Ntụziaka a na-eri nri nke Moroccan a na-esite n'aka onye anaghị eri anụ na onye na-eri nri vegan Aurelie Pare, bụ onye dere akwụkwọ Cookbook nke Healthaliciously .
Aurelie na-ekwu, sị, "Nri ọka a na-atọ ụtọ na-atọ ụtọ maka nri nri ụtụtụ. Nri oge Moroccan na-agụkarị ginger, cinnamon, cumin, na cilantro.
Aurelie na-enye ụfọdụ ndị ọzọ atụmatụ iji mee ka a fabulous onye anaghị eri anụ na vegan Moroccan ofe:
- Nri oge Moroccan nwere ike ịdị iche n'ọdịsọ, n'ihi ya, ị nwere ike ịhapụ ụlọ ahụ iji zere ime shuga ka oseose.
- Akwukwo agwa, agwa ndi ocha, akuku akuku, umu agwa, na akwukwo acho acho nwere ike jiri mee ihe karia chickpeas ma choro.
- Gbalịa ịchọta efere ma ọ bụ mee ka akwukwo nri akwukwo nri na-eme ka sodium ọdịnaya dị na ala a. Ị nwekwara ike ịhọrọ ụdị ala dị ala nke tomato ma ọ bụ iji otu mkpụrụ tomato dị iche iche na-etinye tomato.
Ihe Ị Ga-achọ
- 1/2 tablespoon
- mmanụ olive
- 1 yabasị, chopped
- 1 ose ose na-acha ọbara ọbara, chopped
- 1 obere ose jalapeno, chopped
- 1/2 cup celery, chopped
- 1/2 cup carrots, chopped
- 2 iko mushrooms, sliced
- 3 iko
- akwukwo nri
- 28-ounce nwere ike igbutu tomato
- 2 iko esiri ya
- chickpeas
- 2 teaspoons nri Moroccan
- 3 mịrị amị mkpụrụ vaịn
- 1 tablespoon apple juice concentrate
- Nnu na ose nụrụ ụtọ
Otu esi eme ya
- Ke ofe ofe, kpoo mmanu n'igwe. Sautee yabasị, ose, celery, carrots, na mushrooms maka ihe dị ka minit 10 ma ọ bụ ruo mgbe obi dị nro.
- Nwuo na akwukwo akwukwo nri, tomato, na chickpeas wee weta ofe na opu ozo.
- Ozugbo esi nri, belata okpomọkụ na ọkara, kpuchie ya, ma kpocha ya ruo mgbe esi ya (ihe dịka minit 15-20).
- Na-agbanye n'ọhịa, mịrị, na ihe ọṅụṅụ. Na-eje ozi!
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 311 |
| Ọnụba abụba | 6 g |
| Abụba buru ibu | 1 g |
| Abụba na-enweghị ntụpọ | 2 g |
| Cholesterol | 0 mg |
| Sodium | 796 mg |
| Carbohydrates | 53 g |
| Fri nri | 12 g |
| Protein | 16 g |