John Myers
ọdịnaya
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Efrata
- 2 tomato
- 1 Red Paprika
- 1 Yellow Paprika
- 1 obere Zukini
- 2 obere Red eyịm
- 2 Garlic kpụkọrọ akpụkọ
- 4 gị Mpempe akwụkwọ pasili, bee nke ọma
- 1 tbsp Tomato tapawa
- 200 g quinoa
- 100 ml Yzaguirre Vermouth ma ọ bụ Noilly Prat
- 1 ome Rosemary
- 500 ml Akwukwo nri efere
- harisa
- Sugar okpete raw
- nnu
- Oji ose si igwe nri
- mmanụ
ntuziaka
nkwadebe
- Tinye tomato ahụ n'ofe, gbanye ya na mmiri esi, menyụọ, bee, nkeji iri na ise, isi ma wepụ osisi ahụ wee bee n'ime nnukwu cubes. Bee na isi na-ede ede ma bee ha n'ime ezi ibe.
- Bee zucchino n'ime nnukwu cubes. Beekwa eyịm na-acha uhie uhie n'ime cubes dị mma ma kpochaa cloves galik nke ọma.
nkwadebe
- Kpoo mmanụ n'ime ite wee kpochaa ose na zukino maka ihe dị ka nkeji anọ, tinyezie tomato, yabasị na galik, nke a na-agba ya ihe dị ka nkeji abụọ.
- Ugbu a, akwụkwọ nri na-abịa na nsọtụ ka e wee nwee ohere n'efu n'etiti. Ugbu a, tinye quinoa na tapawa tomato na ihe dị ka 1 tablespoon nke raw okpete n'ebe ahụ. Quinoa kwesịrị ịdị na-asa ya ntakịrị ka o wee kpughee ụtọ ụtọ ya zuru oke.
- Ugbu a, a na-emenyụ ya na vermouth na nke ahụ kwesịrị ibelata ugbu a ihe dị ka 1 nke atọ, mgbe ahụ, a na-agbakwunye broth nke akwukwo nri na rosemary sprig ma tinye ya na ose, nnu na ntakịrị harissa (ọnụọgụ ahụ bụ ihe ụtọ. ) M na-amalite na otu teaspoon.
- Ugbu a mkpuchi na-abịa na pan na okpomọkụ na-ebelata na ọkwa kachasị ala. Ugbu a quinoa nwere nkeji iri abụọ iji imi. Mgbe nkeji 20 gachara, a na-agbakọta ya ọzọ, mgbe ahụ, a na-apịa pasili ahụ ma nwee ike ije ozi, n'ezie, a na-ewepụ sprig rosemary tupu oge eruo.
Nutrition
Na-eje ozi: 100gCalories: 60kcalCarbohydrates: 4.6gprotein: 0.8gAbụba: 4.3g
