Ama-couscous kanye nama-chickpeas akha isisekelo salesi sihlahla se-Moroccan se-vegetarian ne- vegan pilaf noma isaladi. Izinhlobo ezihlukahlukene ezinamakha, kuhlanganise ne-ginger, i-paprika kanye ne-allspice, zinike le iresidi yama-Moroccan i-couscous ukunambitheka okuyingqayizivele, kanye nama-sweet and flavour yezinye izithako, kufaka phakathi ama-sweet potato, ama-zucchini, ama-chickpeas ne-bell pepper, ama-pine nuts kanye nama-raisins, ibhalansi ngaphandle kokulula komuntu osondelene naye ukudala isidlo esiphelela ngokuthi sihlukile futhi sijabule.
Ungesabisiswa uhlu olude lwezithako zalesi sidlo somswakama, njengoba kulula ukulungisa, futhi izithako eziningi ziyizinongo, ezinye zazo zivame kakhulu futhi cishe usuvele unayo. Ngaphezu kwalokho, umzala wakhe uqobo uthatha imizuzu nje ukulungiselela. Zizwe ukhululekile ukushiya eyodwa noma ezimbili izinongo, uma zingenabo, kepha ukuhlanganiswa kwazo zonke kanye lokho okunika lo mzala wakhe isiphuzo esiyingqayizivele seMoroccan-ephefumulelwe nephunga elimnandi.
Uma uthanda flavour yaseMoroccan noma izitsha zomswakama, zama lokhu okulula okuhlaza kwemifino kanye ne-vegan couscous kanye ne-chickpea pilaf. Le recipe yomibili yemifino kanye ne-vegan, kodwa umzala wakhe akayona i-gluten. Uma udinga lokhu iresiphi ibe yi-gluten-free, vele ushintshe umzala ongena esikhundleni se-gluten-free, okufana ne- quinoa noma enye okusanhlamvu okungenayo i-gluten uma ubheka inguqulo ye-vegan engenayo i-gluten, futhi ulungise isikhathi sokupheka ngokufanele . Jabulela!
Okuzokwenza
- 1 amazambane ama-sweet (oqoshiwe)
- I-zucchini elingu-1 (lisikiwe)
- 2 i-clove i-garlic (i-minced)
- 1 tbsp. Amafutha e-Olive
- 1/4 indebe yamanzi
- 1 15 oz. ingabe i-chickpeas (idonswe kahle)
- 2 ubomvu obomvu noma obuphuzi (oqoshiwe)
- 1 tsp. i-cumin
- 1/2 tsp. phansi konke
- 1/2 tsp. i-ginger
- 1/2 tsp. i-paprika
- Dash cayenne pepper
- Dash sinamoni
- 1/4 tsp. i-nutmeg
- 1/4 tsp. usawoti (usawoti olwandle noma usawoti ka-kosher ungcono kakhulu)
- 2 izinkomishi couscous, kungabikho
- 3 izinkomishi amanzi ukupheka umzala
- Okuzikhethela: 1/2 indebe yamapine amapine
- 1/2 indebe omisiwe
Indlela Yokwenza
- Okokuqala, embizeni enkulu noma skillet, sautee amazambane, i-zucchini kanye ne-garlic emafutheni omnqumo kuze kube yilapho nje uthanda ithenda, cishe imizuzu emihlanu.
- Yengeza ezikhukhunjini, bell pepper, amanzi angu-1/4 indebe nazo zonke izinongo: i-cumin, i-allspice, i-ginger, i-paprika, i-pepper yama-cayenne, isinamoni, i-nutmeg nosawoti.
- Vala imbiza bese uvumela ingxube ukuba ihlanganise yonke imizuzu emihlanu, ivuselele ngezikhathi ezithile.
- Esikhunjini esikhulu esikhulu, phakamisa umzala omncane ngamanzi. Letha emathumba, bese ubhalela i-pan sauce bese uyisusa ekushiseni. Vumela umzala wakhe ukuba ahlale cishe imizuzu engu-15, noma kuze kube yilapho ekhanya futhi ehlanza uma exutshwe.
- Hlanganisa i-sweet potato ephekiwe, i-zucchini, i-chickpea kanye ne-pepper ingxube nomuntu osondelene naye, noma, ngokuba isethulo esihle, beka umzala, bese uthele ingxube phezulu bese ukhonza ngokushesha.
- Gxila emanzini omisiwe kanye nephayini ngaphambi nje kokukhonza, noma ufafaze phezulu.
Ukusikisela okukhonzwayo: Phakamisa umzala wakho olungiselelwe ku-squash oqoshiwe, noma izinto uma ku-pepper eqoshiwe.
Like couscous? Njengokupheka ukudla okunempilo nemifino elula ekhaya? Nanka imibono yokuthola irekhodi enempilo
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 869 |
| Inani lamafutha | 21 g |
| I-Fat egcwele | 2 g |
| I-Fat Unsaturated | 7 g |
| I-cholesterol | 0 mg |
| I-sodium | 356 mg |
| Ama-carbohydrate | 146 g |
| I-Fiber Dietary | 19 g |
| Amaphrotheni | 31 g |