I-Vegetable Vegetable Quinoa Pilaf

Iresiphi enempilo nganoma yisiphi isikhathi sonyaka. Le pilaf ye-quinoa ingakhonzwa njengesidlo esingasese kuya ekudleni okudlayo kanye nasezinhlanzi zasolwandle, noma kukhonjiswe njengenkambo eyinhloko. I-squash ne-beet egosiwe yengeze iphutha elimnandi lokugcoba ku-dish. Thumela noma unciphise isabelo se-feta chees ukuze uvumelane nokuthanda kwakho.

Okuzokwenza

• 2 izinkomishi
• I-squash eyi-1 enamapulangwe (imbewu futhi inqunywe ama-1 1/4 amasentimitha angama-inch thick)
• 1 beetroot enkulu (izitshalo zisusiwe futhi zihlanjululwe)
• 1/3 indebe feta ushizi (i-crumbled)
• 1/4 indebe yamafutha omnqumo
• I-1/4 indebe yama-walnuts (eqoshiwe futhi eqoshiwe, noma e-toasted pine nut)
• 2 wezipuni flat leaf parsley
• Usawoti (ukunambitha)
• Ukugqoka:
• I-1/4 indebe ye-orange ye-orange (fresh press)
• 1 isipuni samafutha omnqumo
• 1 ithisipuni cider uviniga
• 1/4 ithisipuni usawoti
• 1/4 isipuni pepper omnyama

Indlela Yokwenza

1. Gcwalisa imbiza enkulu yamanzi eceleni kwamanzi. Letha emathunjini bese ufaka izigaxa ze-squash. I-squash ye-Parboil imizuzu engu-5-6. Khipha emanzini, faka ebhodini lokubhaka bese ubomile. Sika i-beetroot ibe ngu-1/2 amasentimitha ama-intshi. Beka ekhasini elilodwa lokubhaka. Hlanganisa u-squash kanye ne-beet tincetu ngamafutha omnqumo ezinhlangothini zombili. Isikali sikasawoti ngosawoti.
2. Phakamisa isilwane sokushisa esiphakathi. I-grilli ye-oli igaya bese ibeka imifino ku-grill. I-squash yokupheka kanye ne-beet 3-5 imizuzu ngakunye noma kuze kube ngethenda futhi ilandiswe imoto. Qaphela ukuwahambisa ku-grill futhi ubuke ama-flare-ups nama-beet. Iqukethe okuqukethwe okushukela okuphezulu futhi ingashisa uma ishiywe isikhathi eside kakhulu. Uma imifino iphekwe isusa ku-grill.

1. Hlanganisa izithako zokugqoka endishini encane. Beka i-quinoa ephekiwe kwisitsha esikhulu sokukhonza, ufafaze usawoti omncane. Engeza i-parsley bese uhlanganisa. Hlela imifino ehliwe phezulu bese ugcoba ngokugqoka. I-top with crumbled feta ushizi nama-walnuts agwetshiwe. Khonza ngokushesha.

Izinkombandlela Zokudla (ngokukhonza ngamunye)
Ama-calories	479
Inani lamafutha	27 g
I-Fat egcwele	5 g
I-Fat Unsaturated	15 g
I-cholesterol	11 mg
I-sodium	221 mg
Ama-carbohydrate	53 g
I-Fiber Dietary	9 g
Amaphrotheni	12 g

(Ulwazi lomsoco eziphethweni zethu lubalwa ngokusebenzisa i-database yesithako futhi kufanele kuthathwe njengokulinganisa. Imiphumela yomuntu ngamunye ingahluka.)