Akwukwo asparagus nke a na-esite na ya na-eji okpukpu asparagus eme ka o sie ike ma jiri flafored na-eme ka o sie ike, ihe ngwakọta nke pasili, galik, na lemon. Na-eje ozi ya dị ka ụzọ mbụ na oge opupu ihe oriri n'oge opupu ihe ubi ma ọ bụ dị ka ihe ọkụrị nke ọma na salad n'akụkụ, otu cheese, na ụfọdụ achịcha na-eko achịcha.
Ihe Ị Ga-achọ
- 1 ụyọkọ
- asparagus (ihe dị ka 12 ounces)
- 4 iko akwukwo nri akwukwo ma obu
- anụ ọkụkọ
- 1 nwere ike (15 ounces) chickpeas (aka
- garbanzo agwa), rinsed na drained
- 1 teaspoon ezigbo osimiri nnu, gbakwunyekwuo uto (hapụ ọtụtụ ma ọ bụrụ na ị na-eji ụlọ ahịa echere efere)
- 1/2 iko akwukwo nri akwukwo pasili
- 10 na 12 Mint epupụta (nhọrọ)
- 1 lemon
- 1 garlic garlic
- 2 tablespoons
- mmanu mmanu na-adighi-eleghi anya
- 1/4 teaspoon freshly ground black pepper
Otu esi eme ya
- Kpochapu ahihia asparagus site na igbutu ma wepuo ala di elu ma o bu nke ogwu (oburu na akppochapu ya ma obu na-acha odo odo, gbutuo ya ma kpofuo ya iji kpochapu ya!). Beechaa ntụ ọka asparagus (dịka 1 inch ma ọ bụ karịa) wee hapụ ha. Jiri nlezianya hichaa ihe fọdụrụ na stalk asparagus ma mee ka ha wepụ iche na ndụmọdụ ahụ.
- Richaa ma kpochapụ chickpeas.
- Tinye chickpeas na efere na akara saucepan. Weta na obụpde n'elu oké okpomọkụ. Gbakwunye stalk asparagus na nnu, ma ọ bụrụ na iji. Gbanwee okpomọkụ iji nọgide na-ehicha ma na-esi nri ruo mgbe asparagus dị nnọọ nro, minit 5 ruo 10 dabere n'otú oke osisi asparagus dịruru.
- Mgbe ofe simmers, gbanye pasili. Tinye ya na obere efere. Ọ bụrụ na ị na-eji mint, tinye ya na gbakwunye ya na pasili.
- Bee ma gbanye garlic ma tinye ya na pasili.
- Zest na lemon n'ime ngwakọta pasili-garlic. Bee ihe omimi na ọkara ma mee ya n'ime ngwakọta. Tinye mmanụ oliv na ose. Gbalịa ijikọta. Tinye nnu ka o detue ma wepu ya.
- Ọ bụrụ na ị nwere onye na-ejide onwe gị, ugbu a bụ oge dị ukwuu iji ya-gbanye mmiri n'ime ite ahụ ruo mgbe ị ga-eji ire ụtọ. Ọ dịghị onye na-agbanyeghị aka? Na-esi nri dị na ihe oriri na-edozi ma ọ bụ na-eme nri. Jide n'aka na ị ga-ekpuchi elu ya na ịpị kichin iji jide ọkpụkpụ ọ bụla ma zere ọkụ ọkụ ọbụla. Mee ka obi ruo gi ala, kpamkpam.
- Ghaaghachi ofe na ite ma weta ya na simmer. Tinye ntuziaka asparagus dị iche iche, belata okpomọkụ iji nọgide na-ekpo ọkụ, na-esi nri ruo mgbe ntụziaka ahụ dị nro, ihe dị ka nkeji 3. Tinye nnu ka o rie. Na-esite efere na-ekpo ọkụ, na-ekpuchi ngwakọta garlic-parsley n'elu.
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 416 |
| Ọnụba abụba | 12 g |
| Abụba buru ibu | 2 g |
| Abụba na-enweghị ntụpọ | 6 g |
| Cholesterol | 0 mg |
| Sodium | 1,481 mg |
| Carbohydrates | 61 g |
| Fri nri | 14 g |
| Protein | 22 g |