I-lentile ne-freekeh iresidi iresiphi nge-feta ye-goat ye-goat, utamatisi nama-peas sugar snap. I-freekeh enempilo engenayo enemifino ehlanzekile. Ukuhlanganisa i-lentil kanye ne-freekeh ndawonye kwenza kube nomqondo omuhle: i-lentils inikeza amaprotheni amaningi, aphelele kubantu abadla imifino, kuyilapho i-freeke ihlanganisa ukuqina okukhulu kwe-fibre, okuyiyo sonke esiyidingayo! Ukwengezwa kwama-feta, ama-olive omnyama namanye utamatisi oqoshiwe ku-vinaigrette iwayini elibomvu kwenza le saladi ye-lentile ne-freekeh ikhumbule ngokucophelela ukudla okuseMedithera noma isaladi yamaGreki.
Ukushayela ukupheka nge-freekeh, noma ngabe ngandlela-thile ukhonakele ngaphakathi lapha futhi awukwazi ukuthi yini ngempela i-freekeh? I-Freeke iyinhlamvu yasendulo ebuye yathandwa kakhulu nabapheki bezempilo. Nakhu okudingeka ukwazi nge-freekeh , kufaka phakathi incazelo, ulwazi lokudla okunomsoco nokuthi uyayipheka kanjani.
Iresiphi nesithombe ngokuhlonipha i-Freekeh Foods
Okuzokwenza
- 1/2 indebe
- i-freekeh
- 1 1/4 indebe yamanzi
- 1/2 pound ushukela we-peas (fresh, cut in half)
- Ama-ounces ama-tomate angu-12 (iphakethe elilodwa, lisikiwe ngesigamu)
- Ama-ounces angu-4 angewona amafutha amaningi (noma ama-cheese webhozi, aphethwe yi-crumbled)
- I-1 ingaba lensisi (ihlanjululwe futhi igonywe, noma izindebe ezingu-2 ziphekwe ngokugcwele)
- 1/4 inkomishi iwayini elibomvu i-vinaigrette (noma i-dress-low sodium yase-Italy)
- I-pepper ebomvu nosawoti ukunambitha (ukuphulwa okusha)
- Okuzikhethela (kulinganisa ukunambitha):
- basil fresh
- amalamamu kalamata
- utamatisi we-heirloom oqoshiwe
Indlela Yokwenza
Thela amanzi kanye nehhalakhi epanini bese uletha ngamathumba ngomzuzu owodwa. Nciphisa ukushisa kuya phansi. Vala bese ubamba imizuzu engaba ngu-25 kuze kube lula i-freeke. Uma usuphekwe, susa ekushiseni futhi upholile esiqandisini.Lapho i-freeke epholile, uphonsa esitsheni esikhulu nazo zonke izithako ngaphandle kwe-ushizi. Hlanganisa ngobumnene ngakho-ke awuyi mushy. Engeza inqwaba yamaphekula aphehliwe. Hlanganisa ushizi.
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 354 |
| Inani lamafutha | 7 g |
| I-Fat egcwele | 4 g |
| I-Fat Unsaturated | 2 g |
| I-cholesterol | 25 mg |
| I-sodium | 348 mg |
| Ama-carbohydrate | 51 g |
| I-Fiber Dietary | 12 g |
| Amaphrotheni | 21 g |