Couscous ikhoza kukonzekera mu mphindi zisanu zokha. Tsatirani ndondomekoyi pa phukusi lopanda pake, lachizungulire nthawi zonse. Monga lamulo, 1/3 chikho cha msuwani wouma adzapereka chikho chimodzi cha msuwani wophika. Ndikulangiza kugwiritsa ntchito mkaka wa tirigu wambiri pofuna kulimbitsa thupi lanu. Gwiritsani ntchito nkhuku kapena nkhono.
Chimene Mufuna
- Miphika 2 yophika tirigu wambiri wa tirigu
- 1 chikho akanadulidwa nkhaka
- 1 chikho chodulidwa tomato
- 1/2 chikho chodulidwa anyezi wofiira
- 1 chikho chachitini
- nyemba za garbanzo (zotsekedwa)
- 1/3 chikho
- mandimu watsopano (odulidwa)
- Madzi a mandimu awiri akuluakulu
Momwe Mungapangire Izo
Sakanizani msuwani, nkhaka, tomato, anyezi, nyemba za garbanzo ndi timbewu mu mbale yaikulu. Whisk pamodzi madzi a mandimu ndi maolivi . Thirani saladi wamphesa ndi kusonkhezera bwino. Phimbani ndi refrigerate kwa maola awiri osachepera.
Zimatumikira 6.
Kutumikira: Ma calories 162, Ma calories ochokera ku mafuta 28, Total mafuta 3.2g (anakhala 0,3g), Cholesterol 0mg, sodium 126mg, Zakakiteriya 28.4g, Fiber 5.1g, Protein 5.1g
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 301 |
| Mafuta Onse | 2 g |
| Mafuta okhuta | 0 g |
| Mafuta Osatchulidwa | 0 g |
| Cholesterol | 0 mg |
| Sodium | 71 mg |
| Zakudya | 60 g |
| Matenda a Zakudya | 7 g |
| Mapuloteni | 12 g |