Na-achicha ihe na-eri nri nke onye anaghị eri anụ. A na-ejikwa osikapa osikapa jupụta na nri ọhụrụ dịka broccoli, carrots, peas, na chara-tinyere na chaa chassed na chickpeas. Mechaa gingery, honey-sweetened miso dressing, ọ bụ crunchy, nutritious, na ibu na-eju afọ. N'ikwu ya n'ụzọ ọzọ, otu nnukwu efere zen.
Ihe Ị Ga-achọ
- 2 tablespoon sesame mmanụ
- 1 okpueze / 2 iko broccoli (agbaji n'ime florets)
- 1 1/2 iko carrots (shredded)
- 1 iko peas snow
- 1/2 iko ihe oriri
- Nnu na ose nụrụ ụtọ
- 2 iko Asia elu (ma ọ bụ kale)
- 2 iko esie ya aja aja osikapa (ma ọ bụ millet ma ọ bụ quinoa)
- 1 iko a ṅara n'ọkụ
- 15 ounce chara chara chara nke ozo
- 1 1/2 iko uhie uhie (chopped)
- Maka Uwe:
- 2 tablespoons soy ihendori
- 1 tablespoon ihe ọṅụṅụ lemon
- 1 pasent pasta pasent (odo)
- 2 teaspoons mmanụ aṅụ
- 1/8 teaspoon nnu mmiri
- 1 tablespoon osikapa mmanya
- 1 teaspoon ginger ọhụrụ
Otu esi eme ya
Esi nri osikapa, millet, quinoa ma ọ bụ wepụ ya. Ị ga-achọ ihe dị ka iko 2 esi nri maka uzommebe a (nke ruru 1 cup millet).
Tinye mmanụ sesame na nnukwu pan ma ọ bụ na-ekpo ọkụ ọkụ. Tinye broccoli ma gbanye maka nkeji 3, na-akpali ụfọdụ mgbe. Gbakwunye carrots, peas na akwukwo nri. Nwuo na esi nri maka nkeji ise. Tinye elu ma gbakwunye nkeji 2 ma ọ bụ ruo mgbe a na-ehichapụ elu. Wepụ si okpomọkụ. Wụsaa na nnu na ose.
Iji mee mgbakwasa, jikọta miso, ihe ọṅụṅụ lemon, ginger ọhụrụ, tamari, salt sea, rice vinegar, na mmanụ aṅụ. Ebido na obere whisk.
N'ime nnukwu efere, ndị na-amị mkpụrụ dị iche iche: ọka, broccoli / ngwakọta snow, kabeeji ọbara ọbara, chickpeas a ṅara n'ọkụ, na ikpo ọkụ. Duputa na ihe ndozi ma jee ozi.
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 764 |
| Ọnụba abụba | 24 g |
| Abụba buru ibu | 4 g |
| Abụba na-enweghị ntụpọ | 10 g |
| Cholesterol | 0 mg |
| Sodium | 1,182 mg |
| Carbohydrates | 115 g |
| Fri nri | 18 g |
| Protein | 28 g |