IMedithera Meal Prep

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

1. 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.
2. Dlulisa i-hummus esitsheni futhi phezulu ngamafutha omnqumo amaningi kanye nama-flakes abomvu abomvu. I-hummus izogcinwa esiqandisini kuze kube yizinsuku ezingu-4.
3. 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.
4. 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.
5. Sika ukhukhamba, uhlukanise utamatisi ngohhafu, usike iminqumo, usike u-anyanisi.
6. Beka yonke imifino endishini ephakathi. Engeza i-parsley, isipuni esisele samafutha omnqumo, ijusi kalamula, usawoti kanye nopelepele. Govuza ukuhlanganisa.
7. Ukuze uhlanganise indishi, engeza u-¼ wequinoa, u-¼ wemifino, kanye no-¼ we-humus esitsheni esivalekayo. Gcoba imifino nge-feta echotshoziwe.
8. Gcina izitsha esiqandisini kuze kube yizinsuku ezi-3.
9. Jabulela!

Ibhalwe ngu- Isabel Castillo

Umthombo: https://tasty.co/recipe/mediterranean-meal-prep