Lokhu kumemeza okulula kulula " okunempilo!" Ne-melange ye-tender okra, utamatisi ovuthiwe, nama-herbs fresh garden. Indlela yokupheka kwamanzi yokupheka izikhumba igcina igxile ezintweni, yenza kube isidlo esiphelele ukuletha ezithombeni ezifudumele-sezulu. Zizwe ukhululekile ukuxuba isisekelo salesi pilaf ngokuthanda kwakho; irayisi elibomvu, i-millet, ilayisi lasendle, noma enye enye okusanhlamvu yenza indawo ephelele ye-quinoa.
Amanothi we-Recipe:
- Funa ama-pods amancane, aluhlaza, ama-okra we-flavor best kanye nokuthungwa.
- Uma wenza kancane kakhulu ukuba udle ngenye indlela, le dish idabula kahle kakhulu. Mane ubeke phezu komlilo ophakathi kwe-stovetop, wanezela ukuthinta umhluzi wemifino ukuze udonsa.
- Uma ungewona fan omkhulu wokushisa, kodwa uthande ukunambitheka, shiya ikhasi le-cayenne futhi usike pepper omnyama ngesigamu.
- Uma ungenayo i-quinoa ephekwe ngaphambili (Ngithanda ukwenza i-batch enkulu futhi ngigcwalise ngokweqile izikhathi ezinjengezi), bese ulungisa i-quinoa ngaphambi kokunye iresiphi. Ukupheka izinkomishi ezi-3 ze-quinoa, vele ulethe i-quinoa ye-1 indebe kanye nezinkomishi ezimbili amanzi ukuze ubilise epanini elingu-1 1/2. Uma ushisa, gubungula kancane bese uhlanganisa, ukunciphisa ukushisa ngokushesha kuya phansi futhi upheke imizuzu engaba ngu-15 kuya kwezingu-20, noma kuze kube yilapho uphahlaza wonke amanzi.
Okuzokwenza
- 3 izinkomishi quinoa okuphekwe, usawoti kancane
- 1 anyanisi ophakathi, oqoshiwe
- 3 clove garlic, nengulube
- I-stalks isilimo esidliwayo esinamagatsha anamanzi, aqoshiwe
- 1 ithisipuni yolwandle usawoti
- 1/4 indebe yamanzi
- 15 ezincane
- ama-okra pods, ahlanjululwe zibe izindandatho
- 1 isipuni se-oregano esisha, i-minced
- Isipuni esingu-1 basil esisha, i-minced
- 1 isipuni esisha amaqabunga e-thyme
- 1 isipuni omnyama pepper
- 1/2 isipuni pepper omhlophe
- 1 isipuni se-paprika
- 1 isipuni se-cayenne pepper, noma ukunambitha (shiya i-pilaf elula)
- 1/2 indebe amanzi engeziwe
- 1 ithisipuni eyengeziwe usawoti olwandle
- 12 (cishe 2 izinkomishi) cherry utamatisi
Indlela Yokwenza
- Ku-pan enkulu yokuthosa phakathi nokushisa okukhulu, hlanganisa i-anyanisi, i-garlic, isilimo esidliwayo esinamagatsha anamanzi, usawoti, namanzi angu-1/4 indebe bese usuka kuze kube yilapho uphuthumayo futhi ube mnandi, uvuselela njalo ukuze ungashisi imifino.
- Hamba ku-okra, i-oregano, i-basil, i-thyme, i-pepper emnyama, i-pepper emhlophe, i-paprika, i-pepper ka-cayenne, amanzi we-1/2 indebe ne-1 ithisipuni yolwandle usawoti.
- Nciphisa ukushisa kobubanzi kuze kufike ekushiseni okuphakathi futhi uvumele ingxube ipheke, ifakwe, kuze kube yilapho i-okra ithambile futhi amanzi eshicilelwe, imizuzu engaba ngu-5 ukuya kwangu-7, evuselela ngezikhathi ezithile.
- Vula bese wengeza ku-utamatisi we-cherry futhi uvumele ukupheka kuze kube yilapho izikhumba zabo zihlukumezeka, kodwa hhayi ukuphuza ngokweqile, cishe imizuzu emibili.
- Hamba ngobumnene nge-quinoa ephekiwe bese ukhonza ushisayo. Le recipe igcina kahle esitsheni esingenalutho kuze kube yizinsuku ezingu-5.
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 196 |
| Inani lamafutha | 3 g |
| I-Fat egcwele | 0 g |
| I-Fat Unsaturated | 1 g |
| I-cholesterol | 0 mg |
| I-sodium | 421 mg |
| Ama-carbohydrate | 37 g |
| I-Fiber Dietary | 6 g |
| Amaphrotheni | 7 g |