I-recipe elula yesaladi e-couscous ne-anyanisi eluhlaza kanye ne-parsley entsha ifakwe ku-pepper enhle ye-bell yimuphi umbala. Uma udinga iresiphi ye-bell eqoshiwe ukuze uyisebenzise njenge-entree yesidlo semifino noma se- vegan , lokhu kuyilula futhi elinganisiwe kakhulu ukuzama. Amapropele ensimbi enamahlombe aphethwe yi-couscous empeleni ayilula futhi kulula ukulungiselela nokulungisa isidlo esikhulu semifino noma isitsha sokugcwalisa ukudla. Ngiyakuthanda ukusebenzisana nomzala wami, ngoba upheka ngokushesha ngokushesha uma kuqhathaniswa nelayisi, i-quinoa noma amanye okusanhlamvu noma i-pasta.
Okuzokwenza
- I-1/2 indebe umzala omncane, ongagciniwe
- 1 inkomishi amanzi
- 6 yonke i-pepper bell, noma yimuphi umbala
- 2pelepele obomvu noma ophuzi, oqoshiwe
- 4-6 u-anyanisi oluhlaza (ama-scallions), aqotshiwe
- 2 tbsp ijusi elimnandi lemon
- 2 tbsp amafutha omnqumo
- 1/4 inkomishi iparsley fresh, oqoshiwe
- usawoti kanye nopelepele ukunambitha
Indlela Yokwenza
Okokuqala, faka 1 indebe yamanzi esikhwameni esisezingeni eliphansi bese uletha amanzi emathunjini ahambayo. Uma amanzi eshisa, engeza umzala, unike isisindo esisheshayo, bese uhlanganisa ipani. Vala ukushisa bese uvumela umzala wakhe ukuba ahlale, ahlanganiswe, imizuzu engaba ngu-10, noma kuze kube yilapho umzala wakhe eba khona lapho ehlushwa ngemfoloko.
Vumela umzala omncane ukuba athole ngokuphelele.
Ngesikhathi u-couscous wakho ehlezi noma epholile, khipha iziqu futhi uphumule wonke amaphilisi ensimbi futhi ususe ngokucophelela ama-cores kanye nembewu ngaphakathi ngaphakathi kwebheyili ngayinye.
Okulandelayo, esitsheni esikhulu, hlanganisa i-pepper e-diced bell ne-couscous ekhuhliwe kanye no-anyanisi oluhlaza okisikiwe.
Ngesitsha esincane esincane, hlanganisa ndawonye ijusi lemon (fresh njalo njalo!), Amafutha omnqumo kanye oqoshiwe fresh parsley kuze kuhlanganiswe kahle. Thela lokhu ukugqoka phezu kwengxube yomswakama bese uphonsa ngobumnene ukuhlanganisa.
Spoon couscous kuwo wonke uhlamvu oluhlaza okwesibhakabhaka oluhlaza okwesibhakabhaka, bese ufafaza udashi noshukela phezulu.
Gcoba i-pepper ene-bell efakwe ehhavini langaphambi kokushisa ngezi-350 degrees cishe imizuzu engaba ngu-35 noma kuze kube yilapho uphepele wakho we-bell ungabheki nje. Jabulela!
Iphutha le-recipe:
- Ukuze wenze lokhu kube yinqwaba ye-crockpot noma i-cooker slow, ungabeka futhi i-pepper enezinsimbi ezigxotshiwe ku-crockpot bese upheka ngezansi amahora angaba ngu-5-6. Iphelele ngosuku olushisayo lapho ungafuni ukuvula ihhavini yakho!
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 151 |
| Inani lamafutha | 5 g |
| I-Fat egcwele | 1 g |
| I-Fat Unsaturated | 3 g |
| I-cholesterol | 0 mg |
| I-sodium | 65 mg |
| Ama-carbohydrate | 23 g |
| I-Fiber Dietary | 5 g |
| Amaphrotheni | 4 g |