Sena sa Zesty Wheat Berry se tla u thusa ho fihlela sekhahla sa hau sa letsatsi le letsatsi sa fiber

Litaba

• Jeweled Asparagus & Wheat Berry Salad
• Lisebelisoa
• Litsela
• Tlhahlobo bakeng sa

Tšoarelo, quinoa, ho na le lijo-thollo tse ncha tse nang le limatlafatsi toropong: monokotsoai oa koro. Ha e le hantle, likotoana tsena tse hlafunoang ke lithollo tsa koro tse ntšoang makhapetla a tsona a ke keng a jeoa 'me limela le kokoana-hloko li sala li le joalo. Kaha ha ho na ntlafatso, monokotšoai oa koro ke lijo-thollo tse felletseng tse nang le limatlafatsi. (Na u ne u tseba hore lijo-thollo kaofela li amana le nako e telele ea bophelo?)

Taba ea bohlokoa: Komiki e le 'ngoe ea monokotšoai oa koro e phehiloeng e na le ligrama tse 11 tsa fiber le ligrama tse 14 tsa protheine, hammoho le liperesente tse 18 tsa tumello ea letsatsi le letsatsi ea tšepe. ('Me haeba u kula ka farro, leka e' ngoe ea lijo-thollo tsa khale.)

Ka lebaka la tatso ea eona e nang le linate tse nyane le sebopeho se ikhethang, lijo-thollo tsena li hloka tlhokomelo ho feta sejana se sootho sa raese-mme ke sona seo risepe ea salate ea melee ea koro e se etsang. Ka asparagus e monate, lilamunu tse khanyang, le peō ea kharenate ea tart, salate ena e shebahala (le ho latsoa) joaloka Selemo. Monokotšoai oa koro o bohlokoa sejaneng sena, leha ho le joalo, kaha ho tiea ha bona ho ba lumella ho tšoara tatso le monko oa herby vinaigrette hantle mme e thusa ho tlisa salate kaofela.

U se u loketse ho pheha? Pro tip: Etsa bonnete ba hore u inela monokotšoai oa koro (kapa lijo-thollo life kapa life, bakeng sa taba eo) ​​pele ho nako, e leng ho tla fokotsa nako ea ho pheha ka halofo le ho etsa hore ho be bonolo ho cheka. Li behe ka har'a nkho ea mason, 'me u li koahele ka metsi bosiung ba pele u rera ho etsa lijo tsa hau, ebe u li tšela pele u pheha letsatsing le hlahlamang. ('Me haeba u rata salate ea monokotšoai oa koro, u ke ke ua khona ho fumana lisalate tse khotsofatsang tse thehiloeng ho lijo-thollo.

Jeweled Asparagus & Wheat Berry Salad

Qala ho Qetella: Hora e 1 metsotso e 5

E sebeletsa: 4

Lisebelisoa

Salate le Asparagus

• Likotlolo tse 1 3/4 tsa monokotšoai o tala oa koro (linoelo tse 4 tse phehiloeng)
• Letsoai la leoatle le pepere e ntšo e sa tsoa siloa
• Lemons tse nyane tse 2, tse tšesaane haholo ka selikalikoe
• 2 tablespoons hammoho le 1 teaspoon oli ea mohloaare e sa tsoaloang ke moroetsana, le tse ling bakeng sa ho fafatsa
• 2 lihlopha tsa asparagus (liponto tse 2), lipheletso li khaotsoe
• Likopi tse 2 tsa parsley, e batlang e khethiloe
• 1 senoelo sa dill, ka hoo e ka bang chopped
• Kopi ea 3/4 ea peo ea kharenate
• 3/4 senoelo sa pistachios e halikiloeng, hoo e ka bang e khaotsoeng
• Li-scallion tse 3, likarolo tse tala feela, tse tšesaane tse tšesaane ka leeme

Ho apara

• 3/4 senoelo se pakiloeng ka thata makhasi a cilantro le stems
• 1/2 shallot e nyane, e qhibililoe
• 3 tablespoons lero la lime e ncha
• 1 1/2 diaspuni mahe a linotši
• 3/4 teaspoon fatše komine
• 3/4 teaspoon coriander ea fatše
• 1/3 senoelo sa oli ea mohloaare e sa tsoaloang

Litsela

1. Ka sekotlolo se bohareng, kopanya monokotšoai oa koro, likopi tse 10 tsa metsi, le teaspoon e 1 ea letsoai. Tlisa ho pheha ka mocheso o phahameng o mahareng. Fokotsa mocheso ho isa bohareng bo tlase, 'me u bososele ho fihlela monokotsoai oa koro o le bonolo, metsotso e 45 ho isa ho e 60. Hlatsoa hantle, 'me u lumelle ho pholile hanyenyane.
2. Ho sa le joalo, preheat ontong ho ea ho 350 ° F. Tšoaea pampiri ea ho baka ka letlalo. Lahlela lilakane tse selitsoeng ka oli ea teaspoon e 1 pampiring e lokisitsoeng ea ho baka, ebe o hasana ka lera le le leng. Roast ho fihlela likhae tsa sirilamunu li khabisitsoe ka caramelized, ho shebella ka hloko ho isa qetellong le ho phenya halofo, metsotso e 25 ho isa ho e 30. Lumella ho pholile, ebe u khaola lilae tse 8 hantle. Boloka lilae tse setseng li felletse.
3. Eketsa ontong ho ea ho 400 ° F. Letlapeng le leholo la ho baka, lahlela asparagase ka oli e setseng ea likhaba tse 2. Nako le letsoai le pepere. Roast ho fihlela e le botala bo khanyang le bo bosehla, metsotso e ka bang 10.
4. Ho etsa moaparo, ka blender kapa processor ea lijo, tšela cilantro, shallot, lero la lime, mahe a linotši, kumine le coriander ho fihlela o khaotsoe hantle. Ha enjene e matha, tšela oli ea mohloaare ka molatsoana o liehang. Nako le letsoai le pepere.
5. Senya moaparo ka sekotlolo se mahareng. Kenya monokotšoai oa koro o phehiloeng, sirilamunu e halikiloeng, parsley, dill, peo ea kharenate, pistachios le scallion. Nōka ka letsoai, 'me u tsose ho kopanya.
6. Lokisetsa asparagase ka tlase ho sejana. Khaba salate ea monokotšoai oa koro holim'a asparagus. Bokella ka likhae tse setseng tsa sirilamunu. Fafatsa ka oli ea mohloaare, 'me u sebeletse.

Shape Magazine, tokollo ea Hlakubele 2020

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