I-Couscous yase-Israel iyinhlamvu enobumnandi e-pasta elula, eyanelisayo, enempilo enesabelo esiphundu se-pasta yakho ejwayelekile kanye nelayisi. Abanye bapheka babilise bese behlupha njenge-pasta, abanye bawugcoba emanzini njengalowo owayengaba pasta noma umzala omncane, kodwa emva kokuzama konke lokhu, lena yindlela engcono kakhulu engizithole ukuyithokozela! Isenzo sokugcoba kalula umzala womuntu kuqala sinezela ukunambitheka futhi kugcina ukuthungwa kungabi mushy.
Zizwa ukhululekile ukufaka amakhowe nomunye wemifino ozikhethela - i- broccoli noma i- broccoli noma i-spinach eyisikebhe noma i- steamed ibe yizengezo ezimangalisayo ezitsheni zomndeni wama- Israyeli womndeni wami, njengoba ifafaza ngesinye imvubelo yesondlo. Yengeza i-tofu - eyolisiwe, ishubile, iphekwe noma ihlosiwe - ukugcina le mvenge wesidlo, noma wengeze inhlanzi ehlutshiwe noma enye iphrotheni enempilo yokwengeza inhliziyo encane.
Qaphela: Le recipe njengoba ibhaliwe ifaneleka ekudleni okungenayo i-milk-free ne- vegan , kodwa njenganoma yikuphi iresiphi ehloselwe abantu abanemikhawulo yokudla noma imithi, qiniseka ukuthi ufunda amalebula ezithako kuzo zonke izithako ukuqinisekisa ukuthi ayikho imifino efihlekile- izithako ezithathwe noma ezinye izilonda ezisebenza kuwe.
Okuzokwenza
- 3 wezipuni amafutha omnqumo, ihlukaniswe
- 2 izinkomishi
- Umzala wama-Israyeli
- 4 izinkomishi low-sodium imifino umhluzi
- 2 clove ezinkulu ezinkulu
- 1 lb. amakhowe we-crimini amancane
- 3 wezipuni iwayini elimhlophe
- 1 ithisipuni i-thyme eyomile
- 1/4 indebe eqoshiwe i-parsley entsha
- 1/2 ithisipuni usawoti usawoti, kanye nokuningi ukunambitha
Indlela Yokwenza
- Lungiselela umzala. Esikhatsini sepanini elisezingeni eliphakathi kokushisa okuphakathi, ukushisa kwe-2 wezipuni amafutha omnqumo . Engeza i-couscous bese upheka, ugqugquzela ngezikhathi ezithile, cishe ama-3-4 amaminithi noma kuze kube yiphunga elimnandi futhi elincane. Engeza imifino yemifino, ulethe ingxube emathunjini bese uvala ukushisa bese ubhala imizuzu engu-10-12 noma kuze kube yilapho amanzi ekhuphuka futhi umzala usondelene. Beka eceleni.
- Ngesikhathi ama-couscous ama-simmers, ukushisa amafutha we-oliva omnqumo asele e-1 epanini phezu komshini ophezulu. Engeza i-garlic, amakhowe, newayini elimhlophe bese upheka, uvuselela njalo, imizuzu engaba ngu-5. Engeza i-thyme eyomile, i-parsley ehlanzekile, nosawoti, okugqugquzela ukuhlanganisa, nokupheka cishe imizuzu engu-3-4 ngaphezulu, noma kuze kube yilapho iningi lomswakama wamakhowe likhuphukile.
- Engeza i-couscous e-Israel ephekweyo ingxube ye-mushroom ephosa kahle ukuhlanganisa. Isabelo emafetheni bese ufaka usawoti kanye nopelepele ukunambitha. Khonza ngokushesha.
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 332 |
| Inani lamafutha | 8 g |
| I-Fat egcwele | 1 g |
| I-Fat Unsaturated | 5 g |
| I-cholesterol | 0 mg |
| I-sodium | 690 mg |
| Ama-carbohydrate | 54 g |
| I-Fiber Dietary | 5 g |
| Amaphrotheni | 12 g |