Amaphuzu avelele kokudla (ukukhonza ngakunye)
Amakholori - 383
Amafutha - 23g
I- Carbs - 32g
Amaprotheni - 14g
Ingqikithi Isikhathi esingama-20
Lungisa amaminithi angu-20 , pheka amaminithi angu-0
Izinkonzo 4 (2 izinkomishi ngamunye)
Le iresidi yaseSediterranean eqoshiwe iyisisombululo esiphelele sokwenza phambili sesidlo sasempilo nesondlo. Khetha utamatisi omnandi, ovuthiwe kanye ne-bell pepper, kanye nomthamo okhululekile we-oregano oqoshiwe ukuze wenze isidlo esilula kodwa esiphundu.
Imfucuza encane ye-FYI: Ubhontshisi be-Garbanzo kuyindlela enhle yokwengeza amaprotheni asekelwe kwisitshalo ekudleni kwakho, kanye nokuthola izinzuzo ezengeziwe ze-fibre ze-microbiome enempilo. I-Oregano, efana namakhambi amaningi, icebile kuma- antioxidants futhi ibuye ibe nezindawo zokulwa ne-bacteria. Jabulela!
Izithako
- 3 wezipuni ngaphezulu amafutha omnqumo virgin
- 2 wezipuni ujusi kalamula
- 2 wezipuni oregano fresh, oqoshiwe, kanye okunye for ukuhlobisa
- Te isipuni sikasawoti, noma ukunambitha
- I-ground pepper emnyama, ukunambitha
- I-15-ounce ingaba nobhontshisi bama-garbanzo, ahlanjululwe futhi agonywe
- Ikhukhamba enkulu ekhulu, ehlutshiwe futhi eqoshiwe
- 2 izinkomishi ezincane utamatisi cherry noma amagilebhisi, uthathe ngesigamu
- 1 indebe ebomvu, ephuzi, noma e-orange bell, eqoshiwe
- 1/2 indebe i-Kalamata iminqumo, igwetshiwe futhi iqoshiwe
- Ama-ounces angu-6 (cishe 1 indebe)
- Okuzikhethela: ½ inkomishi eqoshiwe anyanisi obomvu
Ukulungiselela
Yenza i-vinaigrette: Hlanganisa amafutha omnqumo, ijusi kalamula, i-oregano, usawoti kanye nopelepele emgodini omncane weglasi. Shake kahle ngesembozo ukuze uhlanganise izithako.
Yenza isaladi: Thela ubhontshisi we-garbanzo esaladini elikhulu noma ukuxuba ibhodlela. Hamba ikhukhamba, utamatisi, ubhontshisi bebell, iminqumo, kanye anyanisi obomvu ongakhetha kukho. Yengeza yonke imifino esitsheni kanye nobhontshisi we-garbanzo.
Engeza i-feta feta kumabhontshisi nemifino bese uthela isaladi ukugqoka phezulu. Hlanganisa kahle ukuhlanganisa izithako. Okuphezulu nge-oregano eyengeziwe, uma ngabe ufisa, ngaphambi kokukhonza.
Ukuhlukahluka Kwesithako kanye Nokusekela
Uma ungathanda, ungashintsha ubhontshisi be-garbanzo kolunye ubhontshisi ozithandayo. Bonke banikeza i-fibre yokugcwalisa, insimbi, amaprotheni, nokuningi.
Ukuze uthole amaprotheni amaningi engeziwe, cabanga ngokungeza isifuba esikhiqiwe. Uma unenkukhu ephule lokhu kuwusebenzisa kakhulu!
Amathiphu wokupheka nokukhonza
Lesi isaladi siphelele ngesidlo esenziwe ngaphambili futhi singagcinwa esitsheni esifakwe kahle esiqandisini kuze kube yizinsuku ezintathu. Ukugubha ukudla kwakho, sebenzisa izithelo ezintsha kanye ne-gliten-free pita isinkwa.
Ukuze uthole ukudla okumnandi kwesidlo sasekuseni, gcina izimpahla ezithile ezimbizeni zamasoni.