Akwụkwọ osisi greepu sitere na nri ndị Alaeze Ukwu Ottoman na-emetụta, gụnyere ma ọ bụghị nanị na nri Turkish, Greek, na Middle Eastern. Ihe a na-atọ ụtọ bụ ndị a maara dị ka dolmades. Dolma si na Turkish verb dolmak, 'na-sted', na pụtara pụtara "stuffed ihe".
Maka ndị gị na-amaghị dolmades, ma ọ bụ osisi grape chụrụ, ha bụ ihe na-atọ ụtọ! A na-achọta akwụkwọ osisi vaịn, na-esote mmanụ olive, pickles na ndị dị otú ahụ na ụlọ ahịa ịzụ ahịa gị, ma na-ejikọta osikapa, anụ, na akwụkwọ nri. Ọ bụ ezie na ọtụtụ ọdịiche dị na ha dị. Na mbu, o yiri ka ọ na-esiri ha ike imikpu, ma ha dị mfe, dịka akwukwo n'onwe ya na-adịkarị nnukwu ma dị nnọọ mma.
Ihe Ị Ga-achọ
- 24 ruo 30 grape epupụta (egosiri, drained na nkewa.) Nke a bụ ego dị na ite ahụ ... na-emekarị ihe fọdụrụ)
- Maka Na-ejuputa:
- 2 iko akwukwo nri efere
- 1 cup quinoa (esiri na akwukwo nri akwukwo dika ntuziaka ndu, kpochapu ma o choro)
- 2 iko tomato (diced)
- 2 iko esi nri chickpeas (pulsed obere oge na ihe oriri na-arụ ọrụ ruo mgbe crumbly)
- 1 tablespoon olive mmanụ (mmezi amaghị nwoke)
- 1 ihe ọṅụṅụ lemon ihe ọṅụṅụ tablespoons
- 1/4 iko mint (minced fresh)
- 1 shallot (minced)
- 1 ruo 2 teaspoons nnu (nnu mmiri, ma ọ bụ ka o rie)
- Maka Mkpọ:
- 1 1/2 iko esiri Cannellini agwa (ihe dị ka 1 nwere, drained na rinsed)
- 2 ruo 3 tablespoons lemon juice
- 1/2 na 3/4 iko mmiri (ka mkpa)
- 1/2 teaspoon nnu (nnu mmiri, ma ọ bụ ka o rie)
Otu esi eme ya
Ihendori:
- Nanị puree agwa na ihe ọṅụṅụ mmiri lemon na ntakịrị mmiri ruo mgbe ire ụtọ.
- Tinye mmiri zuru ezu iji mee ka ọ na-agba ọsọ, ma ka ọ dị arọ na-agbanwe agbanwe. Nnu nụrụ ụtọ.
Na-ejuputa:
- Mee ka quinoa esi nri gwuo obere ma jirizie tomato, chickpeas pulsed, mmanụ olive, ihe ọṅụṅụ lemon, mint epupụta, minlot na nnu.
Tinye na akwukwo vine ma kechie ya dika:
- Akpa, were ngwakọta agwakọta a na-emepụta ihe a ma debe akwukwo osisi vaịn ya na mbara ala nke mere ka a mepee ya.
- Na-esote, tinye ụfọdụ nri n'ime etiti, ihe dị ka 2 tablespoons tablespoons bụ zuru ezu maka mkpụrụ vaịn. Na-atụgharị otu ọnụ, m na-amalite mgbe niile na ala. Mgbe nke ahụ gasịrị, tuo ya n'akụkụ ma kechie ya dị ka ị ga-esi burrito.
Ọ na-akawanye mma mgbe ị na-eyikpu, ma jiri ịkpachara anya ka ị ghara imebi mkpụrụ osisi greepu-nwayọọ ma guzosie ike bụ mgbe ọ bụla m chọrọ ịgakwuru.
Tinyegharịa ruo mgbe e mejuputara ihe niile ma ọ bụ akwụkwọ osisi greepu, nke ọ bụla na-abata. Ọnụ ọgụgụ gị nwere ike ịdị iche na-adabere n'ikike nke akwụkwọ osisi vaịn gị.
Iji jụọ akwụkwọ osisi grape, tinye ya na efere, jiri obere mmanụ olive, ihendori na n'elu na-agba ya na ose oji. Chekwaa n'ime nju oyi ma ọ bụrụ na achọrọ.
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 94 |
| Ọnụba abụba | 1 g |
| Abụba buru ibu | 0 g |
| Abụba na-enweghị ntụpọ | 1 g |
| Cholesterol | 0 mg |
| Sodium | 303 mg |
| Carbohydrates | 16 g |
| Fri nri | 4 g |
| Protein | 5 g |