Nutrition Highlights (pakushanda)
Maoriro - 346
Fati - 11g
Carbs - 51g
Protein - 13g
Nguva Yese 35 min
Gadzirira 10 min , Cook 25 min
Kushumira 2
Kana ropa rako richikwirira, zvakakosha kuisa mimwe miriwo, mbeu yose , uye fiber muzvokudya zvako. Bhutu rinoputika bhendi rinosanganisira zvose izvi mune imwe imwechete yekudya. Iyi mharidzo yeMediterranean inosanganisira zviyo zvinokwana zviyoa, chickpeas, uye zvizhinji zvemiriwo, izvo zvose zvinopa kuzadza fiber. Iyo tsvuku yakatsvuka uye tomato inopawo mavitamini A uye C uye antioxidant lycopene ye punchi ine utano.
Peppers yakakoshwa zviri nyore kugadzirira uye kubatisisa zvakanaka mufiriji yezvokudya zvemasikati munguva yevhiki. Iwe unogona kugadzira zvaunowedzera kwavari. Shandura zviyo nemucheka mutsvuku kana farro kana uine, kana kuwedzera mbeu dzakasiyana siyana nemiriwo inoda kushandiswa. Iwe unogonawo kuwedzera nyama yakagadzirwa kana kubika kana iwe uchida kuwedzera purotini shoma kana iwe uchida kudya peppers pachako pachako.
Zvimwe
- 2 huru tsvuku tsvuku tsvuku
- 1 kapu yakabikwa quinoa
- 1 mukombe yakadzika sodium yakagadzirwa chickpeas
- 1 cup cherry tomato, quartered
- 2 tablespoons pine nuts
- 2 tablespoons yakatsvawa maorivhi madema
- 1 clove garlic
- 1 teaspoon red wine vhiniga
- 1 teaspoon yakaoma oregano
- Chopped parsley, yekushandira (kusarudza)
Kugadzirira
- Ikoji inopisa kusvika ku 350F.
Tora bhero tsvuku tsvina pasi pasi pakati pehafu uye bvisa stems uye mbeu. Isa pepiti pakabheka peji yakagadzirwa nechechi kana chikafu chekubika kubika.
Muchikamu chinosanganisa, sanganisira zvinosara zvinoshandiswa. Scoop musanganiswa mu pepper halves.
Bika kwemaminetsi makumi maviri nemakumi maviri nemashanu, kana kusvika peppers iri nyore asi huri kubata maitiro avo. Bvisa kubva muvheni uye usaswe neparsley usati washumira (kusarudza).
Zvimwe zvinoshandiswa kuchinjwa nekugadziriswa
Iwe unogona kushandisa rizi yakabikwa yakagadzirwa kana zvimwe zviyo, zvakadai se farro, panzvimbo ye quinoa.
Isa chero miriwo yaunayo mufiriji yako inoda kushandiswa.
Kubika uye Kushumira Mazano
Shandisai tsvina iyi yakatsva sechinhu chinotyisa chezvirimwa kana kutonhora semasikati.
Shandira hafu imwe yepiresi sechidimbu chechidimbu nehuku yakakangwa kana hove kuti ive neprotein yepamusoro.