Lentil na freekeh salad uzommeputa na feta ewu cheese, tomato na sugar snap peas. A na-eji akwụkwọ nri na-edozi ahụ. Ijikọta lentil na freekeh ọnụ na-eme ka a otutu echiche: na lentil na-enye ọtụtụ protein, zuru okè maka ndị anaghị eri anụ, mgbe freekeh na-agbakwunye nnukwu ụba nke eriri, nke anyị niile chọrọ! Ihe mgbakwunye nke cheese cheese, olive oliv na tomato ndị a kụrụ n'ime mmanya vinaigrette na-acha uhie uhie na-eme ka lentil na salad freekeh vaguely reminiscent nke Mediterranean nri ma ọ bụ salad Grik.
Ọhụrụ ka esi nri na freekeh, ma ọ bụ na ị na-esite n'ụzọ ụfọdụ sụọ ngọngọ na ebe a ma ghara ịma ihe freekeh n'ezie bụ? Freekeh bụ ọka nke oge ochie bụ nke na-ewu ewu ọzọ n'etiti ndị osi nri ahụike. Nke a bụ ihe ị chọrọ ịma banyere freekeh , gụnyere nkọwa, ihe oriri na-edozi ahụ na esi esi ya.
Ntụziaka na foto site n'ikike nke Freekeh Foods
Ihe Ị Ga-achọ
- 1/2 iko
- freekeh
- 1 1/4 iko mmiri
- 1/2 pound sugar snap peas (ọhụrụ, bee na ọkara)
- 12 ounce tomato grape (1 ngwugwu, sliced na ọkara)
- 4 cheese nri na-abụghị abụba (ma ọ bụ cheese cheese, crumbled)
- 1 nwere ike lentil (rinsed na drained, ma ọ bụ 2 iko zuru ezu-esie ya lentil)
- 1/4 iko mmanya na-acha uhie uhie vinaigrette (ma ọ bụ akwa sodium Italian mgbakwasa)
- Obere ose na nnu na-atọ ụtọ (ọ dị ọhụrụ)
- Nhọrọ (nụ ụtọ):
- basil dị ọhụrụ
- olive kalamata
- osisi tomato chara acha
Otu esi eme ya
Wunye mmiri na freekeh na saucepan wee weta obụpde maka nkeji 1. Belata okpomọkụ ka ọ dị ala. Kpuchie na simmer maka ihe dị ka minit 25 ruo mgbe freekeh dị nro. Ozugbo esiri ya, wepụ si na okpomọkụ ma dị jụụ na friji.Mgbe freekeh dị jụụ, na-atụgharị na nnukwu nnukwu efere na ihe niile mepụtara ma e wezụga maka cheese. Mee nwayọọ nwayọọ ka ọ ghara ịghọ mushy. Gbakwunye ose buru ibu. Nwuo na cheese.
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 354 |
| Ọnụba abụba | 7 g |
| Abụba buru ibu | 4 g |
| Abụba na-enweghị ntụpọ | 2 g |
| Cholesterol | 25 mg |
| Sodium | 348 mg |
| Carbohydrates | 51 g |
| Fri nri | 12 g |
| Protein | 21 g |