ari mbatatisi yakagochwa inhengo kuita zvinhu zvakasiyana-siyana y zvinonaka izvozvo zvinogona kuva zvinopfuura kungoperekedzawo zvako. Yakazadzwa necouscous nemiriwo, sezvatinoronga nhasi kuBezzia, isarudzo yakanaka yekunakidzwa nendiro huru. zvine mwero, ane utano y zvinoshamisa. Ichi chikafu hachina kungomira kunze kwayo kuravira, asiwo kune zvisingaperi zvekugadzirisa mikana yainopa. Mukuwedzera, isu tichaipedzisa nekunaka yogati muto y lemon iyo inowedzera kutsva uye citrus kubata.
Mbatatisi, inozivikanwawo se mbambaira o Mbambaira, chikafu chinosanganisa a Smooth kuravira y inotapira nomupiro zvinovaka muviri outstanding. Kune rumwe rutivi, couscous nemuriwo sekuzadza kunopa kubata kwe kuumbwa y ruvara izvo zvisingarambiki. Kana uri kutsvaga a recipe yekutanga y nyore kugadzirira, ramba uchiverenga uye uone magadzirirwo edhishi iri nemashoko ese.
Zvisungo zvinodiwa
Ngatitangei ne viungo masikirwo eiyi resipi, akagadzirirwa kushumirwa imwe chete, kunyangwe iwe uchikwanisa kugadzirisa huwandu zvichienderana nehuwandu hwevanodya:
- 1 mbatatisi hombe.
- 35 g couscous.
- 35 ml yemvura
- 1/4 yepepuru tsvuku.
- 1/4 yepepuru yakasvibirira.
- 1/3 hanyanisi.
- 1/2 karoti.
- 1 yogati yakasikwa.
- Madonhwe mashoma emuto werimu.
- 2 tablespoons yemafuta emuorivhi ekuwedzera.
- Munyu uye mhiripiri kuravira.
Mukuwedzera, iwe unogona kuwedzera zvimwe zvinhu zvakadai se mhodzi dzedamba, mazambiringa akaomeswa, akachekwa maamondi kana kubata kwe zvinonhuwira Chemhondoro curry, ginger o sinamoni kuwedzera kunaka kwekunaka.
Nhanho nhanho kugadzirira yakakanyiwa mbatatisi
Kugadzirira kweiyi resipi ndiko zvakapusa. Nekutevera matanho aya uchawana chigumisiro zvinonaka uye izere ne ruvara:
- Gadzira sweet potato: Geza mbatatisi zvakanaka wogocha muovheni wakapisa kusvika 220ºC kwemaminitsi 40-60, zvichienderana nekukura kwayo. Kuti utarise kana wapedza, isa banga; Kana ikapinda nyore, inogochwa zvakakwana.
- Cheka muriwo: Apo mbatatisi iri kubikwa, cheka mhiripiri tsvuku, mhiripiri, hanyanisi uye karoti mukati brunoise (dikidiki).
- Sauté miriwo: Mupani, wedzera zvipunu zviviri zvemafuta emuorivhi akawedzera uye gadzira miriwo pamusoro pekupisa kusvika kunyoro. Wedzera munyu uye pepper kuti toravira.
- Gadzirira couscous: Pisa 35 ml yemvura mupoto kusvika yavira. Bvisa kubva mumoto, wedzera couscous, simbisa uye uvhare mudziyo. Rega zvizorore kwemaminitsi mashanu uye ipapo, neforogo, iparadzanise zviyo kuitira kuti zvive zvakasununguka.
- Sanganisa couscous nemiriwo: Kana couscous yagadzirira, isanganise nemiriwo yakabikwa kuti ugadzire padding.
- Gadzirira yogurt sosi: Mundiro, sanganisa yoghurt yakasikwa nemadonhwe mashomanana emutimu. Kana uchida, unogona kuwedzera kubata kwe oregano, poda yegariki o mafuta omuorivhi kuwedzera kunaka.
- Zadza mbambaira: Apo mbatatisi yakakangwa, cheka kureba uye, nerubatsiro rwepuni, vhura zvishoma kuti uwane nzvimbo yekuzadza. Izadze necouscous nemiriwo musanganiswa uye uwedzere yogurt sauce pamusoro.
Mazano ekugadzirisa resipi
Iyi resipi iri zvakasiyana-siyana zvakanyanya, uye iwe unogona kuchigadzirisa nyore kune yako zvaunofarira iwe pachako kana zvinhu zvauinazvo kumba. Heano mamwe mazano ekupa iyo yako yakakosha kubata:
- Chinjanai couscous nequinoa kana brown rice kana iwe uchitsvaga gluten-isina kana zvimwe zvinogutsa.
- Wedzera zvinonhuwira zvakadai securry, kumini kana paprika kune muriwo kuti uwedzere kunaka.
- Zvinosanganisira michero yakaomeswa yakadai semazambiringa akaomeswa kana cranberries nokuda kwekusiyana kwetapira uye munyu.
- Inobatanidza a mapuroteni emiriwo akadai senyemba kana kuti chickpeas kushandura ndiro iyi kuita yakatozara sarudzo.
- Shongedza nemhodzi dzesame, maarumondi akafukidzwa kana kubata kweparsley nyowani kuti upe hunyoro uye hutsva.
Nutritional properties ye sweet potato
Sweet potato chikafu mupfumi en zvakaoma makabhohaidhiretsi, fiber, antioxidants y vitamini seA, C uye E. Yakanakira kuchengetedza simba mukati mezuva uye inosimudzira hutano hwemaziso nekuda kwekuwanda kwayo beta carotenes. Uyezve, itsime re minerals zvakadai se potassium uye magnesium, iyo inobatsira kudzora BP uye kukurudzira kushanda zvakanaka kwemhasuru.
Nokuda kwavo, couscous nemiriwo zvinopa fiber, vitamini yeboka B uye huwandu hwakanaka hwe antioxidants. Iyo yogurt muto haisi kungopa iyo yakakwana yekupedzisa kubata kune ndiro, asiwo inowedzera probiotics inobatsira nokuda kwehutano hwematumbo.
Kana iwe uchitsvaga mabikirwo anobatanidza aya mabhenefiti uye ari zvakare nyore kugadzirira, chikafu ichi chichava chimwe chezvaunofarira kuti unakirwe nekudya ane utano y zvinonaka.
Gadzirai ndiro so zadzisa y zvinonaka Kuti iyi mbatatisi yakakanyiwa haisi nyore chete, asiwo inosimudzira kudya kune hutano. zvakasiyana kuti iwe unogona kuenderana nemwaka wakasiyana wegore. Kana usati waedza iyi resipi parizvino, usamirire zvakare kuti uzive zvauri kurasikirwa.