Kufalikira ndi kumira, monga pate yaiwisiyi ndi maolivi ndi tomato zouma dzuwa, ndi zina mwa chakudya chabwino kwambiri chodyera chodyera chokhala nacho chokhala nacho pafupi. Pates akhoza kufalikira pa mbalame zamapalasitiki , pizza crusts, yaiwisi, kapena kugwiritsidwa ntchito monga kusamba kwa veggies. Nthawi zonse zimakhala zokoma kukhala ndi zinthu ngati izi m'firiji. Mbeu za mpendadzuwa zimapanga malo abwino, okoma koma mungalowe m'malo mwa mtedza kapena mbeu .
Chimene Mufuna
- 1 chikho cha mpendadzuwa mbewu
- 4 tomato osakanizidwa
- 1/4 chikho cha olilamata
- 1/4 tsabola wofiira
- Supuni 1 yaiwisi wobiriwira, kapena anyezi wofiira
- Supuni imodzi yatsopano
- Supuni 1 yatsopano parsley
- Supuni 1
- namafuu
- 1 clove adyo
- Supuni 1
- yisiti , choyenera
- Supuni 1 yothira mafuta ozizira
- Supuni 1 yatsopano mandimu
Momwe Mungapangire Izo
- Lembani mbewu za mpendadzuwa m'madzi kwa maola awiri kapena mpaka usiku mufiriji.
- Lembani tomato wambiri mu madzi kuti muphimbe kwa mphindi 30.
- Sungani mbewu ndi tomato ndikuziwonjezera pa pulogalamu ya zakudya ndi zotsalira zotsalira. Sakanizani mpaka yosalala, pafupi masekondi 30.
- Sungani mu chidebe chotsitsimula mu furiji kwa masiku asanu.
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 86 |
| Mafuta Onse | 6 g |
| Mafuta okhuta | 1 g |
| Mafuta Osatchulidwa | 2 g |
| Cholesterol | 0 mg |
| Sodium | 40 mg |
| Zakudya | 7 g |
| Matenda a Zakudya | 2 g |
| Mapuloteni | 3 g |