Le Zesty Wheat Berry Salad iya Kukunceda ufikelele kwiQabane lakho leFayibha lemihla ngemihla

Umxholo

• I-Asparagus yeJeweled kunye neSaladi yeBherry yeSaladi
• Izithako
• Imikhombandlela
• Uphengululo lwe

Uxolo, iquinoa, kukho ukutya okuziinkozo okuxineneyo okutsha edolophini: amaqunube engqolowa. Ngokobuchwephesha, la masuntswana ahlafunwayo ziinkozo zengqolowa ezipheleleyo kunye namakhoba azo angatyiwayo asusiweyo kwaye i-bran kunye nentsholongwane zishiywe zinjalo. Kuba akukho nto icokisekileyo, ingqolowa amaqunube ayingqolowa egcwele jam. (Ngaba ubusazi ukuba ukutya okuziinkozo okupheleleyo kunxulunyaniswa nexesha elide lokuphila?)

Inqaku: Inye indebe yamajikijolo aphekiweyo engqolowa aqukethe iigram ezili-11 zefayibha kunye ne-14 yeeprotheyini, ukongeza kwiipesenti ezili-18 zesibonelelo sakho semihla ngemihla sesinyithi. (Kwaye ukuba uyagula ngefarro, zama enye yezi ngqolowa zamandulo.)

Ngenxa yokunambitheka kwayo okune-nutty kunye nokuthungwa okungafaniyo, le ngqolowa ifanelwe kukuqwalaselwa ngaphezulu kunerayisi esecaleni enerayisi-kwaye yile nto yenziwe yile recipe yesaladi yeberry. Nge-asparagus ecekeceke, iilamuni eziqaqambileyo, kunye nembewu yeerharnate, le saladi ijongeka (kunye nencasa) njengoNtlakohlaza. Amajikijolo engqolowa abalulekile kwesi sidlo, nangona kunjalo, njengoko ukuzinza kwabo kubavumela ukuba babambe incasa kunye nemvakalo ye-vinaigrette ye-herby kwaye inceda ukuzisa isaladi kunye.

Ukulungele ukupheka? Ingcebiso yePro: Qinisekisa ukuba uthambisa amajikijolo engqolowa (okanye nayiphi na enye ingqolowa, ngaloo nto) ngaphambi kwexesha, eya kunqumla ixesha lokupheka kwisiqingatha kwaye yenze kube lula ukugaya. Zibeke kwibhotile yemasoni, kwaye uzigqume ngamanzi ngobusuku ngaphambi kokuba ucwangcise ukwenza isidlo sakho, emva koko uwasele ngaphambi kokupheka ngosuku olulandelayo. '

I-Asparagus yeJeweled kunye neSaladi yeBherry yeSaladi

Qala ukugqiba: 1 iyure imizuzu emi-5

Ikhonza: 4

Izithako

Isaladi kunye ne-Asparagus

• 1 3/4 iikomityi zerabri eluhlaza (iikomityi ezine eziphekiweyo)
• Ityuwa yolwandle kunye nepepile emnyama entsha
• Iilamuni ezi-2 ezincinci, zisikiwe zincinci zaziimjikelezo
• Amacephe ama-2 kunye netispuni enye yeoyile yomnquma enyulu, kunye nezinye zokuvuza
• Iibhanti ezi-2 ze-asparagus (iipawundi ezi-2), eziphelileyo zichetyiwe
• Iikomityi ezi-2 zeparsley, ezinqunqiweyo
• 1 indebe yedill, inqunyulwe ngokukhawuleza
• 3/4 indebe yerharnate imbewu
• 3/4 indebe ye-pistachios ethosiweyo, inqunyulwe ngokukhawuleza
• I-3 scallions, iinxalenye eziluhlaza kuphela, zicolwe zincinci kwi-bias

Ukunxiba

• Indebe ye-3/4 ipakishwe ngokuqinileyo amagqabi e-cilantro kunye neziqu
• 1/2 i-shallot encinci, inqunyulwe
• Iipuniwe ezi-3 zejusi entsha
• 1 1/2 iitispuni zobusi
• 3/4 ithisipuni ikumin yomhlaba
• 3/4 ithisipuni ye-coriander yomhlaba
• I-1/3 indebe yeoyile ye-olive eyintombi

Imikhombandlela

1. Kwipuphu ephakathi, hlanganisa amajikijolo engqolowa, iikomityi ezili-10 zamanzi, kunye netispuni e-1 yetyuwa. Yizisa kwimathumba ngaphezulu kobushushu obuphakathi. Nciphisa ubushushu ukuya kwezantsi, kwaye ubilise de amaqunube engqolowa athambe, imizuzu engama-45 ukuya kwengama-60. Ukucoca kakuhle, kwaye vumela ukupholisa kancinci.
2. Okwangoku, preheat oven ukuya kuma-350 ° F. Faka iphepha lokubhaka ngesikhumba. Gweba i-lemon ejikeleziweyo ngeoli ye-1 ithisipuni kwiphepha lokubhaka elilungiselelwe, kwaye usasaze kwindawo enye. Ukugcoba kude kube ngamacwecwe emonti e-caramelised, ujonge ngononophelo ukuya esiphelweni kwaye ujikeleze phakathi, imizuzu engama-25 ukuya kwengama-30. Vumela ukupholisa, emva koko ucobe kakuhle izilayi ezi-8. Gcina izilayi eziseleyo ziphelele.
3. Yandisa i-oveni ukuya kuma-400 ° F. Kwiphepha elikhulu lokubhaka, uphonsa i-asparagus kunye neoli ye-2 yeoli. Ixesha kunye neetyuwa kunye nepepper. Ukugcoba kude kube luhlaza oqaqambileyo kunye nethenda eqaqambileyo, malunga nemizuzu eli-10.
4. Ukwenza ukugqoka, kwi-blender okanye kwiprosesa yokutya, gcoba i-cilantro, i-shallot, ijusi ye-lime, ubusi, i-cumin, kunye ne-coriander de inqunywe kakuhle. Ngokusebenza kwemoto, galela ioyile yomnquma kumlambo ocothayo. Ixesha kunye neetyuwa kunye nepepper.
5. Khupha isinxibo kwisitya esiphakathi. Yongeza amaqunube aphekiweyo engqolowa, ilamuni egcosiweyo, iparsley, idill, imbewu yeerharnate, iipistachios, kunye neescallions. Ixesha kunye neetyuwa, kwaye uphonsa ukudibanisa.
6. Hlela i-asparagus phantsi kwesitya. Spoon ingqolowa yesaladi kwi-asparagus. Gcoba ngamacwecwe emon lemon. Gcoba ioli yeoli, kwaye usebenze.

Shape Magazine, ngoMatshi 2020

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