Lentil Quinoa Bowl Ndi Kale

Pakani mbale iyi yowonjezera ya nkhuku yophika ndi magawo a nkhuku yowonongeka kapena ndi soya msuzi wovuta dzira wophika popanga mapuloteni ena, ndipo perekani ndi sofrito kapena masitolo awiri omwe adagulidwa.

Nkhumbazi zimaphika mu msuzi wosuta womwe umakhala ndi tomato ndi zonunkhira. Chomera chobiriwira kale chikuwonjezeredwa pamapeto, pamodzi ndi squirt ya mandimu chifukwa cha kuwala. Onjezerani chikho chofiira chowonjezera ngati mukufuna zinthu zokometsera.

Chimene Mufuna

• Supuni 2 za mafuta
• 1 sing'anga anyezi (finely akanadulidwa)
• 2 cloves adyo (minced)
• 1 phwetekere (finely akanadulidwa)
• 6-8 tomato wouma dzuwa (finely akanadulidwa)
• 1/4 chikho miso
• Supuni 2 zowunikira tsabola wofiira (monga
• aji panca phala , kapena kulawa)
• Supuni 1 supuni ya phwetekere
• Supuni 2 za supuni ya Worcestershire
• Supuni 1 supuni soya msuzi
• 1/2 supuni ya supuni chitowe
• Supuni 1 imasuta paprika
• 1 chikho chobiriwira mphodza
• 4 makapu masamba katundu
• 1/2 chikho chofiira quinoa
• 8 lalikulu masamba akale (amayamba ndi kudula mdulidwe woonda)
• Msuzi wa 1/2 laimu
• Mchere ndi tsabola kuti mulawe
• Zosankha, chifukwa chotumikira:
• sofrito ,
• mazira ophika ophika, opangidwa ndi nkhuku yokazinga

Momwe Mungapangire Izo

1. Ikani mafuta a azitona mu supu yaikulu ndi anyezi ndi adyo. Cook pa sing'anga-kutsika kutentha, oyambitsa nthawi zambiri mpaka anyezi ndifewetsa ndi zonunkhira.
2. Onjezerani tomato wodulidwa ndi tomato zouma ndi kuphika mpaka madzi ambiri ochokera ku phwetekere apita.
3. Onjezerani miso, phala la tsabola, phwetekere, msuzi wa worcestershire, msuzi wa soya, chitowe. Cook, oyambitsa, kwa mphindi 1-2. Gwiritsani ntchito mphukira zobiriwira.

1. Onjezerani msuzi wa masamba ku poto ndikubweretseni ku simmer. Kutentha kutentha ndi kuphimba mphika. Lolani mphuno ziyimire kwa mphindi pafupifupi 30, ndikuyambitsa nthawi zina. Onjezani quinoa ndipo mupitirize kuphika, kuphimba, kwa mphindi 20 motalika. Onjezerani msuzi wambiri ngati mukufunikira.
2. Onjezerani kale kale ndi kuphika kwa mphindi imodzi. Chotsani kutentha ndikuyambitsa madzi a mandimu. Nyengo ndi mchere ndi tsabola kuti mulawe.
3. Gawolo mu mbale ndi pamwamba ndi sliced ​​nkhuku yokazinga kapena dzira wofewa wophika, ndi supuni zingapo za sofrito.

Malangizo Okhudzana ndi Zakudya (pa kutumikira)
Malori	484
Mafuta Onse	11 g
Mafuta okhuta	2 g
Mafuta Osatchulidwa	6 g
Cholesterol	0 mg
Sodium	1,501 mg
Zakudya	78 g
Matenda a Zakudya	14 g
Mapuloteni	27 g

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