Chophimba chophwima ndi chosasangalatsa cha zamasamba ndi zamasamba zopangidwa ndi mbewu zonse zaulere, mbatata ndi masamba obiriwira kale ndipo zimadyetsedwa ndi nkhuku kuti zikhale chakudya chokwanira. Kapepala kameneka kamakhala ndi mavitamini ambiri ndi mapuloteni ochokera ku freekeh ndi nkhuku.
Zithunzi ndi Zithunzi zomwe zinalembedwa ndi chilolezo kuchokera ku "Njira 30 za Freekeh!" kuphika.
Onaninso: Kodi mfulu ndi chiyani?
Chimene Mufuna
- 3 mbatata
- 1 Tbsp. mafuta a maolivi (mbatata)
- Phukusi lokha limodzi ndi 8 linasokoneza freekeh (chikho chimodzi)
- 4 makapu masamba msuzi
- 2 Bay masamba
- 1 gulu kale (mwatsopano, kudula mukuluma-zidutswa zidutswa)
- 1 anyezi aang'ono (omasulira)
- 1 12-ounce akhoza nkhuku (kutsukidwa ndi kutsanulidwa)
- 1 12-ounce akhoza tomato (moto wokazinga)
- 2 mpaka 3 cloves adyo (minced)
Momwe Mungapangire Izo
Choyamba, usanayambe kutentha uvuni ku madigiri 475.
Kenaka, konzekerani mbatata. Sungani mbatata ndiyeno muwazule mu cubes pafupifupi masentimita imodzi muyeso. Lembani pepala lophika ndi zojambulazo, ndipo konzekerani mbatata pamodzi umodzi. Dzitsani mbatata ndi mafuta pang'ono. Kuwotcha mbatata mu uvuni kwa mphindi 25 kapena mpaka mchifundo. Mukamaphika, chotsani ku uvuni ndi kuika pambali.
Pamene mbatata ikukuta, tsanulirani zotsalira zonse mu mphika waukulu pamwamba pa kutentha kwapamwamba. Onetsetsani kuti muphatikize ndi kuphika pa sing'anga kutentha kwakukulu kwa mphindi zisanu. Kuchepetsa kutentha pamwamba pa chitofu pamwamba pa kutentha kwakukulu. Thirani ndi supuni ndi kutentha kwa mphindi zisanu. Pezani kutentha mpaka pansi ndikuwonjezera mbatata yophika. Dulani pang'ono ndi simmer kwa mphindi 30. Yang'anani nthawi zina ndikupanikizika. Pitirizani kuphika nthawi yaitali kuti mukhale ndi zakudya zambiri, kuwonjezera madzi kapena msuzi ngati mukufuna.
Kusiyanitsa kwazomwe: Yesani kugwiritsa ntchito nkhuni yowotcha kapena mphutsi yamphongo m'malo mwa mbatata kuti mukhale ndi ufulu wathanzi komanso wathanzi komanso dzungu. Lingaliro lina? Onjezerani pang'ono yisiti ya zakudya pazakudya zanu kuti mukhale ndi mavitamini a "Parmesan tchizi-ngati" opanda mafuta komanso opanda mkaka. Sangalalani ndi mbatata zanu zokoma, kale ndi mbewu zonse zaulere!
Ngati mwakhala mukusakaniza kuphika, komanso ngati kuphika ndi freekeh, apa pali zochepa zobiriwira ndi zamasamba freekeh maphikidwe kuyesa:
- Zamasamba zosakaniza masamba a tabbouli
- Freekeh risotto ndi katsitsumzukwa katsopano
- Zokoma za zamasamba komanso cholowa cha saladi