Na-agbasapụ ma na-agba, dịka nke a na-amị mkpụrụ osisi oliv na tomato ndị a mịrị amị, bụ ụfọdụ n'ime nri kachasị mma maka nri nri nri. A na-etinye nri na flaks crackers , raw pizza crusts, nri raw, ma ọ bụ jiri dị ka dip maka ọhụrụ veggies. Ọ dị mma ịnweta ihe ndị a dị na nju oyi. Mkpụrụ osisi sunflower na-eme nnukwu ala, ma ọ bụrụ na ị nwere ike dochie mkpụrụ ma ọ bụ mkpụrụ osisi ndị ọzọ.
Ihe Ị Ga-achọ
- 1 cup sunflower osisi
- 4 tomato esiri ike
- 1/4 iko olive oliv
- 1/4 ose na-acha uhie uhie
- 1 tablespoon green onions, or red onion
- 1 tablespoon basil ọhụrụ
- 1 tablespoon pasili
- 1 teaspoon
- nri shoyu
- 1 garlic garlic
- 1 tablespoon
- nri nri , nhọrọ
- 1 tablespoon mmanụ oliv nwere oyi
- 1 tablespoon ihe ọṅụṅụ mmiri lemon ọhụrụ
Otu esi eme ya
- Sook nke osisi sunflower n'ime mmiri ma ọ dịkarịa ala awa 2 ma ọ bụ ruo abalị na friji.
- Sook nke tomato chara acha na mmiri iji kpuchie ya ruo minit 30.
- Mkpụrụ osisi na tomato ma tinye ha na ihe oriri na ihe oriri ndị fọdụrụnụ. Gwakọta ruo mgbe ị ga-eji ire ụtọ, ihe dịka 30 sekọnd.
- Chekwaa na akpa ikuku n'ime ngwa nju oyi ruo ụbọchị ise.
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 86 |
| Ọnụba abụba | 6 g |
| Abụba buru ibu | 1 g |
| Abụba na-enweghị ntụpọ | 2 g |
| Cholesterol | 0 mg |
| Sodium | 40 mg |
| Carbohydrates | 7 g |
| Fri nri | 2 g |
| Protein | 3 g |