Zakudya Zabwino Zamasamba ndi Zamasamba Zophika Mapira

Ndimakonda kuphika ndi mapira, ndipo mutayesa zochepa za maphikidwe a mapira a zamasamba, mumakhala pamwamba. Mwinamwake mwawonapo mapira pafupi ndi mbewu zina zomwe zimadziwika bwino mu gawo lochuluka la co-op kapena malo osungirako zachilengedwe ndikuyesedwa ndi mtengo wapamwamba. Ngati mukudabwa kuti mungachite chiyani ndi mapira, ndiye kuti mwafika pamalo abwino.

Kodi mapira ndi quinoa yatsopano? Pafupifupi kotala la mtengo, zedi zimapanga malo obwezeretsa! Ngakhale mapira ali ndi mavitamini ochepa kwambiri kuposa quinoa, ndi okwera mtengo kwambiri, monga momwe angagwiritsire ntchito zosiyanasiyana, ndipo ali ndi zamasamba, zamasamba ndi za gluteni. Ngati simunayese kale maphikidwe angapo a mapira, yang'anirani mndandanda wa mapira a mapira ndikuyamba kuphika!

Onaninso: Kodi mafuta?

• 01 ya 05

  Millet patties

  Chinsinsi chimenechi ndi mapira a masamba odyetserako zamasamba , kotero mungafune kuwapaka pang'ono. Akumangirira ndi salsa? Onjezerani zonunkhira za ku Mexican monga ufa wa mandini ndi chitowe. Mukugwiritsa ntchito izo kwa burgers veggie? Onjezerani zina "zonunkhira" zonunkhira monga paprika kapena kubisala. Ndimakonda iwo akuwombera ndi tahini kwa mbale ya ku Middle East. Kodi sakuyesa kuyang'ana?

• 02 ya 05

  Mafuta a pilaf ndi pesto ndi kale

  Pesto amapita ndi pafupifupi chirichonse, ndipo mapira ndi zosiyana. Kuti muwonjezere kukoma kwambiri, yesetsani kuwonjezera shallots ndi kukwapuka kwa vinyo woyera, kapena pamwamba pake potsitsidwanso ndi tchizi ta Parmesan kapena yisiti yopatsa thanzi ngati mukudya zitsamba.

• 03 a 05

  Zakudya zamagetsi zophika

  Sindinali wotsimikiza kuti ndiziyembekezera chiyani pamene abwenzi anga akufunsa kuti ayese mapuloteni a gratin casserole. Ine ndinawauza iwo kuti ndi ofanana ndi quinoa wanga macaroni ndi tchizi , zomwe iwo ayesera ndipo amakonda kwenikweni, ndipo amayembekeza zabwino. Chigamulocho? Iwo adati "zinali zabwino". Ndi pang'ono chabe chophikira "chophikira kukhitchini," ndi chirichonse kuchokera ku ndiwo zamasamba, bowa, mazira, tchizi, ndi mkaka zomwe zimaponyedwa mu kusakaniza.

• 04 ya 05

  Mitundu ya mapulogalamu ya Gluten

  Mofanana ndi mbewu zina zonse, mapira amapanga tabule wamkulu m'malo mwa tirigu wambirimbiri, ndipo, ndithudi, mapira ndi a gluten, zomwe zimapangitsa kuti tizilombo tisawonongeke. Chinsinsichi chimachokera ku katswiri wodziwa kuphika. Amadulidwa ndi tsabola wa mandimu ndi paprika ndipo amadzikweza kwambiri ndi zinthu zina zomwe zimagwiritsidwa ntchito, kuphatikizapo parsley ya Italy ndi tomato a Roma.

• 05 ya 05

  Mapuloteni otchedwa pan-fried patties ndi pesto

  Bowa, udzu winawake wa udzu winawake, ndi mikate ya mkate zimapangidwira maluwa okoma kwambiri ameneŵa. Zimapangidwa ndi mapulogalamu ophika, choncho pitirizani kupezerapo njirayi pamene muli ndi mapira omwe mwatsala omwe mukuyenera kuwagwiritsa ntchito.