BRR. Ọ gwụla ma ị nọ n'ọnọdụ ọkụ ma ọ bụrụ na ị nwere ike ịba n'akụkụ ọdọ mmiri ma n'ebe a n'ebe ugwu ... BRR. Nnukwu okpukpu nke narị afọ nke ọ bụla "mere ka anyị nwee ihe karịrị 30" nke snow, ma ugbu a, anyị na-enweta ụdị ụbọchị ọ bụla nke ịgba ọsọ, ifufe ikuku na oyi na-atụkarị. Ị maara onye na-eme ka ị chọọ ịnọ n'ụlọ, na-eyi akwa uwe, na-arịgo n'àkwà ma na-eri nnukwu nnukwu efere nke ihe dị ọkụ? Yup, ọ bụ m na ọ ga-abụ m ọbụlagodi ruo April.
Ya mere, nnukwu izu kwa izu nke a na-esi na ya eme ihe na-edozi ahụ, ọ dịkwa m mkpa na m na-enye ha ọgwụ dị mma. Anaghị m ekwu na mkpọkọta mkpọ nile nwere egwu ma m na-ahụ ha mgbe niile. Nnu na akwa. Ọ na-amasị m ịgbakwunye eriri na curry na cumin na mpi amị ka m mee ka ọ bụrụ ihe ngwakọta nke nkasi obi na ịgba.
Kọlịflawa bụ otu n'ime akwụkwọ nri m kacha amasị m ma ọ na-eme ka o sie ike. Ma, ọ bụ ihe dị ụtọ na-adọrọ adọrọ na ụfụ nke cumin. Ihe ederede velvety bụ egwuregwu zuru oke na ụfọdụ chickpeas crunchy. Ihe ndị ahụ na-adọrọ mmasị karia croutons ma ugbu a enwere m ọkụ na obi ụtọ.
Ihe Ị Ga-achọ
- Maka ofe:
- 1 tablespoon mmanụ oliv
- 1 yabasị (peeled na sliced)
- 4 iko ọkụkọ ngwaahịa (abụba dị ala, sodium dị ala kacha mma)
- 2 iko kọlịflawa florets
- 1 nnukwu potato nduku (peeled na quartered)
- 1 teaspoon cumin (ma ọ bụ karịa ka atọ)
- 1/2 teaspoon garlic ntụ ntụ
- 1 cup mmiri ara ehi
- Ngwunye nke nnu na ose na-atọ ụtọ
- Maka Cickchy Chickpeas:
- 1 nwere ike (ihe ruru 15 oz.) Chickpeas (drained na rinsed)
- 1 tablespoon mmanụ oliv
- 1/2 teaspoon cumin
- 1/4 teaspoon garlic ntụ ntụ
- Nnu na ose nụrụ ụtọ
Otu esi eme ya
Gbakwunye mmanụ oliv na nnukwu ite ofe ya na okwute ya na sliced. Saute maka minit ole na ole na ọkara okpomọkụ ruo mgbe eyịm amalite agba. Welie okpomọkụ ma gbakwunye ọkụkọ ahụ, mgbe ahụ, nduku na-esi n'ebe ahụ, kọlịflawa florets na cumin. Were na obụpde, ekpuchi, belata okpomọkụ ka ọ dị ala na simmer maka minit 25.
N'iji ma ọ bụ mixnder (stick) blender ma ọ bụ blender mgbe niile, puree ofe.
Tinye mmiri ara ehi, nnu na ose.
Mgbe ofe na-esi nri, jikọtara chickpeas ndị a gwọrọ ma kpochaa ya, mmanụ oliv, cumin na garlic ntụ ntụ. Ị nwere ike ma gbasaa ha na mpempe ọka ma ghee na oven na ogo 400 maka nkeji 20 ma ọ bụ, dịka m mere, jiri nkedo ígwè na stovetop ma na-emegharị oge ụfọdụ. Oge na nnu na ose ma na-eje ozi n'elu ofe eghe.
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 263 |
| Ọnụba abụba | 8 g |
| Abụba buru ibu | 2 g |
| Abụba na-enweghị ntụpọ | 4 g |
| Cholesterol | 9 mg |
| Sodium | 422 mg |
| Carbohydrates | 36 g |
| Fri nri | 6 g |
| Protein | 13 g |