I-Farro iyi-catch-yonke igama elibhekisela emmer, spelled, ne-einkorn, izinhlobo ezintathu zasendulo zokhula. Namuhla ngokuvamile kuhlotshaniswa nesidlo sase-Italy, kepha izinhlobo zasendle ze-farro kungenzeka ukuthi zakhula kuqala kuCrescent Fertile. I-Emmer ne-einkorn kwakuyizinhlamvu ezinkulu kwa-Israyeli wasendulo, futhi kungenzeka kube ukolweni lapho iTorah ibhekisela khona lapho ichaza ama- Species akwa-Israyeli angu-7 .
Kungakhathaliseki ukuthi yiziphi izinhlobo ezihlukahlukene ozenzayo, i-farro iyinhlamvu enomnandi egcwele ngokuthungwa okugculisayo. Ungayisebenzisa kuma-pilafs noma upheke isitayela se-risotto, kodwa ngiyithanda kakhulu njengesisekelo samasaladi. Lapha ushonywe ngekholifulawa obusiziwe nezinkukhu ezinemibala futhi ugqoke nje ngamafutha kalamula ne-oliva; i-interplay ye-textures nama-flavour isifisa kakhulu.
Lungisa i-smart, futhi uzobe ulungele isidlo emaminithini angaphansi kwengu-30 - ungagcoba ama-chickpeas ne-cauliflower ngesikhathi esisodwa, kuyilapho i-farro ibonakala. Nikela njengendwangu ehlangothini ngezilwane ezigcoziwe. Noma uyibuyisele ibe isaladi e-entree, ukhonzwe phezu kwemifino futhi ubeke inhlanzi egosiwe.
Ithiphu: Ukuzwa ukudala? Sebenzisa iresiphi njengesifanekiso, futhi wenze ngokwezifiso okuqukethwe kwenhliziyo yakho. Okungeziwe okukhulu kufaka phakathi izithelo zomvini zegolide noma ezinye izithelo ezomisiwe, amantongomane agwetshiwe, noma ama-veggies abisiwe. U-Tahini, u-silan, noma uviniga wamabhalamu udayiswa kahle.
Okuzokwenza
- 1 1/2 izinkomishi (280 g) farro semipearled
- Ama-Chickpeas:
- I-ounce engama-15 (425 g) ingabe i-chickpeas (igcwele futhi ihlanjululwe)
- 1 ithisipuni cumin
- 1 ithisipuni i-garlic powder
- I-1/2 isipuni itshisa i-paprika
- 1/4 ithisipuni usawoti usawoti noma usawoti ushukela
- Isipuni esingu-1 amafutha omnqumo amancane omnqumo
- Ngokuba ukholifulawa:
- 1 i-cauliflower yekhanda eliphakathi (elihlelwe futhi liphulwe zibe florets elincane)
- 1 - 2 wezipuni ezengeziwe amafutha omnqumo virgin
- Ukugqoka:
- 2 wezipuni juice juice (Fresh juice omisiwe ilamula)
- 2 wezipuni ngaphezulu amafutha omnqumo virgin
- Dash usawoti usawoti (noma ukunambitha)
- Dash pepper esanda kuphuka (noma ukunambitha)
Indlela Yokwenza
1. Hlanganisa ihhavini ku-425 ° F (220 ° C). Beka i-farro epanini elikhulu elinenhlanzi elinamanzi abandayo okumboza ngamasentimitha angu-2. Letha emathunjini, unciphise ukushisa, futhi ubambe imizuzu engaba ngu-18 kuya kwezingu-20, noma kuze kube yilapho i-farro isethenda kodwa isalokhu i-dente. Hlanganisa i-farro, hlambulula amanzi angenawo abandayo, bese udluliselwa esitsheni esikhulu.
2. Ngenkathi i-farro ibilisa, lungiselela ama-chickpeas ne-cauliflower: Beka ama-chickpeas ephepheni lokubhaka.
Ufafaze i-cumin, i-garlic powder, uphuze i-paprika, nosawoti bese uphonsa ukugqoka. Ukushayela ngamafutha omnqumo bese uphonsa futhi nge-spoon noma izandla ezihlanzekile kuze kube yilapho ama-chickpeas agqoke ngokulinganayo ngezinongo namafutha. Beka ama-chickpeas kuhhavini bese ugosa, ugoqa i-pan izikhathi ezimbalwa ngenkathi upheka, kuze kube yilapho esethenda ngaphakathi bese uqala ukuvula igolide futhi uphumele ngaphandle, imizuzu engaba ngu-20.
Beka izintambo ze-cauliflower ku-ungqimba olulodwa kwelinye ishidi elikhulu lokubhaka. Ukushayela ngamafutha omnqumo, uphonsa ukuze ugqoke, bese ubeka kuhhavini elushisayo ngaphambi kwezinkukhu. Ukudla, okuvusa phakathi phakathi kokupheka, kuze kube yi-florets i-tender-tender bese iqala ukugaya, cishe imizuzu engama-15 kuya kwangu-20.
3. Engeza ama-chickpeas afudumele afudumele kanye ne-cauliflower ku-farro bese uphonsa ndawonye. Ngesitsha esincane, shaza ndawonye ijusi lemon kanye namafutha omnqumo. Thela ukugqoka phezu kwesaladi ye-farro, bese uphonsa ndawonye. Isizini ukunambitha nolwandle usawoti kanye nomnyama omnyama uma ufisa. Jabulela!
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 406 |
| Inani lamafutha | 15 g |
| I-Fat egcwele | 2 g |
| I-Fat Unsaturated | 9 g |
| I-cholesterol | 0 mg |
| I-sodium | 274 mg |
| Ama-carbohydrate | 57 g |
| I-Fiber Dietary | 12 g |
| Amaphrotheni | 16 g |