Chophika cha salasi ndi freekeh saladi ndi feta goat cheese, tomato ndi shuga nthanga. Wathanzi wathanzi umalowa ndi masamba atsopano. Kuphatikiza lentilo ndi kumasuka pamodzi kumapanga nzeru zambiri: mphutsi zimapereka mapuloteni ochuluka, abwino kwa alimi, pamene ufuluwu umapangitsa kuti tizilombo toyambitsa matenda, zomwe tonsefe timafunikira! Kuwonjezera kwa feta cheese, azitona zakuda ndi tomato ena odulidwa mu vinyo wofiira vinigrette amapanga saladi ndi saladi yaulere mosavuta kukumbukira chakudya cha Mediterranean kapena saladi ya Greek.
Watsopano kuti uziphika ndi freekeh, kapena kodi mwangozi mwakhumudwa mkati muno ndipo simukudziwa kuti freekeh kwenikweni ndi chiyani? Freekeh ndi njere zakale zomwe zakhala zikudziwika kwambiri pakati pa ophika odziwa zaumoyo. Apa pali zomwe muyenera kudziwa zokhudza ufulu , kuphatikizapo tanthauzo, chidziwitso cha zakudya ndi momwe mungachiphikire.
Chinsinsi ndi chithunzi chovomerezeka ndi Freekeh Foods
Chimene Mufuna
- 1/2 chikho
- freekeh
- 1 1/4 chikho madzi
- 1/2 pounds shuga nthanga (mwatsopano, kudula pakati)
- 12 ounces tomato wamphesa (phukusi 1, sliced pakati)
- Ma ounces omwe si olemera mafuta (kapena mbuzi yamatchi, akuphwanyidwa)
- 1 akhoza mphodza (kutsukidwa ndi kutsanulidwa, kapena makapu 2 ophika bwino)
- 1/4 chikho cha vinyo wofiira (kapena kuvala kochepa kwa Italy)
- Tsabola wakuda ndi mchere kulawa (mwatsopano wosweka)
- Zosankha (zikufanana ndi kulawa):
- zatsopano
- maolivi a kalamata
- chodulidwa tomato wathanzi
Momwe Mungapangire Izo
Thirani madzi ndi freekeh mu chokopa ndipo mubweretse ku chithupsa kwa mphindi imodzi. Kuchepetsa kutentha kutsika. Phimbani ndi kuimirira kwa mphindi 25 mpaka ufulu ukhale wabwino. Mukakophika, chotsani kutentha ndi kuzizira mufiriji.Nthawi yofiira imakhala yozizira, ikani mu mbale yayikulu ndi zopangira zonse kupatula tchizi. Tsitsirani mofatsa kotero kuti musakhale mushy. Onjezerani tsabola wambiri wosweka. Onetsetsani mu tchizi.
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 354 |
| Mafuta Onse | 7 g |
| Mafuta okhuta | 4 g |
| Mafuta Osatchulidwa | 2 g |
| Cholesterol | 25 mg |
| Sodium | 348 mg |
| Zakudya | 51 g |
| Matenda a Zakudya | 12 g |
| Mapuloteni | 21 g |