Le Saladi Ye-Zesty Wheat Berry Izokusiza Ufinyelele I-Quota Yakho Yansuku zonke Ye-Fiber

-Delile

• Isaladi ye-Asparagus Ye-Jeweled & Wheat Berry
• Izithako
• Izikhombisi-ndlela
• Buyekeza kwe-

Uxolo, i-quinoa, kunokusanhlamvu okusha okuminyene komsoco edolobheni: amajikijolo kakolweni. Ngokobuchwepheshe, lezi zingcezu ezihlafunwayo ziyizikhwebu zikakolweni eziphelele okususwe amakhoba azo angadleki futhi i-bran negciwane kushiyeke kahle. Njengoba kungekho ukucwengwa, amajikijolo kakolweni ayizinhlamvu ezigcwele ezigcwele izakhamzimba. (Ubuwazi ukuthi ukusetshenziswa okusanhlamvu okuphelele kuxhunyaniswe nesikhathi eside sokuphila?)

Isibonelo: Inkomishi eyodwa yamajikijolo kakolweni okuphekiwe iqukethe ama-gramu ayi-11 wefayibha kanye no-14 amagremu wamaprotheni, ngaphezu kwamaphesenti ayi-18 wesabelo sakho sensimbi esinconyiwe nsuku zonke. (Futhi uma ugula i-farro, zama enye yalezi zinhlamvu zasendulo.)

Ngenxa yokunambitheka kwayo okune-nutty kancane nokuthungwa okuyingqayizivele, lokhu okusanhlamvu kufanele kunakwe kakhulu kunesitsha sohlangothi selayisi esinsundu — futhi yilokho nje lokhu iresiphi yesaladi lamajikijolo kakolweni eyenzayo. Nge-asparagus ecwebile, ulamula okhanyayo, kanye nembewu yegromegranate, le saladi ibukeka (futhi inambitheka) njengeNtwasahlobo. Amajikijolo kakolweni abalulekile kulesi sidlo, noma kunjalo, njengoba ukuqina kwabo kubavumela ukuthi babambe ukunambitheka nokuthungwa kwe-herig vinaigrette kahle futhi kusiza ukuletha isaladi ndawonye.

Usukulungele ukuthola ukupheka? Ithiphu yepro: Qiniseka ukuthi umanzisa amajikijolo kakolweni (noma okunye ukudla okusanhlamvu, ngalolo daba) ngaphambi kwesikhathi, okuzonciphisa isikhathi sokupheka phakathi bese kwenza kube lula ukugaya. Wafake embizeni ye-mason, futhi uwamboze ngamanzi ngobusuku bangaphambi kokuba uhlele ukwenza ukudla kwakho, bese uwakhipha ngaphambi kokupheka ngakusasa. (Futhi uma uyithanda isaladi lamajikijolo kakolweni, ngeke ukwazi ukuthola okwanele ngalawa masaladi anelisa okusanhlamvu.)

Isaladi ye-Asparagus Ye-Jeweled & Wheat Berry

Ukuqala Ukuqeda: Ihora elingu-1 nemizuzu emi-5

Khonza: 4

Izithako

Isaladi kanye ne-Asparagus

• 1 3/4 izinkomishi zikakolweni eluhlaza (4 izinkomishi eziphekwe)
• Usawoti wasolwandle kanye nopelepele omnyama osanda kugaywa
• 2 ulamula omncane, osikiwe kancanyana waba yimizuliswano
• 2 wezipuni kanye ne-1 ithisipuni yamafutha omnqumo ayintombi nto, nokunye okwengeziwe ngokukhazimula
• Ama-asparagus ama-bunches ama-2 (amakhilogremu ama-2), aphela asikiwe
• 2 izinkomishi parsley, cishe oqoshiwe
• 1 inkomishi yedill, eqoshiwe
• 3/4 indebe yamarharnate imbewu
• Indebe ye-3/4 i-pistachios ethosiwe, icoshwe cishe
• 3 ama-scallions, izingxenye eziluhlaza kuphela, zisikwe kancane ngokuchema

Ukugqoka

• 3/4 inkomishi egcwele amaqabunga e-cilantro neziqu
• 1/2 indebe encane, eqoshiwe
• 3 wezipuni fresh lime juice
• 1 1/2 wezipuni uju
• 3/4 isipuni umhlabathi ikhumini
• 3/4 isipuni emhlabathini coriander
• 1/3 indebe extra-virgin olive oil

Izikhombisi-ndlela

1. Epanini elingaphakathi, hlanganisa amajikijolo kakolweni, izinkomishi eziyi-10 zamanzi, kanye nethisipuni eli-1 likasawoti. Letha emathunjini ngokushisa okuphakathi naphakathi. Yehlisa ukushisa kube maphakathi-phansi, bese ubila kuze amajikijolo kakolweni athambe, imizuzu engama-45 kuya kwengama-60. Khipha kahle, futhi uvumele ukupholisa kancane.
2. Okwamanje, preheat oven ukuya ku-350 ° F. Khombisa ishidi lokubhaka ngesikhumba. Phonsa izingcezu zikalamula ezisikiwe nge-1 ithisipuni yamafutha kushidi elilungisiwe lokubhaka, bese usakazeka ungqimba olulodwa. Yosa kuze kube yilapho izingcezu zikalamula zenziwa i-caramelized, ubuke ngokucophelela ngasekupheleni bese uphenya phakathi, imizuzu engama-25 kuya kwengama-30. Vumela ukupholisa, bese usika kahle izingcezu eziyi-8. Gcina izingcezu ezisele ziphelele.
3. Khulisa i-ovini iye ku-400 ° F. Ephepheni elikhulu lokubhaka elinezinsimbi, phonsa i-asparagus namafutha wezipuni ezimbili ezisele. Isizini ngosawoti kanye nopelepele. Yosa kuze kuthambile okukhanyayo nokukhanyayo, cishe imizuzu eyi-10.
4. Ukwenza okokugqoka, ku-blender noma iprosesa yokudla, shaya i-cilantro, i-shallot, ijusi likalamula, uju, ikhumini ne-coriander kuze kube yilapho ususwe kahle. Ngokugijima kwemoto, thela uwoyela womnqumo ekusakazeni kancane. Isizini ngosawoti kanye nopelepele.
5. Hlanganisa ukugqoka ube esitsheni esiphakathi. Faka amajikijolo kakolweni okuphekiwe, ulamula oqoshiwe oqoshiwe, iparsley, idile, imbewu yehalananda, ama-pistachio, nama-scallion. Isizini ngosawoti, bese uphonsa ukuhlanganisa.
6. Hlela i-asparagus phansi koqwembe. Spoon ukolweni berry isaladi phezu isilimo esinengono emnandi edliwayo. Gcoba ngezingcezu zikalamula ezigazingiwe ezisele. Gcoba amafutha e-olive, uphake.

Shape Magazine, Mashi 2020 ukukhishwa

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