Ụdị skwọsh dị iche iche, ma n'oge oyi ma n'oge oyi, na-amasị m, ọ na-anọkwa n'ụlọ m mgbe niile. Ma echetara m mgbe mbụ m gụsịrị akwụkwọ na mahadum, kwabatara n'ụlọ m ma malite ịmụta otú m ga-esi na-eri onwe m. M zụtara ma gbalịa ọtụtụ ihe oriri dị iche iche mana m ga-ekwenye n'ụzọ zuru ezu na oge mbụ m zụtara otu skwọl na-ebugharị bụ n'ihi aha. Dumpling bụ okwu dị ụtọ ma na-atọ ụtọ. Kedu ka ihe ọ bụla a na-akpọ dum na-adịghị mma?
Usoro m nke a na-agụghị nke ọma na sistem na-emeghị ka m bụrụ ihe ọjọọ. Dumplings nwere anụ ahụ edo edo nke na-echetara m nnu nke ọka a ṅara n'ọkụ. Ụdị ọkwá ha na-ahụkarị na-eme ka ha zuo oke maka ihe oriri. M pụtara, ònye nwere ike iguzogide nnukwu efere?
Ijikọta skwọsh na salads abụghị ihe ọhụrụ nye m ebe ọ bụ na enwere m obi ụtọ n'ọkụ chara chaa chaa chara na salad. Ntụziaka a na-eme ka ọ dịkwuo n'ihu site n'ikwe ka ị nụcha skwọsh ahụ na nke ọ bụla nke salad. Ọ na-atọ ụtọ ma na-atọ ụtọ ngosi.
Ihe Ị Ga-achọ
- 1 obere dumpling skwọsh
- 1 teaspoon olive mmanụ
- 1/2 iko akwụkwọ nri nwa
- 1/4 iko caul na-ekpuchi chickpeas
- 1 tablespoon crumbled cheese chiiz
- 2 tablespoons lemon tahini dressing
- Nnu na ose nụrụ ụtọ
- Maka Chickpeas Egburu Ala Cumin:
- 1 nwere ike chickpeas (rinsed na drained)
- 1 tablespoon mmanụ oliv
- 1 teaspoon ala
- cumin
- 1/4 teaspoon garlic ntụ ntụ
- Nnu na ose nụrụ ụtọ
- Maka ejiji Lemon Tahini:
- 1/4 iko sesame tapawa
- 1/4 iko mmiri
- 2-3 teaspoons ihe ọṅụṅụ lemon
- 1 garlic clove (peeled na grated)
- Nnu na ose nụrụ ụtọ
Otu esi eme ya
Tupu ikpo ọkụ ọkụ ruo ogo 400.
Iberibe n'elu 1/4 site na skwọsh. Achọpụtara m na iji nnukwu ogwe aka rụọ ọrụ nke ọma. Scoop si osisi, kpoo n'ime ya na teaspoon olive na oge na nnu na ose. Debe akwụkwọ mpempe akwụkwọ na mpempe akwụkwọ na-etinye ya na oven maka minit 20 ruo 30 ma ọ bụ ruo mgbe anụ ahụ nwere ike ịmị ya na mma. Kwe ka ị dị jụụ.
Mee ka chickpeas a ṅara n'ọkụ cumin site na-agbakọta ọnụ mmiri ma kpochapụ chickpeas, mmanụ oliv, ala cumin na garlic ntụ ntụ na nnukwu efere. Gaa na skillet ma ọ bụ na-etinye ígwè ígwè ma na-adaba na nnukwu okpomọkụ dị elu maka nkeji ole na ole ruo mgbe ọ ga-agba aja aja aja. Oge na nnu na ose.
Mee ka mgbakwasa ahụ site n'ịkwalite mkpokọta sameame, mmiri, ihe ọṅụṅụ lemon na garlic grated. Oge na-atọ ụtọ na nnu na ose.
Jikọta salad site na ịkụ skwọsh na akwukwo ahihia. N'elu elu na cheese cheese na chi na-ekpuchi na lemon tahini eji akwa.
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 1500 |
| Ọnụba abụba | 65 g |
| Abụba buru ibu | 10 g |
| Abụba na-enweghị ntụpọ | 28 g |
| Cholesterol | 8 mg |
| Sodium | 1,783 mg |
| Carbohydrates | 189 g |
| Fri nri | 38 g |
| Protein | 59 g |