Imakethe yomlimi ekwindla iqhuma ngamathanga nazo zonke izinhlobo ze-squash. I-Butternut u- squash, noma ingu-mini version, uju nut, kokubili kumnandi futhi kumnene. Njengawo wonke imifino, ukugosa kuveza ukunambitheka okujulile futhi kuthuthukisa ubumnandi bemvelo. Futhi ngenxa yokuthi ushukela ophezulu we-squash, uhambelana ngokuphelele nge-spice blend efana ne- za'atar namanothi e-earthy amnandi we- tahini sauce .
Ama-Chickpeas ungumthombo omkhulu wamaprotheni walesi sitsha semifino futhi ukuwagcoba ubaphazamisa futhi uneza isithakazelo ekubunjweni kocashi oluphekiwe. I-sauce ejwayelekile yamatheni enhle ukukhonza nalesi sidlo kodwa le nguqulo yesiGreki yama yogurt iyomuncu futhi yenza izingubo ezinhle kakhulu ezinganeni zamasipinashi ezifaka isitsha esisha kulesi sidlo esilusiwe. Ungaphinda usebenze u-squash we-butternut nama-chickpeas othosiwe phezu kombhede welayisi njengeningi lokungenisa imifino.
Okuzokwenza
- 1 mini squash butternut, owaziwa nangokuthi u-squynut squash (ungasebenzisa isigamu esikhulu esikhulu)
- 2 wezipuni amafutha omnqumo, ihlukaniswe
- 1 inkomishi yamakhokhe (okusemathinini ahlelekile), ahlanjululwe futhi anqanyuliwe
- 1/4 indebe yesiGreek yogurt tahini sauce (iresiphi ilandela)
- 1 ithisipuni ye-za'atar yokuphumula
- Usawoti ukunambitha
- I-Sauce yase-Greek Yogurt yaseTahini:
- 1 i-clove garlic, ihlutshiwe
- 3 wezipuni sesame unamathisele
- 1/4 indebe yesiGreki isitayela se-yogurt
- 2 wezipuni ujusi kalamula
- 3 wezipuni amanzi
- Usawoti kanye nomnyama omnyama ukunambitha
Indlela Yokwenza
Ngaphambi kokushisa ihhavini kuya kuma-degree angu-400.
Hlukanisa u-sikwashi ngesigamu ubude bese uphuma imbewu. Gubha nge-1 isipuni samafutha omnqumo, indawo ebhakeni lokubhaka elihlanganiswe nephepha lesikhumba bese ugosa imizuzu engu-45 noma u-squash ufise ithenda.
Gcoba ama-chickpeas ne-isipuni esisele yamafutha omnqumo. Uma u-squash uphekwe imizuzu engu-25, engeza ama-chickpeas ebhodini lokubhaka ngemaminithi angu-20 asele.
Yenza i-sauce ye-tahini ngokufaka i-clove e-garlic, i-sesame paste, i-yogurt yamaGrike, i-juice lemon kanye namanzi kwiprosesa encane yokudla. Puree kuze kube bushelelezi ngokuphelele futhi isizini ngosawoti kanye nomnyama omnyama ukunambitha. Uma ungathanda ukugqoka umncane omncane, qhubeka ungeza amanzi, isipuni 1 ngesikhathi, uze ube nokuvumelana okufisayo.
Qaphela ukuthi ungagcina isilimu sakho se-tahini esiphelile embizeni eboshiwe esiqandisini izinsuku ezingaba ngu-4 kodwa kuzodla njengoba kumile. Ukuze unciphise, engeza amanzi amancane nomusi kalamula, bese uhlola isisindo futhi ukuze uthole lapho uthanda khona.
Khonza isigamu ngasinye sesikwashi esososiwe ngesigamu sezinkukhu. Fafaza nge-za'atar bese ugcoba kwi-Greek yogurt tahini sauce. Khonza phezu kombhede wesipinashi somntwana noma ilayisi eliphekwe.
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 688 |
| Inani lamafutha | 32 g |
| I-Fat egcwele | 5 g |
| I-Fat Unsaturated | 16 g |
| I-cholesterol | 6 mg |
| I-sodium | I-1,139 mg |
| Ama-carbohydrate | 81 g |
| I-Fiber Dietary | 14 g |
| Amaphrotheni | 27 g |