Nutrition Highlights (pakushanda)
Maoriro - 330
Fat - 3g
Carbs - 59g
Maprotheni - 18g
Nguva Yese 60 min
Prep 15 min , Cook 45 min
Kushumira 4 (1 mukombe dal + 1/2 mukombe quinoa)
Pulsi ndiyo mbeu inodyiwa yemichero mumhuri yegume uye inosanganisira lentils, nyemba, uye peas. Zvokudya zvakapoteredza pasi pose zvinotenderera kumapulisa sechinhu chinobva puroteni. Iyi dhairi yakagadzika pairi yakaparadzaniswa mapeas peas ne quinoa, yakakura yeprotini mbeu inogona kugadzirirwa uye kudyiwa segorosi.
Kudya chikafu chinosanganisira maruva uye mamwe maitiro emapuroteni anodyara zvinogona kubatsira kuderedza ropa rekutsvaira uye ropa, uye kubatsirwa nehutachiona hwehutano, izvo zvose zvinokonzerwa nehutano hwechirwere chepfungwa.
Nguva dzose kushandiswa kwemajisi nemafuta zvinogonawo kuderedza ngozi kune mamwe marudzi ekenza nekuda kwehuwandu hwefiber uye antioxidant . Nokuita imwechete yeviri yezvokudya zvaunodya zuva rimwe nerimwe kubva kune imwe nzvimbo yemichero-yakabva, iwe unozvipa imwe nzvimbo pachigadziko kuti unakidzwe nenyika yakawanda uye inonaka kune miriwo, michero, nyemba, marumusi, makungu, uye mbeu.
Zvimwe
- 1 kapu yellow split peas kana lentils
- 1/2 mashizha eiii, akacheka kuita zvikamu zvina makumi mana
- 1 teaspoon itsva grated ginger
- 1.5 maaspuni pasi pasi turmeric
- 1 teaspoon pasi cumin
- 1 teaspoon pasi coriander
- 1/2 teaspoon munyu
- 1 midhivha yegavha yakagadzirwa, yakamanikidzwa kana yakagadzirwa zvakanaka pasi pe microplane
- 3/4 mukombe cherry tomato, hafu
- 2 tablespoons yakasimwa basil kana cilantro, zvichida
- 2 makapu akabikwa quinoa
Kugadzirira
- Isai uye sarudzai yellow split peas. Wedzera panhombe huru nemakumbo eonisi, ginger, zvinonhuwira, munyu, uye 4 makapu mvura.
- Uyai kune chemota, achikuvadza dzimwe nguva. Kana uchinge wabiya, deredza kupisa kuti usvike uye ubike maminitsi makumi matatu kusvika ku40, kusvikira mapepa akaparadzana ari nyoro. Wedzera garlic yakamanikidzwa mushure mekusanganiswa kwave kuri kumira kwemaminitsi makumi maviri.
- Kana wanyorova, bvisa kupisa uye ushandise kubhabhatidza kubheta kuti zvinyatsonaka pure musanganiswa, ugosiya dzimwe mahwanda akaparadzana uye mamwe akacheneswa, kusvikira mavara akawedzerwa. Zvimwewo, nyatsopinza musanganiswa mu blender uye kupisa kwemaminitsi mashomanana kusvikira chidimbu chisati chasvika.
- Gadzirai mu cherry tomato halves uye mitsva yakatsvawa yakasikwa. Wedzera mimwe yakawanda munyu kuravira.
- Shumira neoquinoa yakagadzirwa.
Zvimwe zvinoshandiswa kuchinjwa nekugadziriswa
Panzvimbo pekutamisi tamatisi, unogona kuwedzera zvakasvibiswa zvakatsvuka kana bhuru bheri pepper nekuda kwechivara chemavara uye mutsva. Yese cherry tomate uye tsvuku tsvuku tsvuku yakaderera mumakirori uye ose ane zvinokonzera antioxidant mazana nekuda kweiyo tsvuku tsvuku.
Panzvimbo yequinoa, edza izvi nemashiripiti. Mushonga ndeimwe rudzi rwepuroteni yakakwirira, mbeu isina guten yakagadzirwa uye inopedzwa segorosi. Millet, yakafanana ne quinoa, inogona kugadzirirwa muyero 1: 2 yembeu kusvika kune mvura. Uyai kune chemota pane stovetop, uye itai kuti muve nemamota uye gadzirai maminetsi gumi nemashanu. Dhavhara, bvisa moto uye uite kuti uimirire kwemaminitsi gumi, zvino fukisa neforogo uye ushande.
Kubika uye Kushumira Mazano
Iwe unogona kushandisa yellow yellow lentils kana yellow split peas iyi recipe. Kunyange zvazvo vose vari kutorwa semapulses, mapepa akaparadzana uye lentiyamu anobva kune zvakasiyana-siyana zvemajisi.
Kupatsanidza mapepa ndiwo mhando yemunda wepahara, iyo pea yakakurumbira kunyanya, apo lenzi inotanhwa sembeu yemiti uye yakasva. Kuparadzanisa mapepa ane zvakapoteredza 3-dimensional shape apo lentils dzinoita sedare. Izvo zvose zvakakwirira muprotheni, fiber, uye mavitamine anokosha nemaminerari, uye ose ari maviri asina mafuta.
Mumwe nomumwe anoshumira 1/2 mukombe dal ne 1/2 mukombe quinoa.