiringa (kana sosi yemaodzanyemba yepamutauro weItaly)
- Pirasi yakasviba uye munyu kunongora (itsva yakapwanyika)
- Optional (yakaenzana nekuravira):
- basil itsva
- kalamata olives
- chopped heirloom tomato
Nzira Yokuita Izvo
Dururira mvura uye mahwanda muhomwe uye uuye kumota kwemaminiti 1. Deredza kupisa kusvika pasi. Dhavhara uye simmer kwemaminitsi makumi maviri nemashanu kusvikira musununguka uri nyoro. Kana imwe yakabikwa, bvisa kubva pakusana uye kunotonhora mufiriji.Kana mushure mekukonzera, inokanda muhombodo huru nezvose zvinoshandiswa kunze kwechesi. Kurudzira zvinyoronyoro kuitira kuti irege kuva mushy. Wedzera zvakawanda zvepepper inopwanyika. Shingairira cheese.
| Nutritional Guidelines (pakushanda) | |
|---|---|
| Calories | 354 |
| Total Fat | 7 g |
| Saturated Fat | 4 g |
| Unsaturated Fat | 2 g |
| Cholesterol | 25 mg |
| Sodium | 348 mg |
| Carbohydrates | 51 g |
| Dietary Fiber | 12 g |
| Protein | 21 g |