Nkhumba ndizozizira kwambiri za ku Middle East kuphika, osati kutanthauza kukhala gawo la zakudya zabwino kwambiri. Ndimakonda onse a iwo ndikukhala ndi masitepe pamsasa wanga, ndikukhala ndi mtundu wosiyana wa tirigu. Ndikhoza kuimba nyimbo zotamanda mosiyana, koma ndazindikira kuti farro ikuwoneka posachedwa. Ndimagula mapepala ambiri (omwe amapezeka m'misika yambiri) ndipo ndiwophika mofulumira, mphindi 20 zokha, ndipo samafuna kukonzekera monga kukonzanso kapena kutsitsa. Zimatuluka bwino kwambiri ndipo, kwa ine, zimakhala zokoma kwambiri kuposa zina zambiri.
Ndimawona kuti ndibwino kwambiri ngati mpunga wokhala ndi mpunga ndikafuna chinachake ndi zowonjezera ndi zakudya. Ndipo ndizomwe zimalowetsa balere mu supu ndi saladi. Mofanana ndi mbewu zonse, fiber imandisungira motalika kotero kuti sindingathe kupeza munchies madzulo. Um ... ma cookies samawerengera, molondola?
Ndinayanjanitsa kukoma kwa mtedza wa farro ndi kukoma kwa anyezi ndi kaloti, kukoma kwa tahini komanso kusuta kwa chitowe kwa combo wokoma kwambiri!
Chimene Mufuna
- 1 chikho farro
- Kaloti (wothira ndi sliced mu theka kutalika)
- Supuni 2 maolivi (ogawanika)
- Anyezi 1 (peeled ndi sliced)
- Supuni 1
- chitowe
- Supuni 1 yatsopano parsley (odulidwa)
- Mchere ndi tsabola kuti mulawe
- Tumani Msuzi wa Tahini:
- 1/4 kapu ya sesame
- 1/4 chikho cha madzi
- 1 clove adyo (peeled ndi finely minced)
- Supuni imodzi ya mandimu
- 1/4 supuni ya supuni chitowe
- Mchere ndi tsabola (kulawa)
Momwe Mungapangire Izo
Kutentha utoto ku ng'anjo ku madigiri 400.
Sakanizani supuni imodzi ya maolivi ndi supuni ya chitowe. Peel ndi kugawa kaloti ndikuwaponyera mafuta amchere. Ikani pa pepala lophika lomwe liri ndi pepala lolembapo, nyengo ndi mchere ndi tsabola ndi zokazinga mu uvuni kwa mphindi 30.
Bweretsani poto lalikulu la madzi amchere ku chithupsa. Onjezerani farro, chivundikiro, kuchepetsa kutentha ndi kutsika kwa simmer kwa mphindi 20. Sungani ndi kubwerera ku mphika.
Onjezerani supuni yotsalayo ya maolivi ku puloteni kapena poto yachitsulo pamodzi ndi anyezi osakaniza. Saute kwa mphindi zingapo mpaka anyezi asapangidwe ndi golide wofiirira. Onetsetsani kuti anyezi anyezikidwa mumphika wophika.
Pangani chitowe cha taini mchimake mwa kuphatikiza mankhwala a sesame, madzi, adyo yamchere, madzi a mandimu ndi chitowe mu mbale. Whisk mpaka yosalala ndi nyengo ndi mchere ndi tsabola kuti azilawa.
Kuti mutumikire, supuni ya supuni ndi anyezi osakaniza mu mbale, pamwamba ndi kaloti wokazinga ndi kupukuta ndi msuzi wa taini.
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 333 |
| Mafuta Onse | 16 g |
| Mafuta okhuta | 2 g |
| Mafuta Osatchulidwa | 8 g |
| Cholesterol | 0 mg |
| Sodium | 346 mg |
| Zakudya | 47 g |
| Matenda a Zakudya | 11 g |
| Mapuloteni | 8 g |