Farro shi ne kullun-duk lokacin da ake nufi da murmushi, sifa, da einkorn, nau'o'in alkama guda uku. A yau an saba da ita da abincin Italiyanci, amma siffofin daji na noma na iya samuwa a farkon Crescent. Emmer da einkorn sun kasance tsaka-tsalle a Isra'ila ta dindindin, kuma yana iya zama alkama wanda Attaura ke nufi yayin da yake tsara 7 Musamman na Isra'ila .
Kowace iri-iri da kuke samu, farfaɗɗen hatsi ne mai mahimmanci tare da rubutun gamsu. Zaka iya amfani da shi a cikin pilafs ko kuma dafa shi style style, amma ina son shi a matsayin tushe na salads. A nan an jure shi da gasassin farin kabeji da kaji da kuma kayan ado kawai a lemun tsami da man zaitun; Sakamakon yada launi da dadin dandano yana da damuwa sosai.
Yi amfani da basira, kuma za ku ji daɗin shirye-shiryen a cikin minti 30 - za ku iya gasa da kaji da kuma farin kabeji a lokaci daya, yayin da ake amfani da simmers. Bada shi a matsayin gefen tasa tare da nama mai gurasa. Ko kuma juya shi a cikin salatin da ake ciki, ya yi aiki a kan ganye kuma ya cika tare da kifin gishiri.
Tukwici: Farin jin dadi? Yi amfani da girke-girke a matsayin samfuri, kuma za a tsara shi zuwa cikin zuciyarka. Ƙarin add-ins sun hada da 'ya'yan itace na zinariya ko wasu' ya'yan itace da aka bushe, ƙwayoyi masu tsami, ko kayan da aka gauraya. Tahini, silan, ko kwanan wata balsamic vinegar sune cikakkun motsi.
Abin da Kayi Bukatar
- 1 1/2 kofuna (280 g) farfado da farro
- Ga Chickpeas:
- 15 ounce (425 g) zai iya kaza (drained da rinsed)
- 1 teaspoon cumin
- 1 teaspoon tafarnuwa foda
- 1/2 teaspoon kyafaffen paprika
- 1/4 teaspoon gishiri ko gishiri
- 1 tablespoon karin budurwa man zaitun
- Ga Farin kabeji:
- 1 matsakaici kai farin kabeji (trimmed kuma fashe cikin cizo-sized florets)
- 1 - 2 tablespoons karin budurwa man zaitun
- Ga Dressing:
- 2 teaspoons lemun tsami ruwan 'ya'yan itace (Freshly squeezed ruwan' ya'yan itace da lemun tsami)
- 2 tablespoons karin budurwa man zaitun
- Dash gishiri a teku (ko dandana)
- Dash sabon barkono baƙi (ko don ku ɗanɗana)
Yadda za a yi shi
1. Yi amfani da tanda zuwa 425 ° F (220 ° C). Sanya gonar a cikin babban babban nauyin da ke da ruwan sanyi don rufe ta kusa da inci 2. Ku zo zuwa tafasa, rage zafi, kuma kuyi tsawon kimanin minti 18 zuwa 20, ko kuma har sai farro yana da tausayi amma har yanzu al dente. Drain da farro, kurkura a karkashin ruwan sanyi gudu, da kuma canja wurin zuwa babban kwano.
2. Yayin da farfa ke tafasa, shirya kaji da kuma farin kabeji: Sanya chickpeas a kan takardar burodi.
Yayyafa tare da cumin, tafarnuwa foda, smanda paprika, da gishiri da kuma yashi zuwa gashi. Jagogi tare da man zaitun ka sake zana da cokali ko hannaye masu tsabta har sai an gauraye kaji tare da kayan yaji da man fetur. Sanya chickpeas a cikin tanda da gasa, girgiza kwanon rufi sau biyu a yayin dafa abinci, har sai sun kasance cikin taushi kuma su fara juya zinariya da kullun a waje, kimanin minti 20.
Sanya farin kabeji a cikin ɗaki guda a kan wani babban, rimmed yin burodi. Jagora da man zaitun, haɗa gashi, kuma sanya a cikin tanda a gaban tanda tare da kaji. Gurasa, yana motsawa cikin motsawa, har sai da alamu suna da tausayi kuma suna fara zuwa caramelize, kimanin minti 15 zuwa 20.
3. Ƙara kaji mai daɗin busassun kaza da farin kabeji zuwa farfajiya kuma kaɗa tare. A cikin karamin kwano, a zama tare da ruwan 'ya'yan lemun tsami da man zaitun. Zuba ruwan da za a yi a kan salatin farro, sa'annan kuma ya haɗu. Sa'a don dandana da gishiri na teku da barkono baki idan ana so. Ji dadin!
| Gudanar da Sha'idodin Abinci (ta hanyar bauta) | |
|---|---|
| Calories | 406 |
| Total Fat | 15 g |
| Fat Fat | 2 g |
| Fat maras nauyi | 9 g |
| Cholesterol | 0 MG |
| Sodium | 274 MG |
| Carbohydrates | 57 g |
| Fiber na abinci | 12 g |
| Protein | 16 g |