Nke a dị mfe anụ anaghị eri anụ na anụ ọhịa na-acha ọcha na-acha ọcha bred uzommeputa na-eme na ihe niile dị ọhụrụ Efrata, ma ị ga-eme ka gị onwe gị akwukwo nri akwukwo ma ọ bụrụ na ị chọrọ ka ọ bụ n'ezie niile ọhụrụ. Iji akwukwo nri akwukwo nri nke a na- eme n'ụlọ ga-eme ka nri a na-eri nri na-eri nri nakwa dị ka onye anaghị eri anụ na vegan .
Amalitere m ka m na-amalite iji nri ndị ọzọ na-esi nri, karịa ka mkpọ. Ee e, enweghi m mberede na enwere oge n 'oge, enwere m ịmalite ime atụmatụ n'ọdịnihu, ma mee ka m belata ihe oriri m na-eri nri karịa ihe kacha mkpa.
Ee, oge bụ ego, ma amalitere m nri nri ọhụụ, dị ka nke a na-acha ọcha bean uzom eji mee ihe na mịrị amị kama ịkwanye agwa, mgbe m nwere oge. Mgbe m na-eri nri abalị, enweghị m oge, mana enwere m oge mgbe e mesịrị na mgbede, mgbe ahụ, m nwere ike ịkwado ya ma mee ka o sie ọhụrụ maka nri ehihie n'echi ya. Nri nri mkpọ nri, nkwakọ ngwaahịa, na nnu na ntanye a gbakwunyere!
Ihe Ị Ga-achọ
- 1 cup nke a mịrị amị na cannellini agwa (ma ọ bụ na ị nwere ike iji ojiji 15-ounce 15)
- Mmiri maka agwa
- 4 tablespoon olive mmanụ (kewara)
- 1 nnukwu yabasị (chopped)
- 2 cloves garlic (minced)
- 1 nnukwu stalk celery (chopped)
- 1 pasili (ọhụrụ)
- 1 sprig thyme (ọhụrụ)
- 1 spmary rosemary (ohuru)
- 1 akwukwo akwukwo
- 4 iko
- efere akwukwo nri (ma ọ bụ ọkụkọ anaghị eri anụ-efere flavored)
- Nnu mmiri ma ọ bụ nnu kosher na ala ọhụrụ oji ose na-atọ ụtọ
- 1 tablespoon lemon juice (ma ọ bụ ihe ọṅụṅụ si 1/2 a lemon)
Otu esi eme ya
- Tinye agwa na mmiri n'ime nnukwu efere ma na-egwuru otu abalị.
- Dichaa agwa ma wepụ ya.
- Okpomọkụ 2 tablespoons nke olive mmanụ na nnukwu saucepan karịrị ọkara okpomọkụ.
- Tinye yabasị na esi nri maka nkeji ise.
- Tinye garlic na esi nri maka oge ọzọ.
- Tinye agwa, celery, pasili, thyme, rosemary, akwukwo akwukwo, na ose.
- Nwuo na ngwaahịa ma weta obụpde.
- N'okpuru okpomọkụ ahụ, kpuchie ite ahụ, ma kwe ka jiri nwayọọ na-ekpo ọkụ maka 1 1/2 awa, ma ọ bụ ruo mgbe agwa ndị dị nro, na-akpali ụfọdụ mgbe ụfọdụ.
- Tinye nnu ma mee ka ị dị jụụ.
- Dichaa ofe na nri ihe oriri, laghachi na ite ahụ, reheat ma ọ dịghị esi nri, gbakwunye ihe ọṅụṅụ lemon na mmanụ oliv fọdụrụ tupu ị na-eje ozi.
Dị ka nnukwu protein a na-acha ọcha bee uzommeputa? Nke a bụ ole na ole ọzọ na-eri anụ anaghị eri anụ ị nwere ike ịnwale:
- Osisi chickpea na tomato na-esite na tomato
- Atọ-agwa na efere ofe uzommeputa
- 7 dị mfe nri nri na-eri anụ anaghị eri anụ
- Achịcha onye anaghị eri anụ oyiyi gallery: Foto, foto, foto
- Caribbean nwa agwa na plantain ofe uzommeputa
Hụkwa: 11 nri nri na-eri anụ na-eri anụ anaghị eri anụ iji gbalịa
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 389 |
| Ọnụba abụba | 15 g |
| Abụba buru ibu | 2 g |
| Abụba na-enweghị ntụpọ | 10 g |
| Cholesterol | 0 mg |
| Sodium | 834 mg |
| Carbohydrates | 50 g |
| Fri nri | 13 g |
| Protein | 17 g |