A na-akpọ kabeeji a na-akpọ anụ na-enweghị anụ a na-akpọ lahanodolmathes orphana (n'asụsụ Grik: nke a na-akpọ lah-hah-no-dol-MAH-thes or-fah-NAH). Okwu ahụ bụ "orphana" pụtara "nwa mgbei," na nri Gris na- ezo aka na efere nke a pụrụ iji anụ mee - a na-eme uzommezi a n'enweghị anụ.
Cabbage bụ nri oyi kachasị mma, ihe nchịkwa anụ a na-atọ ụtọ na mmasị Lenten . Egwu ndị a na-atọ ụtọ dị ka nri isi ma enwere ike iji obere ogbe akwụkwọ kabeeji mepụta obere mpịakọta ndị zuru okè dị ka efere n'akụkụ, gbakwunye na tebụl nri, ma ọ bụ ngwa ngwa. Gbalịa ha na-ejikwa chard leaves na Romaine letus epupụta.
Ihe Ị Ga-achọ
- Maka Nri:
- 1 nnukwu yabasị (finely chopped)
- 2 iko eresi (ọkacha mma ogologo ọka)
- 3 ọkara mfri eke tomato (finely chopped)
- 1 tablespoon dill fresh (chopped finely)
- 1/2 iko ọhụrụ pasili (finely chopped)
- 2/3 iko zucchini (ma ọ bụ skwọl Ịtali, nke a kụrụ)
- 2 tablespoons salt salt sea
- 1/2 teaspoon freshly ground pepper
- 1 teaspoon cumin
- 2/3 iko mmanụ olive
- N'ihi na-egosi:
- 30 kabeeji epupụta (ma ọ bụ chard ma ọ bụ Romaine)
- 2 tablespoons mmanụ oliv
- Ihe dị ka otu iko mmiri
- 1 teaspoon niile-nzube ntụ ọka
- Na ihe ọṅụṅụ nke 1 lemon (ihe dị ka 1/4 iko)
Otu esi eme ya
Mee Nri
- Gwakọta yabasị, osikapa, tomato, dil, pasili, zucini, nnu, ose, cumin, na 2/3 iko mmanụ olive n'ime nnukwu efere. Mix ọma.
Kwadebe akwukwo ahihia
- Wepu isi nke kabeeji ma tụfuo ya. Jide nnukwu ndụdụ n'ime etiti kabeeji.
- Were nnukwu ite nke mmiri na obụpde, tinyekwa kabeeji ahụ, na-ahapụ ndụdụ ahụ.
- Mgbe mpụga elu na-acha akwụkwọ ndụ akwụkwọ ndụ, wepụ kabeeji ahụ iji ndụdụ ahụ; wepu akwukwo di nro ma wepu ya.
- Laghachite isi mmiri n'isi na iteghachi usoro ruo mgbe ewepụla akwụkwọ kabeeji niile.
- Ọ bụrụ na ị na-eji akwụkwọ ndị ọzọ dị iche iche, blanch na- etinye na mmiri ọkụ ruo mgbe ha ga-ebelata ma gbanwee akwụkwọ ndụ akwụkwọ ndụ. Wepu akwa ị ga ma ọ bụrụ na ọ dị mkpa. Iji jiri nnukwu chard buru ibu, belata na ọkara ma jupụta ọkara ọ bụla.
Kwadebe Mbido
- Ọ bụrụ na ịme nnukwu kabeeji na-apụta, jiri akwukwo (dum ma ọ bụ ọkara nke nnukwu akwụkwọ). Ọ bụrụ na ị na-eme obere ntụgharị, akwa ga-abanye n'akụkụ anọ (maka obere akwụkwọ, dọba n'ime obere iberibe).
- Maka nnukwu mpịakọta, tinye otu tablespoon nke na-ejuputa 1 anụ ọhịa site na njedebe dị elu nke akwukwo kabeeji. Gbanye ala n'elu nkpuchi ahụ, tụgharịa n'akụkụ, ma tụgharịa.
- Maka obere na-apụta, tinye 1 teaspoon nke na-ejuputa n'otu akụkụ nke akwukwo akwukwo, tinye akwukwo akwukwo n'elu nkpuchi, na-achikota n'akuku ya, ma bulie elu. Agbanyela nke oma. Ọka osikapa ga-achọ ohere iji gbasaa n'oge nri.
- Rụba ala nke ite buru ibu na akwụkwọ ọ bụla adọwara adọka ma ọ bụ nke a na-ejighi eji eme ihe (ma mee ka ọ dị elu) ma tinye ya na 2 tablespoons mmanụ olive.
- Ebe na-agbakọta ọnụ ọnụ, na-agbadata na ite ahụ na 2 ruo 3 n'ígwé, dịka ọ dị mkpa.
- Kpuchie ya na efere nke dabara na mpịakọta ahụ, tụgharịa n'akụkụ.
- Tinye ite ahụ na-ekpo ọkụ ọkụ ma wetara ya obụpde (ọ ga-esi na mmiri ya).
- Tinye 1 iko mmiri (ma ọ bụ iji kpuchie akwụkwọ); mgbe ọ maliteghachiri obụpde, belata okpomọkụ ka ọ dị ala, kpuchie ya, ma simmer maka minit 20, ogologo oge maka osikapa ka esi nri.
- Nyocha iji jide n'aka na e mechari osikapa. Wepu efere ahụ.
- Na obere efere, mee ka ntụ ọka ahụ ghọọ ihe ọṅụṅụ lemon ruo mgbe agbasasị. Tinye ọtụtụ tablespoons nke mmiri si na ite ma kpalie iji jikọta.
- Wunye ihe ọṅụṅụ mmiri lemon n'ime ite ma gbanye ite ahụ ka o kesaa. Ghọọ ọdụ 10 ruo 20 nkeji tupu ị na-eje ozi.
- Na-ehicha ọkụ ma ọ bụ na ime ụlọ okpomọkụ.
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 358 |
| Ọnụba abụba | 19 g |
| Abụba buru ibu | 3 g |
| Abụba na-enweghị ntụpọ | 13 g |
| Cholesterol | 0 mg |
| Sodium | 1,554 mg |
| Carbohydrates | 42 g |
| Fri nri | 3 g |
| Protein | 5 g |