Uma uthanda ama-pilafs ama-couscous noma ama-salad omama-couscous, uzozama ukuzama lokhu iresiphi elula yokudla yemifino yokudla yemifino yesikhumba somswakama nge-chickpeas (i-garbanzo ubhontshisi) nokuningi kwemifino, kuhlanganise nekhukhamba kanye ne-red bell ehlathini elikhanyayo, amafutha omnqumo, kanye ne-Dijon lwesinaphi i-vinaigrette. Yenziwe kuzo zonke izithako zemifino kanye ne-vegan, futhi, ngamakhalori angaphansi kuka-300 ngokukhonza, le isaladi yomswakama nayo iphinde ibe ne-calorie ephansi (pheqa phansi ukuze uphuke ngokudla okunomsoco uma uthanda).
Ilungele izitshalo nezitshalo kusukela ama-chickpeas engeza ukuthuthukisa amaprotheni amahle. Uma ungadli i-vegan, isidlo se-couscous singase sibe mnandi nge-Parmesan ushizi phezulu, noma, sifafaze ngokuthinta imvubelo yesondlo uma udla i-vegan.
Nakuba le iresiphi i-vegetarian ne- vegan , akuyona i-gluten-free, ngoba umzala wakhe uqukethe ukolweni. Uma ungathanda ukuzama inguqulo ye-gluten, sebenzisa i- quinoa esikhundleni salokho, bese ulungisa isikhathi sokupheka se-quinoa.
Le iresidi yesaladi yemifino yomdaka yemifino ihlonishwa yi-Wheat Foods Council.
Okuzokwenza
- Umhluzi we- 2/3 wenkomishi noma 1 unama-ounces angu-14
- 1 inkomishi couscous, kungabikho
- 3/4 indebe i-garbanzo ubhontshisi
- 1/2 indebe eqoshiwe ikhukhamba
- 1/4 indebe ebomvu i-pepper, eqoshiwe
- 2 tbsp anyanisi oluhlaza (ama-scallions) aqoshiwe
- 3 tbsp i-balsamic uviniga
- 1 tbsp amafutha omnqumo
- 1 tbsp i-Dijon lwesinaphi
- I-1/2 tsp lemon lezinyoni (i-lemon ikhasi)
- 1/4 tsp pepper omnyama omusha (noma ukunambitha)
- 1/2 tsp lemon pepper
Indlela Yokwenza
- Okokuqala, lungiselela umzala. Esigumbini esisezingeni eliphakathi, ulethe umhluzi wemifino emathunjini bese uphazamisa umzala.
- Uma umzala womfana eshaya, ususe i-pan kusukela ekushiseni, ikhava, bese uma imizuzu emihlanu. Bese ushaya kalula umzala wakho ngemfoloko.
- Vumela ama-couscous wakho alungile okungenani amaminithi angu-10.
- Uma umzala wakho ephekwe, ehlile kancane futhi ekulungele ukuhamba, uyibeke esitsheni esikhulu futhi uphonsa kalula umzala omncane ocolile nge-garbanzo (chickpeas), ikhukhamba, pepper obomvu kanye anyanisi oluhlaza.
- Hlanganisa uviniga wase-bhasamuki, amafutha omnqumo, isinaphi, i-lemon indwangu kanye ne-pepper emnyama esitsheni esincane esithile, noma uxubane ndawonye emgodini we-mason. Engeza le vinaigrette ne-lemon egqoke ingxube yomshuwalense bese uphonsa ngobumnene ukuhlanganisa kahle.
- Gcoba isaladi yakho yomswakama nge-pepper lemon. Yidla, futhi ulungise isikhathi sokunambitha. Ungangeza udashi lwamanzi usawoti noma uketshezi olungokwesibhakabhaka, uma ucabanga ukuthi kuyadingeka, kodwa sebenzisa isandla esilula ukuze ungabi namandla ngaphezu kwamanye ama-flavour.
- Le isaladi ne-chickpea isaladi ingalungiselelwa kusengaphambili bese ihlelwe esiqandisini. Qinisekisa ukuyiphonsa ngomusa nje ngaphambi kokuba ukhonze ukuxuba izithako nokugqoka.
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 291 |
| Inani lamafutha | 5 g |
| I-Fat egcwele | 1 g |
| I-Fat Unsaturated | 3 g |
| I-cholesterol | 0 mg |
| I-sodium | 241 mg |
| Ama-carbohydrate | 49 g |
| I-Fiber Dietary | 6 g |
| Amaphrotheni | 11 g |