Farro bụ ihe na-ejide ya-okwu ọ bụla na-ezo aka emmer, spelled, na einkorn, ụdị ọka wheat atọ n'oge ochie. Taa ọ na - ejikarị nri Ịtali, ma ụdị ọhịa dị iche iche nwere ike ibute na Crouscent Fertile. Emmer na einkorn bụ ndị na-eme ihe ochie n'Izrel oge ochie, ọ pụkwara ịbụ ọka wheat nke Torah na-ezo aka mgbe ọ na-akọwapụta 7 Mpịakọta nke Israel .
Kedu ụdị ụdị ị ga - ahụ, farro bụ mkpụrụ ọka zuru oke nke nwere ụdị ederede dị mma. Ị nwere ike iji ya na pilafs ma ọ bụ esi nri ya, kama enwere m mmasị na ya dị ka nri maka salads. N'ebe a, a na-amanye ya na kọlịflawa a ṅara n'ọkụ na chickpeas a na-atagharị na-eyi naanị na lemon na mmanụ oliv; Igwe nke textures na flavors dị oké njọ.
Chebe ya, ị ga-enwekwa efere dị njikere n'ime minit 30 - ị nwere ike ịkụkọ chickpeas na kọlịflawa n'otu oge, ebe ọ bụ na ndị na-eme ka ọka witro. Nye ya dị ka efere n'akụkụ ya na anụ ndị a ṅara n'ọkụ. Ma ọ bụ gbanwee ya dị ka salad dị n'ime, rụọ ọrụ n'elu elu ma tinye ya na azụ a gwụrụ.
NDỤMỌDỤ: Ịdị na-eche ihe okike? Jiri uzommeputa dị ka template, ma dezie obi gị. Nnukwu tinye-ins na-agụnye mkpụrụ vaịn ọlaedo ma ọ bụ mkpụrụ osisi ndị ọzọ a mịrị amị, mkpụrụ osisi, ma ọ bụ ihe ndị a ṅara n'ọkụ. Tahine, silan, ma ọ bụ mmanya balsamic balsamic bụ ezigbo ọkwọ ụgbọala.
Ihe Ị Ga-achọ
- 1 1/2 iko (280 g) kọnyere ala
- Maka Chickpeas:
- 15 ounce (425 g) nwere ike chickpeas (drained na rinsed)
- 1 teaspoon cumin
- 1 teaspoon garlic ntụ ntụ
- 1/2 teaspoon smrika papado
- 1/4 teaspoon nnu mmiri ma ọ bụ nnu kosher
- 1 tablespoon extra virgin olive oil
- Maka Kọlịflawa:
- 1 isi isi kọlịflawa (kpochapu ma gbajie n'ime bite-sized florets)
- 1 - 2 tablespoons extra virgin olive oil
- Maka Uwe:
- 2 tablespoons lemon juice (Freshly squeezed ihe ọṅụṅụ nke a lemon)
- 2 tablespoons extra virgin olive oil
- Dash sea salt (ma ọ bụ nụrụ ụtọ)
- Dash ọhụrụ oji (ma ọ bụ na-atọ ụtọ)
Otu esi eme ya
1. Ghaa igwe na 425 ° F (220 Celsius C). Tinye ebe dị n'ime nnukwu anụ dị arọ nke nwere mmiri oyi juru iji kpuchie ihe dị ka sentimita abụọ. Weta na obụpde, belata okpomọkụ, ma simmer maka ihe dị ka minit 18 ruo 20, ma ọ bụ ruo mgbe ugbo dị nro kama ọ ka dị al dente. Dichaa ọka ahụ, kpochaa mmiri mmiri na-ekpo ọkụ, ma nyefe ya na nnukwu efere.
2. Mgbe a na-esi nri, na-akwadebe chickpeas na kọlịflawa: Tinye chickpeas na mpempe akwụkwọ rimmed.
Wụsaa na cumin, garlic ntụ ntụ, paprika smoked, na nnu ma gbanye na uwe. Dee ya na mmanụ oliv wee fesa ya ọzọ ma ọ bụ aka dị ọcha ruo mgbe a na-ekpuchi chickpeas na ngwa nri na mmanụ. Tinye chickpeas na oven na anụ, na-agbanye pan ahụ ugboro abụọ n'oge nri, ruo mgbe ha nwere ọmịiko ma malite ịgbanwuo ọlaedo ma na-agagharị n'èzí, ihe dị ka nkeji 20.
Mee ka kọlịflawa ahụ na-efegharị n'otu akwa akwa na nnukwu nnukwu akwụkwọ. Na-adọba mmanụ olive mmanụ, na-adanye n'úkwù, na-etinye ya na oven dị ọkụ na chickpeas. Ntughari, na-emegharị n'etiti uzo site na nri, ruo mgbe florets dị nro ma malite ịmalite, ihe dị ka minit 15 ruo 20.
3. Gbakwunye chickpeas a ṅara n'ọkụ na kọlịflawa ka ọ banye na farro ahụ ma tụgharịa. Na obere efere, jikọta ọnụ mmiri lemon na mmanụ olive. Wunye mgbakwasa n'elu salad farro, ma jikọta ọnụ. Oge na-atọ ụtọ na nnu mmiri na ose oji ma ọ bụrụ na achọrọ. Nwee obi ụtọ!
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 406 |
| Ọnụba abụba | 15 g |
| Abụba buru ibu | 2 g |
| Abụba na-enweghị ntụpọ | 9 g |
| Cholesterol | 0 mg |
| Sodium | 274 mg |
| Carbohydrates | 57 g |
| Fri nri | 12 g |
| Protein | 16 g |