Ntụziaka dị mma maka oge ọ bụla n'afọ. Nke a quinoa pilaf nwere ike ijere ozi dị ka nri dị n'akụkụ nri na ihe oriri na-edozi ahụ, ma ọ bụ rụọ ọrụ dị ka isi. Ngwá ọka na beets ndị a na-agbagharị agbagọ na-agbakwunye ekpokpo ụtọ dị ụtọ na nri na efere. Kwụsị ma ọ bụ belata oge chi cheese na-eme ka ihe gị masịrị gị.
Ihe Ị Ga-achọ
- 2 iko
- 1 acsh skwọsh (seeded na bee n'ime 1 1/4 anụ ọhịa oké Mpekere)
- 1 nnukwu beetroot (ị ga-ewepụ ma saa)
- 1/3 cheese cheese (crumbled)
- 1/4 iko olive mmanụ
- 1/4 cup walnuts (chopped na toasted, ma ọ bụ toasted pine akụ)
- 2 pasili nke okpukpu pasent
- Nnu (nụrụ ụtọ)
- Maka Uwe:
- 1/4 iko ihe ọṅụṅụ oroma (nke a na-emecha squeezed)
- 1 tablespoon mmanụ oliv
- 1 teaspoon cider mmanya
- 1/4 teaspoon nnu
- 1/4 teaspoon ose oji
Otu esi eme ya
- Juputa nnukwu ite mmiri n'ime mmiri. Weta na obụpde ma gbakwunye slicsh slices. Ogwe skwọl maka 5-6 nkeji. Wepu mmiri, tinye ya na mpempe akwụkwọ ma kpochaa. Bee beetroot n'ime 1/2 nke anụ ọhịa ahụ Mpekere. Debe akwụkwọ mpempe akwụkwọ dị iche. Ngwá skwọsh na kichị mkpụrụ na mmanụ olive na n'akụkụ abụọ. Oge skwọsh na nnu.
- Ngwurugwu na-eri ihe maka ọkara-elu okpomọkụ. Mkpụrụ mmanụ mmanụ na-etinye akwụkwọ nri na nsị. Nri skwọsh na beets 3-5 nkeji kwa mpaghara ma ọ bụ ruo mgbe obi na caramelized. Kpachara anya na-atụgharị ha na mmiri ahụ ma na-ekiri ihe ọkụkụ na beets. Ha nwere nnukwu shuga ma nwee ike ire ọkụ ma ọ bụrụ na ọ fọdụrụ ogologo oge. Ozugbo a na-esi nri na-esi na gill.
- Jikọta ihe mgbakwasa na obere efere. Debe nri quinoa na efere buru ibu, fesa ya na nnu. Tinye pasili na ikpokọta. Kwadebe akwụkwọ nri ndị a na-achọta n'ime ya ma wụnye mgbakwasa. Top na cheese crumbled na toasted walnuts. Jụọ ozi ozugbo.
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 479 |
| Ọnụba abụba | 27 g |
| Abụba buru ibu | 5 g |
| Abụba na-enweghị ntụpọ | 15 g |
| Cholesterol | 11 mg |
| Sodium | 221 mg |
| Carbohydrates | 53 g |
| Fri nri | 9 g |
| Protein | 12 g |