Ibhulogi Yakamuva evela ku-4aKid
Le Mediterranean Meal Prep Bowl imnandi kakhulu! Isidlo sakusihlwa esinempilo esilula noma isidlo sasemini ozosithanda ❤.
Izithako
okwe 4 ukudla
I-HUMMUS
- 15 oz uphizi (425 g) , ithini elingu-1, likhanywa futhi lihlanjululwe
- 1 iqebe i-garlic, igayiwe
- ¼ ithisipuni i-paprika
- usawoti olwandle, ukunambitha
- ¼ ithisipuni ikhumini
- ½ ilamula, ijusi
- 3 wezipuni amafutha omnqumo, ahlukaniswe
- 2 wezipuni amanzi
- i-red pepper flake, ukunambitha
I-MEDITERRANEAN BOWL
- 2 wezipuni amafutha omnqumo, ahlukaniswe
- 1 inkomishi i-quinoa (170 g) , ingaphekwa, ihlanjululwe futhi ikhishwe
- 2 izinkomishi umhluzi wemifino (480 mL)
- ¼ ithisipuni i-thyme eyomisiwe
- ¼ ithisipuni i-tarragon eyomile
- ¼ ithisipuni iparsley eyomisiwe
- 2 ulamula, ujusi, uhlukaniswe
- usawoti, ukunambitha
- 2 ukhukhamba wasePheresiya
- ½ inkomishi utamatisi wamagilebhisi (100 g)
- i-kalamata olive, ukunambitha
- ½ u-anyanisi obomvu
- iqabunga elisha le-parsley, ukunambitha
- pepper, ukunambitha
- feta ushizi, crumbled, ukunambitha
Ukulungiselela
- Yenza i-hummus: Faka ama-chickpeas ku-processor yokudla ne-garlic, i-paprika, usawoti, i-cumin, ijusi kalamula, izipuni ezimbili zamafutha omnqumo, namanzi. Pulsa kuze kube ukhilimu.
- Dlulisa i-hummus esitsheni futhi phezulu ngamafutha omnqumo amaningi kanye nama-flakes abomvu abomvu. I-hummus izogcinwa esiqandisini kuze kube yizinsuku ezingu-4.
- Yenza isitsha saseMedithera: Shisisa i-skillet enkulu phezu kokushisa okuphakathi. Uma sekushisa, engeza isipuni esingu-1 samafutha omnqumo. Thela i-quinoa ku-skillet bese u-toast imizuzu engu-3-4, noma kuze kube nsundu yegolide.
- Faka umhluzi wemifino, i-thyme, i-tarragon, i-parsley, ijusi yelamula elingu-1, nosawoti bese ugoqa ukuhlanganisa. Letha emathunjini, bese umboza, unciphise ukushisa kube phansi, bese upheka imizuzu engu-15-20, noma kuze kube yilapho uketshezi selumuncwa futhi i-quinoa ithambile. Susa i-pan ekushiseni.
- Sika ukhukhamba, uhlukanise utamatisi ngohhafu, usike iminqumo, usike u-anyanisi.
- Beka yonke imifino endishini ephakathi. Engeza i-parsley, isipuni esisele samafutha omnqumo, ijusi kalamula, usawoti kanye nopelepele. Govuza ukuhlanganisa.
- Ukuze uhlanganise indishi, engeza u-¼ wequinoa, u-¼ wemifino, kanye no-¼ we-humus esitsheni esivalekayo. Gcoba imifino nge-feta echotshoziwe.
- Gcina izitsha esiqandisini kuze kube yizinsuku ezi-3.
- Jabulela!
Ibhalwe ngu- Isabel Castillo
