Chisangalalo cha Zamasamba: Ogudula a Quinoa ndi Black Bean Burgers

Alimi ndi osadya ndiwo adzasangalala ndi mavitaminiwa omwe ali ndi mapuloteni akuluakulu omwe ali ndi mapuloteni akuluakulu komanso nyemba zakuda . Nyemba zilizonse zophika zikhonza kugwira ntchitoyi, koma nyemba zakuda zili ndi kukoma kokoma komwe kumachita bwino pano.

Ichi ndi njira yabwino yogwiritsira ntchito nyemba zophika zotsalira, koma ngati simungakhale nazo zilizonse, mungagwiritse ntchito nyemba zakuda.

Chimene Mufuna

• 1/3 chikho chofiira quinoa
• 1 chikho masamba msuzi
• Zakhika 1 1/2 zophika nyemba zakuda (kapena 1 zowonjezera nyemba zakuda (onani m'munsimu))
• Mchere ndi tsabola
• 1/2 chikho cha mkate
• 1/4 chikho chofiira tsabola wofiira (finely diced)
• 1/4 chikho chobiriwira anyezi (finely diced)
• 1 dzira
• Supuni 1 chitowe
• Supuni 1 imasuta paprika (kapena paprika nthawi zonse)
• 1/4 supuni ya supuni mchere (kapena kulawa)
• 1/4 supuni ya supuni tsabola wakuda (kapena kulawa)
• Supuni 2 za mafuta
• Zokola nyemba zam'chitini:
• Supuni 1 mpaka 2 mafuta a maolivi
• 1/2 chikho chodulidwa anyezi
• Supuni 1 supuni ya adyo
• Supuni 1 chitowe
• 1/2 supuni ya supuni ya chili
• Supuni 1 imasuta paprika (mwasankha)
• Mchere kuti ulawe
• Pepper kulawa

Momwe Mungapangire Izo

Pangani Burgers Veggie

1. Mu yaing'ono saucepan, tenga quinoa ndi masamba msuzi kuti simmer.
2. Phimbani ndi kuphika kutentha kwa mphindi 12 mpaka 15.
3. Chotsani kutentha ndi kulola quinoa kukhala, yokutidwa, kwa mphindi zisanu motalika.
4. Chotsani chivundikirocho ndi kutulutsa quinoa ndi mphanda.
5. Onjezani nyemba zakuda ku mbale yayikulu. Fukutani nyemba ndi mchere ndi tsabola ndipo sungani nyemba mofatsa ndi mbatata masher.
6. Onjezerani quinoa yophika, mkate woumba, tsabola wofiira, tsabola, mazira, chitowe ndi paprika ku mbale ndi nyemba zonyezimira.

1. Onetsetsani zonse pamodzi ndi mphanda. Onjezerani zambiri zamagetsi ngati chisakanizocho ndi chonyowa kwambiri kuti chikhale chophweka. Nyengo yothira ndi mchere ndi tsabola kuti mulawe.
2. Pangani chisakanizo mu 4 kapena 5 patties, iliyonse ya inchi imodzi yakuda. Kutentha mafuta a azitona mu skillet wambiri pa sing'anga kutentha.
3. Ikani mapepala apakati pa skillet mpaka browned mbali imodzi, pafupi 3 mpaka 5 mphindi.
4. Mosamala flip the patties ndi kuphika kumbali ina mpaka bwino browned. Pitirizani kutembenuka ndi kuphika mavitamini mpaka ataphika ndi kutulutsa kunja, pafupifupi maminiti 8 mpaka 12.
5. Gwiritsani ntchito zokolola za quinoa ndi zakuda za nyemba zophimba nyemba, zomwe zimakhala ndi ketchup, mpiru, pickles, salsa criolla kapena guacamole .

Nyengo Zam'madzi Zachimanga

1. Ikani mafuta a azitona pamtunda wautali.
2. Onjezerani anyezi, adyo, chitowe, ufa wophika ndi fodya wa paprika, ngati mukufuna.
3. Cook, oyambitsa nthawi zambiri, mpaka anyezi ndi ofewa ndi onunkhira.
4. Onjezani nyemba zam'chitini ku skillet, kuphatikizapo madzi.
5. Cook pa sing'anga kutentha, oyambitsa nthawi zambiri, mpaka madzi ambiri atuluka.
6. Kulawani ndi nyengo ndi mchere ndi tsabola pakufunika.

Malangizo Okhudzana ndi Zakudya (pa kutumikira)
Malori	477
Mafuta Onse	16 g
Mafuta okhuta	3 g
Mafuta Osatchulidwa	10 g
Cholesterol	52 mg
Sodium	543 mg
Zakudya	64 g
Matenda a Zakudya	17 g
Mapuloteni	22 g

(Zomwe timadya pa maphikidwe athu zimagwiritsidwa ntchito pogwiritsa ntchito chida chogwiritsira ntchito ndikuyenera kulingalira kuti chiwerengerocho chimakhala chosiyana.)