Yenelisa Isisu Sakho Ngale Recipe ye-Shakshuka Yezinhlamvu Eziphelele Ye-Brunch

-Delile

• I-Hearty Shakshuka enezinhlamvu Eziphelele
• Buyekeza kwe-

Uma uke wabona i-shakshuka kumenyu ye-brunch, kepha ubungafuni ukuthi noma ngubani akubambe ebuza uSiri ukuthi yini, mfana uzofisa ukuthi ngabe uyi-ode ngokungaboni. Lesi sidlo esibhakiwe esinososo katamatisi onenhliziyo ubhukuda emaqandeni yi-la crème de la crème yokudla kwe-brunch.

Ngenhlanhla, akudingeki ulinde izinhlelo zekhefi zangeSonto elilandelayo ntambama. Ungakwenza kalula lokhu ekhaya ngaphansi kwemizuzu engama-30. Ngaphezu kwalokho, le recipe ivele ibe yi-nutrient powerhouse.

Amaqanda ayimali ebiza kakhulu kulo msebenzi wobuciko, futhi, ngaphandle kokuthi uyi-vegan, mhlawumbe kukhona osuvele unakho efrijini lakho. Akuwona amaqanda kuphela angumthombo we-stellar wamaprotheni (angena ngama-gramu ayi-6 ngeqanda elikhulu), agcwaliswa nangamaphesenti angaphezu kwama-20 amanani akho ansuku zonke amavithamini B afana ne-biotin, i-choline, ne-pantothenic acid, ebalulekile amandla akho agciniwe, kanye nezakhamzimba ezifana ne-selenium ne-molybdenum. (Uma amaqanda akuyona nje into yakho, kepha ufuna ibhulakufesi elinamaprotheni aphezulu, hlola le mibono yokupheka engenamaqanda.)

Futhi bekungeke kube yi-shakshuka ngaphandle kwetamatisi. Kusetshenziswa utamatisi okheniwe kule iresiphi futhi kuguqula lesi sidlo sibe ngukudla okunethezeka okunempilo. Utamatisi ungumthombo ohlakaniphile we-lycopene (i-antioxidant enamandla evimba ama-radicals mahhala angabangela umdlavuza nesifo senhliziyo). Ngaphandle kokuthi ne-tomato sauce kanye namaqanda ndawonye, ​​ubheka ngaphezu kwama-gramu ayi-18 wamaprotheni kanye nomthamo omuhle wemifino, kusekhona into eyodwa ebalulekile eyenza le iresiphi ethile ye-shakshuka ibe nkulu kakhulu: okusanhlamvu okuphelele.

Izindawo zokudlela eziningi zizophakela ezazo ngocezu lwe-baguette ethosiwe, emnandi, kodwa ukukhetha okusanhlamvu okuphelele okubhakwe esitsheni kuqinisekisa ukuthi ipuleti lakho libhalansi kahle futhi kuzokugcina ugcwele futhi wanelisekile. I-Quinoa isetshenziswa lapha, kepha ungasebenzisa irayisi elibomvu, i-amaranth, noma ibhali, futhi. Umpheki uSara Haas, i-RDN, i-LDN, uphakamisa ukunqanda ukunambitheka kwanoma yikuphi okusanhlamvu okukhethayo (kule recipe noma okunye) ngokubilisa okusanhlamvu ngemifino, inkukhu, noma isitoko senkomo (kunamanzi), ukwenza i-toast okusanhlamvu pan ngaphambi kokupheka, noma wengeze amakhambi amasha njengeparsley noma i-cilantro ekugcineni.

I-Hearty Shakshuka enezinhlamvu Eziphelele

Ukwenza: ama-servings angu-2 (cishe inkomishi engu-1 namaqanda angu-2 lilinye)

Izithako

• 1/2 indebe quinoa (noma okusanhlamvu okuphelele okukhethiwe)
• 1 inkomishi yemifino ephansi ye-sodium
• 1/8 isipuni sikasawoti we-kosher
• I-1/4 indebe i-parsley eqoshiwe
• 1 i-lemon wedge
• 1 isipuni samafutha omnqumo
• 1 1/2 indebe (2 oz) anyanisi oqoshiwe
• 1 pepper (5 oz) wensimbi emaphakathi (5 oz), oqoshiwe
• Ama-clove ayi-2, egayiwe
• 1/2 isipuni pepper omnyama
• 3/4 isipuni se-Italian seasoning
• 1/8 isipuni sikasawoti we-kosher
• 1 ikwazi (28 oz) utamatisi osikiwe, akukho usawoti ongeziwe
• Amaqanda ama-4 amakhulu
• Ama-flakes abomvu abomvu (ukuhlobisa ngokuzithandela)

Izikhombisi-ndlela

1. Ukulungisa okusanhlamvu okuphelele: Gcoba i-quinoa ku-nonstick skillet imizuzu embalwa phezu kokushisa okuphansi. Susa bese ubeka eceleni. Faka umhluzi wemifino ebhodweni elincane bese uletha ngamathumba. Faka i-quinoa nosawoti we-kosher; gudluza. Nciphisa ukushisa ukuze ubilise, bese upheka cishe imizuzu engu-15 noma kuze kube yilapho wonke uketshezi semuncwa. Phosa 1 ithisipuni ujusi kalamula omusha noparsley oqoshiwe.

2. Beka i-skillet esikhulu esinganqandi phezu komlilo ophakathi. Engeza amafutha omnqumo, u-anyanisi, nensimbi yensimbi. Pheka, uvuselele ngezikhathi ezithile, imizuzu emi-5 kuya kwengu-7, noma uze uthambe. Engeza i-garlic egayiwe, u-pepper omnyama, i-Italian seasoning, nosawoti we-kosher. Govuza bese upheka imizuzu emi-2 kuya kwemi-3, bese ufaka utamatisi. Shintsha ukushisa kube semaphakathi, ikhava, bese upheka imizuzu emihlanu.

3. Susa isivalo bese udala izimbobo ezine ezincane enhlanganisweni yetamatisi nge-spatula noma ngesipuni. Qhekeka ngokucophelela iqanda emgodini ngamunye, bese umboza ipani. Vumela upheke imizuzu eyisithupha eyengeziwe noma kuze kube mhlophe uqinile futhi isikhuphasha sisethwe kancane, kepha sikhululekile. (Uma ukhetha isikhuphasha esiqinile, pheka imizuzu engu-8.)

4. Susa ipani lotamatisi namaqanda emlilweni. Hlanganisa okusanhlamvu okuphelele ngokulinganayo phakathi kwezitsha ezimbili bese wenza umthombo omncane enkabeni. Beka amaqanda ama-2 nengxenye yesigamu sengxube yetamatisi ngaphezulu. Jabulela!

Recipe ngezilokotho ze I-Cookbook Yokudla Okuvundile: Ama-Recipes ayi-100 + Wokudla Umzimba Wakho ngu-Elizabeth Shaw, M.S., R.D.N., C.L.T. kanye noSara Haas, R.D.N., C.L.T.

Buyekeza kwe-