I-couscous isithako esiyisisekelo eNyakatho Afrika nase-Middle East cuisine futhi ifana kakhulu ne-pasta encane efana ne-orzo. I-pasta, noma kunjalo, yenziwa ngotshani emhlabathini ngenkathi i-couscous iqukethe amabhola amancane ashubile, ayenziwe ngama-durum kakolweni we-kakina semolina. Nokho, lokho kuhlukaniswa ngaphandle kungasetshenziswa emafashini afanayo kakhulu njengesitsha se-starchy side noma isaladi. Uma kuphekwe ngokufanele, kufanele kube nokuthungwa okukhanyayo nokukhanya kakhulu.
Ngokuvamile ungathola umzala wakho noma i-pasta indawo yesitolo sakho noma ngezinye izikhathi esigabeni ngamabele. Umzala womdabu wendabuko uyingcosana, kodwa uzothola amabhola amakhulu kakhulu omzala obizwa ngokuthi u-Israyeli noma umzala womndeni wakhe. Ngokuqinisekile lezi zibili azifani ngokufanayo, kodwa abakhiqizi abaningi abenzi ukwahlukana futhi uzobona bobabili izinhlobo zamalebula. Le recipe isebenzisa isitayela esikhulu, esenziwe ngepende, kepha uzizwe ukhululekile ukusebenzisa izinhlamvu ezincane uma ukhetha.
Njenge- pasta , i-couscous ine-flavour elula kanye nezinzuzo ngokungeziwe kwezithako ezinambitheka ezifana nemifino nezinongo. Ama-chickpeas angaphambi kokugcoba abanikeza ukubaluleka okuthandekayo nokuthungwa okukhulu ngokumelene nomzala osondayo, oshisayo. Ukubhakabhaka utamatisi we-cherry kwandisa ubumnandi babo futhi kuhlanganise ne-caramelizes ama-juice abo. Lokhu kuyindlela enhle yokwenza i-coax inani elikhulu kunambitheka ngaphandle kwamatamatisi enkathi.
Kulesi iresiphi, izinongo ze-falafel zendabuko, njenge-cumin ne-coriander, zifafazwa phezu kwezinkukhu kanye no-utamatisi ngaphambi kokugcoba. Ukugaya futhi kwenza izinongo zibe mnandi kakhulu.
I- fresh fresh crumbled ineza kokubili ukunambitheka nosawoti kwisitsha esiphelile. Khonza lokhu njengendwangu ehlangene nenkukhu ehlutshiwe noma inhlanzi. Bese uphakamisa noma yikuphi ukudla okusekuseni ngosuku olulandelayo. Ama-flavour azohlangana ndawonye ngisho nangaphezulu ngemva kobusuku esiqandisini.
Okuzokwenza
- 1 (i-ounce eli-15) ingabe i-chickpeas (ihlanjululwe iphindwe)
- 1 inkomishi cherate utamatisi (ingxenye)
- 2 wezipuni amafutha omnqumo (ahlukaniswe)
- 1 ithisipuni umhlabathi cumin
- 1/4 ithisipuni emhlabathini coriander
- 1/4 ithisipuni i-garlic powder
- 1/4 isipuni umhlabathi omnyama
- Izindebe ezimbili eziphekwe (i-Israel)
- 2 1/2 izinkomishi amanzi
- 4 ama-ounces feta cheese (cubed noma crumbled)
- 1/4 indebe cilantro (noma i-parsley, eqoshiwe)
- Usawoti (ukunambitha)
Indlela Yokwenza
- Ngaphambi kokushisa ihhavini ku-400 F.
- Hlanganisa i-cumin yomhlabathi, i-coriander yomhlabathi, i-garlic powder, ne-pepper emnyama esitsheni esincane.
- Toss utamatisi we-cherry ne-1 isipuni samafutha omnqumo kanye nenkathi nengxenye yenkinga yesipuni.
- Gcoba ama-chickpeas ngesinye isipuni samafutha omnqumo kanye nenkathi nenye ingxenye yengxube ye-spice.
- Beka ama-chickpeas kanye no-utamatisi epanini leshidi elihlanganiswe nephepha lesikhumba bese kugosa kuhhavini cishe imizuzu engama-30.
- Letha amanzi emathumba embizeni enkulu bese wengeza umzala. Nciphisa ukushisa bese ubamba imizuzu engu-10. Susa kusukela ekushiseni, ukumboza futhi uvumele ukuhlala eminye imizuzu engu-5 ukuya kwangu-7. Fluff nge imfoloko kanye nenkathi kalula ngosawoti. Khumbula ukuthi i-feta cheese izofaka okuningi kasawoti kwisitsha sokugcina.
- Yengeza ama-chickpeas kanye nama-utamatisi abusiwe ku-couscous okuphekiwe, ugxila ku-cilantro noma i-parsley uphinde ufafaze i-feta cheese. Khonza efudumele noma ekamelweni lokushisa.
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 694 |
| Inani lamafutha | 18 g |
| I-Fat egcwele | 6 g |
| I-Fat Unsaturated | 7 g |
| I-cholesterol | 25 mg |
| I-sodium | 519 mg |
| Ama-carbohydrate | 106 g |
| I-Fiber Dietary | 13 g |
| Amaphrotheni | 28 g |