Nri ọka anụ ọka lentil na-ejikọta mkpụrụ ọka dum, protein na lentil na ọtụtụ nri dị mma na elu-fiber, n'ihi ya, ọ gaghị adịrịrịrị mma maka gị. Nke a na-eri anụ ọka bali nke ọka anaghị esi nri, ma ọ bụghị mmanụ, bọta ma ọ bụ margarine, ma, dịka ihe nchịkọta nke vegan , ọ bụ cholesterol nkịtị.
Ntụziaka a na-ewe otu awa iji esi nri mgbe ị na-egbutu ma na-agagharị akwụkwọ nri. Ị nwere ike ịkwadebe ya maka nri ehihie ma ọ bụ ọbụna mee ka ọ bụrụ ihe nlebara anya nke nri abalị.
Nke a bụ ofe nke na-emepụta nke ọma, ma ị nwere ike reheat ya na ngwa ndakwa nri ma ọ bụ jiri nwayọọ mee ihe na stoveop. Refrigerate leftovers iji na-enwe obi ụtọ karịa ụbọchị ole na ole, ma ọ bụ, kpoo otu akụkụ iji banye n'ọrụ ma ọ bụ ụlọ akwụkwọ iji kpoo maka ọrụ ụbọchị nri ehihie.
Dị ka na-eme ka ike veggie soups? Hụ ihe ndị a na -edozi ngwa ngwa nke a na-esi nri n'ụlọ .
Ntụziaka a bụ n'ikike nke National Barley Foods Council. Dị ka nri na ọka bali? Nke a bụ ihe ntụle ọka bali dị mma iji gbalịa.
Ihe Ị Ga-achọ
- 2-3 cloves garlic, finely chopped
- 1 cup chopped onion
- 2 ọkara carrots, peeled na chopped
- 1 stalk celery, chopped
- 7 iko akwukwo nri efere, kewara
- 1 1/2 iko ọhụrụ mushrooms, sliced
- 1 cup lentil, rinsed
- 1/2 iko pel barley
- 1 tbsp. tomato mado
- 1 1/2 tsp. akpọnwụ thyme
- 1 tsp. curry ntụ ntụ
- 1 akwukwo akwukwo
- 1 tbsp. gbasacha pasili Italian
- 2 tbsp. ihe ọṅụṅụ mmiri lemon ọhụrụ
- 1 tbsp. nri anụ anaghị eri anụ anaghị eri nri (na-agụ akwụkwọ - ọ bụghị ụdị niile bụ onye anaghị eri anụ!)
- 1 tsp. nnu
- 1/2 tsp. oji oji
Otu esi eme ya
- Na-ekpuchi 4-quart saucepan na-abụghị mkpisi nri ịgba.
- Gbakwunye yabasị na galik ma saute maka nkeji 4, na-akpalite mgbe ụfọdụ.
- Tinye carrots na celery; saute maka nkeji 3 n'ogologo, edemede mgbe ụfọdụ.
- Gwakọta na iko isii nke akwukwo nri, tinyere mushrooms, lentil, ọka bali , tomato mado, thyme, curry ntụ ntụ na akwukwo akwukwo.
- Were na obụpde. Dịlata okpomọkụ na simmer 60 ruo 70 nkeji ma ọ bụ ruo mgbe lentil na ọka bali dị nro, ma ọ bụghị mushy.
- Gwakọta ihe na efere, ihe ọṅụṅụ mmiri lemon, ihe nri na Worcestershire, nnu na ose.
- Wepu akwukwo akwukwo ma jee ozi.
Ihe oriri na-edozi ahụ site na Ije Ozi
Calorie 186
10g protein
31 g carbohydrate
10g eriri
4g abụba
1092 mg sodium
Dị ka nri na lentil? N'ezie, ị nwere ike iji ha na ofe, ma nke ahụ abụghị ihe niile. Nke a bụ ihe ntụziaka lentil ndị anaghị eri anụ na-agbalị:
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 184 |
| Ọnụba abụba | 1 g |
| Abụba buru ibu | 0 g |
| Abụba na-enweghị ntụpọ | 0 g |
| Cholesterol | 0 mg |
| Sodium | 1,032 mg |
| Carbohydrates | 34 g |
| Fri nri | 6 g |
| Protein | 11 g |