Achịcha na ịgba ụta abụghị maka okpomọkụ! Weta egwuregwu gị salad n'ime ọnwa nchịkwa site na iji ihe ndị ọzọ dị ka carrots na kabeeji ma na-amị ha. Ịga njem ngwa ngwa na igwe ọkụ na-ekpo ọkụ na-ezipụ ihe ndị ahụ na-edozi ahụ ka ha na-eme ka ha dị nro, a na-ekpuchi galik na-esi ísì ụtọ na nhazi ime ụlọ n'elu.
Tahini bụ mkpụrụ na-acha mkpụrụ osisi sesame, a pụkwara ịchọta ya na mpaghara ụwa nke ụlọ ahịa gị, dị nso na ntụekere peanut, ma ọ bụ n'ime oghere ahụ. Otu dose nke lemon na ntakịrị pasili na-eme ka ihe dị ọhụrụ.
Na-ekpo ọkụ na-enye anụ ọkụkọ ma ọ bụ anụ ezi anụ nri maka nri nri dara ụba. Ma ọ bụ gbanwee salad a n'ime otu efere nri site n'itinye ya na arugula na ọka eghe dika ọka barley .
Ihe Ị Ga-achọ
- 1/2 obere uhie kabeeji, halved na sliced (4 ikochi iko)
- 1 paụnd carrots, peeled na bee n'ime 1/2 anụ ọhịa Mpekere (3 heaping iko)
- 2 tablespoons tinyere 1/4 teaspoon grapeseed na canola mmanụ
- 1/2 teaspoon ose flakes
- Nnu na ose
- 2 iko garlic cloves, unpeeled
- 1/4 iko tahini
- 2 tablespoons ọhụrụ lemon ihe ọṅụṅụ
- 1 teaspoon mmanụ aṅụ
- Ruo 1/2 iko mmiri ọkụ
- 2 tablespoons ọhụrụ pasili epupụta
Otu esi eme ya
- Preheat oven na 475 F.
- Juputa kabeeji na carrots na okpukpu abuo abuo n'elu nnukwu mpempe mmiri. Gbasaa n'ime otu oyi akwa ma fesaa na flakes na oge na-eji mmesapụ aka na nnu na ose.
- Tinye garlic cloves na 1/4 teaspoon nke mmanụ na square nke aluminom foil na blọọgụ ya iji mechie cloves n'ime. Tinye na mpempe akwụkwọ.
- Rie ihe dị ka minit 10, ma ọ bụ ruo mgbe a na-ejighị ihe ọkụkụ na-agba chaa chaa mana carrots ka na-eguzosi ike.
- Jiri nlezianya wepụ galik si na foil na-emepụta akpụkpọ anụ ahụ na-eji mma. Pịa na mma agụba ka ịmepụta mpe.
- Na obere efere, jikọta garlic, tahini, ihe ọṅụṅụ lemon na mmanụ aṅụ. Oge na nnu na ose. Ngwakọta a ga-eme ka ọ dịkwuo. Gbakwunye okpukpu 1/2 nke mmiri ọkụ, otu tablespoon n'otu oge, ruo mgbe ịchọrọ ịchọrọ chọrọ.
- Bulie veggies na pasili ohuru ma jiri ya na ihe ndi ozo.
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 278 |
| Ọnụba abụba | 16 g |
| Abụba buru ibu | 2 g |
| Abụba na-enweghị ntụpọ | 7 g |
| Cholesterol | 0 mg |
| Sodium | 121 mg |
| Carbohydrates | 33 g |
| Fri nri | 8 g |
| Protein | 7 g |