Idan kana son koshin kuji ko yalwar alamu, za ku so ku gwada wannan salatin nama mai sauƙi da sauki wanda ake ginawa ganyayyaki na nama tare da kaji (garbanzo wake) da kuma kayan lambu mai yawa, ciki har da kokwamba da barkono mai launin ruwan ƙanshi a cikin lemun tsami, man zaitun, da kuma Dijon mustard vinaigrette. An sanya shi daga duk kayan cin ganyayyaki da kayan cin nama, kuma, tare da kasa da calories 300 ta kowace hidima, wannan salatin couscous shi ma abinci ne mai low-calorie (gungura zuwa kasa don cin abinci mai gina jiki idan kuna sha'awar).
Yana da cikakke ga masu cin ganyayyaki da kayan cin nama tun lokacin da kaji suka kara bunkasa gina jiki mai kyau. Idan ba ku ci cin nama ba, wannan yarinya zai iya zama da kyau tare da cakulan Parmesan a saman, ko, yayyafa ta da tabawa da yisti mai yalwa idan kuna ci cin nama.
Ko da yake wannan girke-girke shi ne mai cin ganyayyaki da vegan , ba kyauta ne ba, tun lokacin da dan uwan ya ci alkama. Idan kuna so ku gwada fassarar kyauta, kawai amfani da quinoa a maimakon haka, kuma ku daidaita lokacin cin abinci don quinoa.
Wannan abincin ganyayyaki mai cin ganyayyaki da girke-girke na hukumar Wheat Foods.
Abin da Kayi Bukatar
- 2/3 ruwan ' ya'yan itace na kayan lambu ko 1 iya samun izinin 14
- 1 kofin couscous, uncooked
- 3/4 kofin garbanzo wake, drained
- 1/2 kofin diced kokwamba
- 1/4 kofin ja kararrawa barkono, diced
- 2 tbsp kore albasa (scallions) yankakken
- 3 tbsp balsamic vinegar
- 1 tbsp man zaitun
- 1 tbsp Dijon mustard
- 1/2 tsp lemun tsami zest (lemun tsami kwasfa)
- 1/4 tsp sabon ƙasa baki barkono (ko dandana)
- 1/2 tsp lemun tsami barkono
Yadda za a yi shi
- Na farko, shirya dan uwan. A cikin matsakaiciyar saucepan, kawo broth kayan lambu zuwa tafasa da kuma motsawa a cikin couscous.
- Da zarar dan uwan ya yi sauƙi, cire kwanon rufi daga zafi, rufe, kuma bari ya tsaya na minti 5. Sa'an nan kuma ɗauka da sauƙi ka dan uwanka tare da cokali mai yatsa.
- Bari ka shirya couscous sanyi ga akalla minti 10.
- Da zarar an wanke dan uwanka, dan kadan ya sanyaya kuma yana shirye ya tafi, sanya shi a cikin babban kwano kuma ya kwantar da kwantar da hankali tare da garbanzo wake (chickpeas), kokwamba, barkono barkono da albasarta kore.
- Mix da balsamic vinegar, man zaitun, mustard, lemon zest da barkono baƙi a cikin wani babban kwano, ko girgiza tare a cikin wani mason jar. Ƙara wannan alkama da kuma lemun tsami ga kwakwalwan kwakwalwa kuma a kwantar da hankali don haɗuwa da kyau.
- Garnish salad salad tare da lemun tsami barkono. Ku ɗanɗani, da kuma daidaita seasonings dandana. Zaka iya ƙara gishiri na gishiri a teku ko gishiri mai kosher, idan kunyi zaton akwai buƙata, amma amfani da hannun wuta don kada ku rinjayi sauran dadin dandano.
- Za a iya shirya wannan salad da kuma salade na chickpea a gaba kuma saita a cikin firiji don guje. Tabbatar da sauƙin juya shi sake kafin yin aiki don haɗuwa da sinadarai da hawan.
| Gudanar da Sha'idodin Abinci (ta hanyar bauta) | |
|---|---|
| Calories | 291 |
| Total Fat | 5 g |
| Fat Fat | 1 g |
| Fat maras nauyi | 3 g |
| Cholesterol | 0 MG |
| Sodium | 241 MG |
| Carbohydrates | 49 g |
| Fiber na abinci | 6 g |
| Protein | 11 g |