Udinga iresiphi elula yokudla yemifino yokuzama ukuzama? Nakhu okukodwa.
Lokhu kuyimifino enomdlandla enomdlandla kanye ne-vegan ekhishwe amazambane amazambane kanye ne- freekeh isaladi iresiphi ngezimthonya zaseMoroccan. I-freeke ihlanganisa namazambane ama-sweetened, ama-curry amaningi, ama-cranberries omisiwe nama-apricot nama-alimondi atsiwe ngenhlanganisela yokugcwalisa nokuthandwa. Futhi, akukubi yini?
Iresiphi nesithombe ngokuhlonipha ukudla kwama-Freekeh
Okuzokwenza
- 8 ama-ounces freekeh (iphakheji elingu-1, noma i-1 inkomishi, engahlanjululwa)
- 2 1/2 izinkomishi amanzi (noma umhluzi zemifino)
- 1 amazambane ama-sweet (noma i-yam, ahlutshiwe, aqoshiwe futhi agwetshiwe)
- Ama-1 kuya ku-2 amathisipuni amafutha omnqumo (ngokugcoba ngamazambane)
- 1 i-pepper enkulu yebell (ebomvu, eqoshiwe)
- 1/2 anyanisi (obomvu, oqoshiwe)
- Ama-clove amane (aqoshiwe)
- 2 isipuni samafutha omnqumo (noma amafutha omvini)
- Izipuni ezintathu kuya kwezingu-5 i-curry powder (omnene)
- 1/2 indebe cranberries omisiwe (noma omisiwe)
- 1 amakhekhe ama-apricot (oqoshiwe)
- 1 ikhekhe ye-peas (efriziwe ne-thawed)
- 1 inkomishi i-almonds (elicutshiwe, noma imbewu ye-pepita)
- Usawoti kanye nomnyama omnyama ukunambitha
Indlela Yokwenza
- Thela izindebe ezimbili / 2/2 zamanzi noma umhluzi wemifino kanye ne-freekeh epanini bese uletha ngamathumba ngomzuzu owodwa. Ncishisa ukushisa kuze kube phansi bese umboza bese ubamba imizuzu engaba ngu-25 kuze kube yilapho i-freeke ithenda. Uma ihholo liphekwe, faka endaweni ehlukile ukuze upholile esiqandisini.
- Okwamanje, ngaphambi kokushisa ihhavini kuya kuma-375 degrees.
- Sula amazambane bese uthatha ama-cubes angu-1 intshi (ungakhetha ukukhipha i-skinds noma cha - kuyintando yomuntu noma iyiphi indlela). Beka amazambane ama-sweet cubed ku-baking sheet eline-foil kanye nokufaka amafutha omnqumo omncane kubo. Bhaka kuhhavini cishe imizuzu engu-25 noma kuze kube ithenda. Susa amazambane amnandi kusuka kuhhavini bese ubeka eceleni. Amazambane amazambane angabuye abe nama-microwave, uma ufushane ngesikhathi, kodwa ngeke uthole ukujula okuthandekayo okuthakazelisayo okuza ne-oven yokugcoba ngamafutha omnqumo.
- Esikhathini esikhulu se-skillet, izipuni ezimbili zokushisa zamafutha omnqumo phezu komlilo ophakathi futhi uphonsa ngamaphilisi obomvu, anyanisi kanye nogalikhi. Pheka imizuzu engu-3-5 bese ufaka i-curry powder, usawoti kanye nopelepele. Pheka kuze kube yilapho u-anyanisi eguqukile. Beka eceleni ukuze uphole.
- Hlanganisa i-freeke endishini enengxube yemifino, engeza izithelo ezomisiwe, amantongomane, ama-peas kanye namazambane. Isizini ukunambitha nokukhonza.
Ukuhluka: Njengemifino? Zama ukungeza i-broccoli eqoshiwe eline-steamed, u-cauliflower, i-chickpeas noma i-lentile okusuka kule recipe ukuze uyigcwalise kancane. Vele ugeze futhi ugijime, bese ushaya ngaphakathi!
Bona futhi:
- I-curries yemifino evela emhlabeni jikelele
- Yiziphi izinhlamvu eziphelele? Uhla lwezinhlamvu ezigcwele
- Ukupheka okuphelele okusanhlamvu
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 764 |
| Inani lamafutha | 37 g |
| I-Fat egcwele | 4 g |
| I-Fat Unsaturated | 24 g |
| I-cholesterol | 0 mg |
| I-sodium | 669 mg |
| Ama-carbohydrate | 94 g |
| I-Fiber Dietary | 25 g |
| Amaphrotheni | 29 g |