Mkpụrụ ọka bụ ihe nchịkọta nke nri nri n'Ebe Ọwụwa Anyanwụ Ụwa, ọ bụghị ikwu na ị bụ akụkụ nke ahụ ike zuru oke. M hụrụ ha niile n'anya ma nwee ọhụụ nke ndị nlekọta na shelf na kichin m, nke ọ bụla jupụtara ụdị ọka dị iche. Enwere m ike ịkụ abụ otuto nke ọ bụla dị iche iche ma achọpụtala m na odi nso yiri ka m ga-ahọrọ n'oge na-adịghị anya. M na-azụta ụdị ugwo nke a na-ahụkarị (nke a na-ejikarị n'ọtụtụ ahịa) na ọ dị ngwa nri, nanị minit 20, ọ dịghịkwa mkpa ịkwadebe dị ka ntanetị ma ọ bụ tiri. Ọ na-apụtakwa dị nnọọ nro, ma, m, nwere ekpori ọkụ karịa ọtụtụ ndị ọzọ.
Achọtara m na ọ zuru oke dị ka osikapa dochie anya mgbe achọrọ m ihe nwere ọtụtụ eriri na nri. Ọ bụkwa nnukwu ihe nnọchite maka ọka barley na soups na salads. Dị ka ọka ọ bụla, eriri ahụ na-eme ka m dịkwuo ogologo karịa ka m wee ghara inweta munchies mgbe e mesịrị na mgbede. Kuki kuki ... anaghị agụta, nri?
Ejikọtara m anụ ahụ na-atọ ụtọ nke eyịm na carrots, na-atọ ụtọ nke tahini na ụzụ cumin maka nnukwu ekpomeekpo!
Ihe Ị Ga-achọ
- 1 cup farro
- 8 carrots (peeled na sliced na ọkara lengthwise)
- 2 tablespoons olive olive (kewara)
- 1 yabasị (peeled na sliced)
- 1 teaspoon
- cumin
- 1 tablespoon nri pasili (chopped)
- Nnu na ose nụrụ ụtọ
- Cumin Tahini Sauce:
- 1/4 iko sesame tapawa
- 1/4 iko mmiri
- 1 garlic clove (peeled na finely minced)
- 1 tablespoon ihe ọṅụṅụ lemon
- 1/4 teaspoon cumin
- Nnu na ose (nụrụ ụtọ)
Otu esi eme ya
Tupu ikpo ọkụ ọkụ ruo ogo 400.
Gwakọta 1 tablespoon nke olive mmanụ na teaspoon nke cumin. Bee ma kpoo carrots ma gbanye ha na cumin mmanụ. Debe akwụkwọ mpempe akwụkwọ na-eji akwụkwọ akpụkpọ anụ mee ihe, oge ya na nnu na ose ma ghee na oven maka minit 30.
Were nnukwu ite nke mmiri salted na obụpde. Tinye nro, kpuchie, belata okpomọkụ ka ọ dị ala na simmer maka nkeji iri abụọ. Dicha ma laghachi n'ite ahụ.
Gbakwunye tablespoon nke mmanụ olive gaa na skillet ma ọ bụ tinye ígwè pan tinyere sliced yabasị. Saute maka nkeji ole na ole ruo mgbe yabasị dị nro na ìhè aja aja. Mee ka yabasị sauteed n'ime ebe a kụrụ ya.
Mee cumin tahini ihe oriri site na ijikọta paste pasame, mmiri, garlic a na-egwunye, ihe ọṅụṅụ lemon na cumin na nnukwu efere. Mee ka ọ dị ụtọ na oge ya na nnu na ose na-atọ ụtọ.
Iji na-eje ozi, gbanye ihe ubi na yabasị na efere na efere efere, n'elu ya na carrots a ṅara n'ọkụ ma na-etinye ya na tahini ihendori.
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 333 |
| Ọnụba abụba | 16 g |
| Abụba buru ibu | 2 g |
| Abụba na-enweghị ntụpọ | 8 g |
| Cholesterol | 0 mg |
| Sodium | 346 mg |
| Carbohydrates | 47 g |
| Fri nri | 11 g |
| Protein | 8 g |