I-Veggie Stir Fry Zen Crunch Bowl

Hlanganisa lokho okugcoba-gazinga ngendwangu yokudla yemifino ephuziwe. Irayisi elibomvu ligcwele ama-veggies amasha afana ne-broccoli, izaqathe, i-peas, nama-cashews kanye nama-chickpeas agwetshiwe. Qedela nge-gingery, i-honey-sweetened miso yokugqoka, iyinhlanhla, iyondla futhi iyanelisa kakhulu. Ngamanye amazwi, isitsha se-zen.

Okuzokwenza

• 2 isipuni se-saame sesipuni
• Umqhele owodwa / 2 izinkomishi broccoli (ephukile zibe florets)
• 1 1/2 izindebe izaqathe (shredded)
• 1 inkomishi ye-peas
• 1/2 indebe yemifino yemifino
• Usawoti kanye nopelepele ukunambitha
• 2 izinkomishi ama-Asian (noma i-kale)
• 2 izinkomishi eziphekwe irayisi (noma i-millet noma i-quinoa)
• 1 inkomishi eqoshiwe
• Ama-ounces ama-ounces angu-15 e-asian aphuziwe
• 1 1/2 izinkomishi iklabishi obomvu (oqoshiwe)
• Ukugqoka:
• 2 wezipuni soy sauce
• Isipuni esingu-1 ilamula lemon
• Izipuni eziyi-1 miso unamathisela (ophuzi)
• 2 amathisipuni uju
• 1/8 isipuni emhlabathini usawoti usawoti
• Isipuni 1 irayisi uviniga
• 1 ithisipuni ginger fresh

Indlela Yokwenza

1. Pheka irayisi elibomvu, i-millet, i-quinoa noma ibeke eceleni. Uzodinga cishe izinkomishi ezingu-2 eziphekwe kule recipe (eyalingana ne-1 indebe yamabele).

2. Engeza amafutha esesame epanini elikhulu noma ok ngama-medium high heat. Engeza i-broccoli bese upheka imizuzu engu-3, ​​uvuselela ngezikhathi ezithile. Engeza izaqathe, amahlumela weqhwa nemifino yemifino. Faka futhi upheke imizuzu emihlanu. Engeza imifino bese upheka amanye amaminithi amabili noma kuze kube yimifino ifakwe. Susa ekushiseni. Fafaza usawoti kanye nopelepele.

1. Ukuze wenze ukugqoka, hlanganisa i-miso, ijusi lemon, isinkwa esisha, i-tamari, usawoti usawoti, uviniga welayisi noju. Hlanganisa nge-whisk encane.

2. Esikhathini, gxuma ezingxenyeni ezihlukene: okusanhlamvu, inhlanganisela ye-pea broccoli / yeqhwa, iklabishi ebomvu, ama-chickpeas agwetshiwe nama-cashews. Ukushayela nge-sauce bese ukhonza.

Izinkombandlela Zokudla (ngokukhonza ngamunye)
Ama-calories	764
Inani lamafutha	24 g
I-Fat egcwele	4 g
I-Fat Unsaturated	10 g
I-cholesterol	0 mg
I-sodium	I-1,182 mg
Ama-carbohydrate	115 g
I-Fiber Dietary	18 g
Amaphrotheni	28 g

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