Turmeric - ihe bara ezigbo uru kemgbe oge gara aga maka ma ihe oriri ma ọ bụ ihe ngwọta - na-enye osikapa a ka ọ na-acha odo odo. Mkpụrụ vaịn na umami-ọgaranya soy sauce ngwangwa turmeric's earthy, dịtụ ụtọ ekpomeekpo, mgbe curry ntụ ntụ na-agbakwụnye nuance.
Mediterenian, Middle Eastern, Caribbean, na ndị India na-eri nri nke ọma na osikapa a; ọ na-abụkwa ihe dị ukwuu maka nri nwa atụrụ ma ọ bụ azụ azụ .
NDỤMỌDỤ: Ọ bụrụ na ịnweghị akwukwo nri na aka, ị nwere ike iji 3 iko mmiri esi mmiri jikọtara ya na 1 tablespoon nke obere ọkụkọ ofe mix ma ọ bụ veggie bouillon. Lelee otu onye na-enweghị MSG.
Mee ya nri: Malite na ọkwá nke Roetted Carrot, Apple, na Celery Soup . Na-ejere Rice Turmeric ọrụ ka ọ bụrụ onye nkwado na Salmon Spiced nke Indian na Garam Masala ma ọ bụ lemon a na-eme ka ọ bụrụ onye na-esi ísì ụtọ nke ndị Peshia . Mee ma ọ bụrụ na ịbanye na akwụkwọ nri gị ndị a na-esiri n'ọkụ , ahịhịa asparagus, ma ọ bụ salad green. Maka eji megharịa ọnụ, na-enye nke a mmiri ara ehi n'efu Tropical Mango Upside Down Cake , tinyere tii.
Kpoo nri onye anaghị eri anụ? Mee osikapa na akwukwo nri, ma kpoo ya burrito-style n'ime wheat dum ma obu akwukwo nri ahihia na Curry Roasted Kọlịflawa , obere mkpuru umuaka ma obu chard, na ndi ozo nke Sweet Ginger Tofu . Tinye obere obere ihendori ma ọ bụrụ na-amasị gị. Ma ọ bụ, wụsa burrito, ma mee ka nnukwu osikapa nwere otu ihe ahụ. Ọ bụrụ na ịchọrọ ịgbakwunye obere agba ma ọ bụ mmasị textural, Rainbow Slaw na Tamari Ginger Vinaigrette na cubes ube oyibo ga-abụ nnukwu osikapa nnukwu efere, kwa.
Edited by Miri Rotkovitz
Ihe Ị Ga-achọ
- 1 1/2 iko (330 gm) osikapa basmati ọcha
- 3 tablespoons extra virgin olive oil
- 1/2 teaspoon turmeric
- 1/2 teaspoon curry ntụ ntụ
- 1/3 iko mịrị vine
- 3 iko (710 ml) ihe oriri ma ọ bụ ọkụkọ ngwaahịa
- 1 1/2 achịcha soy ihe oriri, nke kachasị mma (belata sodium dị mma)
Otu esi eme ya
1. Richaa osikapa na ezi colander mmiri ruo mgbe mmiri na-agba ọsọ. Drain ọma.
2. Kpoo mmanu na ogwu nke buru ibu, tinye ya n'ofe-oke oku. Nwuo na osikapa, turmeric, na curry ntụ ntụ, na-agwakọta nke ọma iji kpaa osikapa na ngwa nri na mmanụ. Gbakwunye mịrị, ihe oriri na soy ihendori ma weta obụpde.
3. Belata okpomọkụ ka ọ dị ala, kpuchie ite, ma simmer maka nkeji iri na asatọ. (Ekpuchila mkpuchi mgbe isi nri ma ọ bụ osikapa ga-adịgide.)
4. Wepu osikapa site na ikpo ọkụ, gbasaa ka ọ na-agba, ma dochie ihe mkpuchi ahụ ma kwe ka osikapa zuo ike maka minit 10.
6. Mụpụta osikapa na efere ma na-eje ozi. Nwee obi ụtọ!
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 210 |
| Ọnụba abụba | 5 g |
| Abụba buru ibu | 1 g |
| Abụba na-enweghị ntụpọ | 4 g |
| Cholesterol | 0 mg |
| Sodium | 357 mg |
| Carbohydrates | 36 g |
| Fri nri | 1 g |
| Protein | 5 g |