I-recipe ye-vegetarian ekhukhulayo neyomvini enesisindo eyenziwe ngama-freekeh okusanhlamvu, amazambane kanye nama-kale aluhlaza okwesibhakabhaka e-kale futhi ahlanganiswe nama-chickpeas ukuze enze ukudla okuphelele. Le iresiphi yamahhala e-freekeh inezintambo eziningi ezinempilo kanye namaprotheni avela kokubili i-freeke ne-chickpeas.
I-Recipe ne-Photo iphinde ibhalwe ngemvume evela "ku-30 Way to Freekeh!" i-cookbook.
Bheka futhi: Kuyini i-freekeh?
Okuzokwenza
- 3 amazambane
- 1 Tbsp. amafutha omnqumo (ama-apulabhisi anamanzi)
- Iphakheji elingu-8-ounce likhishwe i-freekeh (1 indebe)
- 4 izinkomishi umhluzi yemifino
- Amaqabunga amabili
- 1 bunch kale (fresh, uthathe izingcezu ezinzima bite)
- 1 anyanisi encane (eqoshiwe)
- I-12-ounce ingaba ne-chickpeas (ehlanjululwe futhi igonywe)
- I-12-ounce ingaba utamatisi (umlilo oqoshiwe)
- I-2 kuya ku-3 i-clove i-garlic (i-minced)
Indlela Yokwenza
Okokuqala, ngaphambi kokushisa ihhavini kuya kuma-degree angu-475.
Okulandelayo, ulungiselele amazambane. Sula amazambane bese uwasika zibe cubes mayelana no-1 intshi ngosayizi. Tshayela i-baking sheet nge-foil, bese uhlela amazambane ku-ungqimba owodwa. Geza amazambane ngamanzi amafutha omnqumo. Gcoba amazambane kuhhavini imizuzu engu-25 noma kuze kube ithenda. Uma usuphekiwe, ususe ehhavini bese ubeka eceleni.
Ngesikhathi amazambane egosa, uthele zonke izithako ezisebhodweni elikhulu phezu kokushisa okuphakeme kwe-stovetop. Hlanganisa ukuhlanganisa nokupheka ukushisa okuphezulu okuphakathi kwemizuzu emihlanu. Nciphise ukushisa phezulu kwesitofu ngokushisa okuphezulu. Gcoba nge-spoon nokushisa imizuzu engaba ngu-5. Nciphisa ukushisa phansi futhi wengeze amazambane abhakabisiwe. Ukumboza kancane bese udilika okungenani imizuzu engu-30. Hlola ngezikhathi ezithile bese uphazamisa. Qhubeka ukupheka isikhathi eside ukuze uthole ukunambitheka okucebile, wengeze amanzi noma umhluzi ngaphezulu uma ufisa.
Ukuhlukahluka kwe-Recipe: Zama ukusebenzisa ithanga elisha elivuthiwe noma i-squid butternut esikhundleni sama-sweet utamatisi for freekeh enempilo nethandekayo noma ithanga noma i-freekeh ne-butternut isikwashi. Omunye umqondo? Engeza imvubelo encane yokudla okunomsoco phezulu kwesikhala sakho sevolumu "ye-Parmesan cheese-like" ngaphandle kwamafutha futhi ngaphandle kobisi. Jabulela ama-sweet potato akho, ama-kale kanye nendawo yonke yokudla okusanhlamvu!
Uma ujabulela ukupheka okusanhlamvu okuphelele, futhi njengokupheka nge-freekeh, nansi ezinye zokupheka ze-freekeh zemifino ne-vegan ukuze uzame:
- I-recipe ye-Vegetarian freekeh ithebhulethi
- I-risotto yamahhala ne-asparagus fresh
- Isidlo se-Vegetarian kanye ne-freekeh isaladi