Salad mkpụrụ osisi a nke Zesty ga -enyere gị aka iru ọnụ ọgụgụ eriri ụbọchị gị

Ndinaya

• Salad asparagus na ọka wit Berry
• Efrata
• Ntuziaka
• Nyochaa maka

Ndo, quinoa, enwere ọka ọhụrụ nwere nnukwu nri n'ime obodo: ọka wit. Teknụzụ, iberibe ndị a na -ata ata bụ mkpụrụ ọka wheat niile, a na -ewepụ ahịhịa ha na -adịghị eri nri wee wepụ bran na germ. Ebe ọ bụ na enweghị mmezi, mkpụrụ ọka wheat bụ mkpụrụ osisi juru eju na nri. (Ị maara na ejikọtara oriri ọka dum na ndụ ogologo ndụ?)

Ihe atụ: Otu iko mkpụrụ osisi ọka esiri esi nwere gram 11 nke eriri na protein gram 14, na mgbakwunye na pasent 18 nke ego a na-atụ aro kwa ụbọchị nke ígwè. (Ma ọ bụrụ na ị na -arịa ọrịa farro, nwalee otu n'ime ọka ochie a.)

N'ihi profaịlụ ekpomeekpo ụtọ ya na udidi pụrụ iche, ọka a kwesịrị nlebara anya karịa nri osikapa agba aja aja - na nke ahụ bụ ihe ọka bred ọka bred na -eme. Na asparagus crisp, lemons na-egbuke egbuke, na mkpụrụ pọmigranet tart, salad a na-ele anya (ma na-atọ ụtọ) dị ka mmiri. Mkpụrụ ọka wheat dị mkpa maka efere a, n'agbanyeghị, ike ha na -enye ha ohere ijide ụtọ na udidi nke herby vinaigrette nke ọma ma nyere aka weta salad ọnụ.

Ị dịla njikere esi nri? Pro n'ọnụ: Jide n'aka na ị sook na ọka wit tomato (ma ọ bụ ihe ọ bụla ọzọ ọka, n'ihi na okwu) tupu oge, nke ga-ebipụ nri oge na ọkara na-eme ka ha mfe mgbari. Tinye ha n'ime ite ite, ma jiri mmiri kpuchie ha n'abalị ahụ tupu ị na -eme atụmatụ ime nri gị, wee kpochapụ ha tupu isi nri n'echi ya. (Ma ọ bụrụ na ị hụrụ salad ọka wit a n'anya, ị gaghị enwe ike ịnweta salads ndị a na-eju afọ.)

Salad asparagus na ọka wit Berry

Malite imecha: 1 hour 5 nkeji

Na -eje ozi: 4

Efrata

Salad na asparagus

• 1 3/4 iko mkpụrụ ọka wheat (iko anọ esiri esi)
• Nnu mmiri na ose oji n'ala ọhụrụ
• 2 obere lemons, dị mpekere nke ukwuu
• 2 tablespoons gbakwunyere 1 teaspoon mmanụ oliv na-amaghị nwoke na-amaghị nwoke, tinyekwara ihe ndị ọzọ maka drizzling
• 2 ụyọkọ asparagus (paụnd 2), agwụchachara
• 2 iko pasili, ikekwe chopped
• 1 cup dill, nke dị ntakịrị
• 3/4 iko mkpụrụ pọmigranet
• 3/4 iko pistachios toasted, a na-egbutu ya
• 3 scallions, akụkụ akwụkwọ ndụ akwụkwọ ndụ naanị, nke ejikọtara nke ọma na enweghị isi

Mgbakwasa

• 3/4 iko akwụkwọ cilantro na ahịhịa juru na ya
• 1/2 obere shallot, chopped
• 3 tablespoons ihe ọ juiceụimeụ lime ọhụrụ
• 1 1/2 teaspoons mmanụ a honeyụ
• 3/4 teaspoon ala cumin
• 3/4 teaspoon ala coriander
• 1/3 iko mmanụ olive na-amaghị nwoke

Ntuziaka

1. Na obere efere, jikọta mkpụrụ ọka wheat, iko mmiri 10, na nnu 1 ngaji. Da na obụpde n'elu ọkara-elu okpomọkụ. Belata okpomọkụ ka ọ dị obere, gbadaa ruo mgbe mkpụrụ ọka wit dị nro, nkeji 45 ruo 60. Wepu nke ọma, ma hapụ ka ọ dị jụụ.
2. Ka ọ dịgodị, kpoo oven ruo 350 Celsius. Debe mpempe achịcha na akwụkwọ akpụkpọ anụ. Tụọ mkpụrụ lemon mịrị amị na mmanụ 1 teaspoon na mpempe achịcha a kwadebere, wee gbasaa n'otu akwa. Richaa ruo mgbe mpekere lemon dị caramelized, na-ele anya nke ọma na njedebe ma na-atụgharị ọkara, nkeji 25 ruo 30. Mee ka ọ dị jụụ, wee gbuo mpekere 8 nke ọma. Debe mpekere ndị fọdụrụ.
3. Tinye oven ruo 400 ° F. N'elu nnukwu efere achịcha, fesaa asparagus ahụ na mmanụ ngaji 2 fọdụrụ. Oge na nnu na ose. Richaa ruo mgbe akwụkwọ ndụ akwụkwọ ndụ na-egbuke egbuke ma dị nro, ihe dị ka nkeji 10.
4. Iji mee ihe mgbakwasa ahụ, na blender ma ọ bụ ihe oriri, gbanye cilantro, shallot, ihe ọṅụṅụ lime, mmanụ aṅụ, cumin, na coriander ruo mgbe a ga-egbutu ya nke ọma. Ka moto na -agba ọsọ, wụsa mmanụ olive n'ime mmiri na -adịghị nwayọọ. Oge na nnu na ose.
5. Ghichaa mgbakwasa ahụ n'ime nnukwu efere. Tinye mkpụrụ osisi ọka esiri esi, lemon a ṅara n'ọkụ, pasili, dil, mkpụrụ pọmigranet, pistachios, na scallions. Oge na nnu, na -amanye ka ị gbakọta.
6. Kwadebe asparagus na ala nke efere. Wunye salad beri n'elu asparagus. Jiri mpekere lemon a ṅara n'ọkụ chọọ ya mma. Wunye mmanụ olive, ma jee ozi.

Akwụkwọ akụkọ Shape, mbipụta Maachị 2020

Nyochaa maka