I-salad ye-korodi ephelele engenakusihlwa eyenziwe nama-utamatisi, ama-scallions, basil fresh kanye ne-avocado, lena iresiphi ephilile yemifino, i-vegan neyomile ephelele ama-cookouts ehlobo, ama-picnics noma ama-potlucks.
Lonke iresidi lika-pasta isaladi lesikolweni livela ku-Teen Cuisine: I-Vegetarian entsha kaMatewu Locricchio futhi yenzelwe ukuba ibe elula, eqondile futhi enomnandi ngokwanele ukuthi intsha yemifino ingayilungiselela yodwa. Jabulela!
Okuzokwenza
- I-1 pound cherry noma utamatisi wamagilebhisi (izinkomishi ezintathu kuya kwezingu-3/2)
- Amapulliyoni ayisithupha kuya kwangu-8
- Amaqabunga ama-basil angama-20
- I-1/3 indebe yamafutha omnqumo e-virgin
- 1½ amathisipuni usawoti
- 1 ithisipuni pepper omusha emhlabathini omusha
- Ama-ounces ama-ounces ayi-whole wheat-fusilli, ipeni, i-rotini noma i-spaghetti
- Ama-avocado amabili avuthiwe
Indlela Yokwenza
- Geza utamatisi we-cherry bese ususa futhi ulahle noma yiziphi iziqu. Sika utamatisi ube yindawo yokuhlala, ufake isitsha esikhulu, bese ubeka eceleni.
- Geza ama-scallions. Susa ukuphela kwezimpande nanoma yikuphi amaqabunga amnyama noma achaziwe. Sika kokubili okuyingxenye emhlophe namasentimitha angu-3 kuya kwangu-4 eziqongweni eziluhlaza zibe yizicucu ezincane bese ufaka utamatisi. Toss ukuhlanganisa.
- Geza i-basil, gxuma noma yikuphi amanzi angaphezu kwamanzi, bese ugoqa ithawula leshidi ukuze ume. Gcoba amaqabunga e-basil abe yizicucu ezincane bese ufaka emaqeleni nasematamatini.
- Engeza amafutha omnqumo, usawoti, kanye nopelepele esitsheni bese uphonsa kahle.
- Ukusebenzisa ngemuva kwesipuni sensimbi, cindezela kancane utamatisi ukuze uwaphule bese ususa elinye ijusi. Hamba futhi. Vala isitsha ngeshidi lephepha le-wax noma ukugoqa epulasitiki bese uvumele ukuma endaweni yokushisa ekamelweni.
- Pheka i-pasta kuze kube yi-dente ngokwemiyalo yephakheji. Hlanganisa i-pasta ku-colander. Engeza ingxube ye-tomato. Toss ukuhlanganisa.
- Faka i-avocado ebhodini lokusika. Ngendwangu yommese obukhali, qalisa ekupheleni kwesigamu bese uthatha ubude obude phansi kwekhadada bese uphelela kolunye uhlangothi. Khumbula ukuthi kukhona umgodi omkhulu ngaphakathi, ngakho ungazami ukusika inyama. Khetha i-avocado uphinde uyibambe ngezandla zombili, yiphambene ngezindlela ezihlukile ukuhlukanisa ama-halves. Phuma emgodini nge isipuni uphinde ulahle. Khipha umthambo we-avocado bese uthatha izinhlamvu ezincane. Yengeze esitsheni nenhlanganisela ye-tomato. Phinda ne-avocado esele.
- Gwema ngomusa isaladi kuze kube yilapho zonke izithako zihlangene. Hlela isaladi esikhwameni sokukhonza. Khonza efudumele noma ekamelweni lokushisa.
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 471 |
| Inani lamafutha | 35 g |
| I-Fat egcwele | 5 g |
| I-Fat Unsaturated | 23 g |
| I-cholesterol | 0 mg |
| I-sodium | 891 mg |
| Ama-carbohydrate | 31 g |
| I-Fiber Dietary | 10 g |
| Amaphrotheni | 8 g |