Izitshalo ziyisisekelo sokupheka eMpumalanga Ephakathi, hhayi ukukhuluma njengengxenye yokudla okunempilo kakhulu. Ngiyabathanda bonke futhi nginezigcawu zamanxiza eshalofini ekhishini lami, ngalinye ligcwele uhlobo oluthile lokusanhlamvu. Ngingakwazi ukuhlabelela kalula izingoma zomuntu ngamunye kodwa ngiye ngaphawula ukuthi i- farro ibonakala iyindlela yami yokuzikhethela kamuva. Ngithenga inguqulo edumile (evamile ezimakethe eziningi) futhi ukupheka okusheshayo, imizuzu engama-20 nje kuphela, futhi akudingi ukulungiselela okuthuthukile njengokuhlanza noma ukugcoba. Ibuye iphume kakhulu futhi, kimi, inambitheka embi kunalabo abaningi.
Ngiyithola iphelele njengomshisi wejisi lapho ngifuna okuthile nge-fibre ngaphezulu nokudla okunomsoco. Futhi kuyindawo engcono kakhulu yebhali ezitsheni nezamasaladi. Njengama-grains onke, i-fiber igcina ngigcwele isikhathi eside ngakho angikwazi ukuthola ama-munchies kusihlwa. Um ... amakhukhi awabali, akunjalo?
Nganginambitha ukunambitheka kokunambitheka kwe-farro ngobumnandi bama-anyanisi nama-izaqathe, ukunambitheka kwe-tahini komhlaba kanye nokubhema komkhuni we-flavor combo!
Okuzokwenza
- 1 inkomishi farro
- 8 izaqathe (ezihlutshiwe futhi zicutshungwe ngesigamu ubude)
- 2 wezipuni amafutha omnqumo (ahlukaniswe)
- I-anyanisi e-1 (ehlutshiwe futhi ehlutshiwe)
- 1 ithisipuni
- i-cumin
- Isipuni 1 esisha parsley (oqoshiwe)
- Usawoti kanye nopelepele ukunambitha
- I-Cumin I-Saw Sauce:
- 1/4 inkomishi yesamame sesame
- 1/4 indebe yamanzi
- 1 i-clove garlic (ehlutshiwe futhi ehlanjwe kahle)
- Isipuni esingu-1 ilamula lemon
- 1/4 isipuni cumin
- Usawoti kanye nopelepele (ukunambitha)
Indlela Yokwenza
Ngaphambi kokushisa ihhavini kuya kuma-degree angu-400.
Hlanganisa isipuni 1 samafutha omnqumo ne isipuni se-cumin. Faka ikhasi bese ugaqathe izaqathe bese uwaphonsa emafutheni e-cumin. Beka ebhawini lokubhaka elihlanganiswe nephepha lesikhumba, inkathi ngosawoti kanye nopelepele bese kugosiwe kuhhavini imizuzu engu-30.
Letha amanzi amaningi anosawoti emathumba. Engeza i-farro, ikhava, ukunciphisa ukushisa kuya phansi futhi udilize imizuzu engu-20. Geza bese ubuyela ebhodweni.
Yengeza isipuni esisele samafutha omnqumo esikhwameni se-skillet noma se-cast iron kanye no-anyanisi osikiwe. Saute imizuzu embalwa kuze kube yilapho u-anyanisi elula futhi enombala obomvu wegolide. Hlanganisa u-anyanisi osikiwe e-farro ephekiwe.
Yenza i-cumin tahini sauce ngokuhlanganisa i-sesame yokunamathisela, amanzi, i-garlic egayiwe, i-lemon kanye ne-cumin esitsheni. Hamba kuze kube yilapho ubushelelezi kanye nenkathi nosawoti kanye nopelepele ukunambitha.
Ukuze ukhonze, cwilisa i-farro ne-anyanisi ingxube kuqwembe, phezulu ngezinqola ezigutshiwe bese uphonsa nge-tahini sauce.
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 333 |
| Inani lamafutha | 16 g |
| I-Fat egcwele | 2 g |
| I-Fat Unsaturated | 8 g |
| I-cholesterol | 0 mg |
| I-sodium | 346 mg |
| Ama-carbohydrate | 47 g |
| I-Fiber Dietary | 11 g |
| Amaphrotheni | 8 g |