Nutrition Highlights (pakushanda)
Maoriro - 106
Fat - 3g
Carbs - 15g
Protein - 6g
Nguva Yese 40 min
Gadzirira 5 min , Cook 35 min
Kushumira 8 (1/4 kapu imwe neimwe)
Lentils iri antioxidant-pfuma , protein-packed, uye fiberific . Mune mamwe mazwi, iyo inopesana nokuputira chiratidzo chokurota. Ivo vanobikawo nokukurumidza zvakanyanya kudarika mbesa. Izvo zvinonaka zviri mundiro iyi zvinouya kubva kumakumbo, mishonga, uye zvinonhuwira, izvo zvinoreva kuti ndiro yose hairegi kuzere ne sodium.
Zvimwe zvinoshandiswa kuchinjwa nekugadziriswa
Edza kushandisa svondo yakagara yakabikwa kana iwe wakanyanya kuoma panguva. Kuita izvi kubika anyezi uye celery mu 1 teaspoon maorivhi omuorivhi kusvikira zvinyorova, wobva wawedzera zvose zvinoshandiswa kune blender, uchishandisa mvura inopisa kana yemucheka muto kuti utete sezvinodiwa. Wedzera 1/2 teaspoon yepirry powder usati wanyonganiswa kuti uwedzere.
Kuti uwedzere marimu (uye vitamini C!) Kuwedzera huwandu hwemonic uye / kana jisi, kuvhara kunogona kunyatsobata!
Nokuda kwemhepo inopisa, wedzera dash yepayenne pepper. Pepereine yeCayenne ine kemiti inonzi capsaicin, inobatsirawo kurwisana nekuputika. Iwe unogonawo kuwedzera dash yeprika inopfungaira yekuputira fodya.
Kubika uye Kushumira Mazano
Ika lentiki zvishoma pane zvaungangowanzoita, sezvo iwe uchida kuti zvive nyore uye zvakasanganiswa-zvinokwanisa. Iwe unogona kushumira ichi sechidimbu nemakrisiti uye wose gorosi pita chingwa. Kana, zvinonaka zvinoshandiswa sejechaji rinopararira. Sezvo ine puroteni, inogona kushandiswa sezvinyorwa zvezvinomera zveprotini mu sandwiches.
Zvimwe
- 1 cup green lentils (uncooked)
- 1/2 svondo yellow oii (yakagurwa)
- 1 svondo stalk celery (yakagurwa)
- 1.5 tablespoon mafuta omuorivhi (akaparadzaniswa)
- 1/4 mukombe yakasarudzwa parsley (pamwezve kuti inakidze)
- 2 tablespoons mumonamu
- Lemon zest (kubva pa 1 mumon)
- 1/2 teaspoon kosher munyu
- 1/4 teaspoon garlic powder
- 1/4 teaspoon mutsvuku (pasi)
Kugadzirira
1. Muhari huru, vhudza lentils, anyezi, uye celery nemikombe 2 ½ yemvura.
2. Isa mvura kumota uye gadzirisa kupisa kuitira kuti mvura isvike.
3. Hove lentiki kwemaminitsi makumi matatu, kana kusvika kusvikira lentils iri nyoro. Dhonza uye uchengetedze chero yakasara yekubika mvura.
4. Muzvokudya zvekudya kana kuti yakakurumidza kuisa blender, lendisi inobatanidza ne 1 tablespoon maorivhi omuorivhi, parsley, marimu emonimu, 3/4 yezvinyorwa, munyu, poda yegarlic, uye pepper yakasviba kusvikira yakanyorova.
Wedzera kusachengetwa kubika muto mu 1 tablespoon increments kuti ubatsire kana zvichidikanwa.
5. Gadzira nekuwedzera kweparsley uye yemon, uye uchinge uchinge uchinge uchinge usasipo mafuta omuorivhi usati washumira.