Veggie Stir Fry Zen Crunch Bowl

Tsvaga iyo inokurudzira-fry nechitsva ichi chinotapira zvinomera zvezvinomera. Murairi weBruce unotakurwa nemishonga yakachena se broccoli, karoti, peas, uye kare-akawedzera akachekwa makhese uye chickpeas. Kupedzisa ne-gingery, uchi-yakatsvaira miso kupfeka, inotyisa, inonwisa, uye inogutsa zvikuru. Mune mamwe mazwi, ndiro ye zen.

Zvamunoda

• 2 tablespoon sesame mafuta
• 1 korona / 2 makapu broccoli (akaputsika mune florets)
• 1 1/2 makapu karoti (shredded)
• 1 cup chicken peas
• 1/2 mukombe wega yemichero
• Munyu uye pepper kuti toravira
• 2 makapu Asian magreens (kana kare)
• 2 makapu akabikwa mutsvuku (kana marlet kana quinoa)
• 1 mukombe yakabikwa cashews
• 15 ounces crispy asian yakabikwa chickpeas
• 1 1/2 makapu red cabbage (akachekwa)
• Nokupfeka:
• 2 tablespoons soy muto
• 1 tablespoon juisi
• 1 tablespoons miso paste (tsvuku)
• 2 maspuniki uchi
• 1/8 teaspoon pasi gungwa remunyu
• 1 tablespoon rice musvini
• 1 teaspoon fresh ginger

Nzira Yokuita Izvo

1. Ika mupunga jisi mutsvuku, mapira, quinoa kana kuisa parutivi. Iwe unoda nezve 2 makapu akabikwa iyi recipe (iyo yakaenzana ne 1 cup yakaomeswa millet).

2. Wedzera sesame mafuta kune pani huru kana wok yega pakati pekushisa kukuru. Wedzera broccoli uye gadzira maminitsi matatu, zvichiita dzimwe nguva. Wedzera karoti, mazai echando uye mishonga yemiti. Isai uye gadzirai maminitsi mashanu. Wedzera magidhi uye gadzira imwe imwe maminitsi maviri kana kusvika mashizha asvibiswa. Bvisa kubva pakupisa. Fukidza nomunyu uye pepper.

1. Kuita kupfeka, kusanganisa miso, juisi yemonamu, ginger itsva, tamari, gungwa munyu, rice reviniga, uye uchi. Shingai ne whisk duku.

2. Muchidimbu, shandisa zvikamu zvakasiyana-siyana: zviyo, broccoli / snow pea kusanganiswa, kabichi tsvuku, chickpeas yakakangwa, uye makhesi. Dzadza neuyu uye ushande.

Nutritional Guidelines (pakushanda)
Calories	764
Total Fat	24 g
Saturated Fat	4 g
Unsaturated Fat	10 g
Cholesterol	0 mg
Sodium	1,182 mg
Carbohydrates	115 g
Dietary Fiber	18 g
Protein	28 g

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