John Myers
ọdịnaya
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Efrata
Nhọrọ, ọ bụrụ na enwere ntakịrị oge:
- 1 PC Zukini
- 1 tbsp Ghee ma ọ bụ mmanụ aki oyibo
- 1 Glass Chickpeas
- 1 Glass Indian curry ihendori na-enweghị mgbakwunye
- 1 akpa Ngwakọta Quinoa-Buckwheat-Millet
- Nnu nnu
- 1 cm ginger
- 1 tsp Akwukwo nri efere
- 0,5 ụyọkọ Pasili
- 1 tsp Turmeric n'ala
- 1 PC Oroma nkịrịsị
- 1 tbsp Oliv mmanụ
- 1 PC Ube oyibo
- 1 tbsp Mkpụrụ flax a gwepịara egwepịa
- 1 tbsp Sesame ojii
ntuziaka
- M na-ebu ụzọ dee ụdị dị mfe ma dị mfe, ma ọ bụrụ na ọ ga-aga ngwa ngwa, mgbe ahụ, m na-akpọ aha ụzọ iji gbasaa efere ahụ ntakịrị.
- Esi nri ngwakọta quinoa-millet-buckwheat dịka ntuziaka dị na ngwugwu ahụ maka ihe dịka nkeji iri na abụọ. Bee zukini na tofu. Kpoo ghee ma ọ bụ mmanụ aki oyibo n'ime ite wee ghee tofu diced na ya. Tinye zukini na ighe obere oge. Wunye na ihendori curry site na iko ma jupụta iko ihe dị ka ọkara na mmiri ma gbakwunye ya.
- Ka o sie obere oge, gbanyụọ stovu ahụ. Wụsa chickpeas ma kpalite ya. Hazie ngwakọta ọka ọka n'ime nnukwu efere. Tinye nnu na ose nụrụ ụtọ. Ọ bụrụ na ị sie ya dị ka nke a, ọ naghị ewe nkeji iri na ise tupu efere a na-anọ na tebụl.
Na mgbakwunye, ọ bụrụ na ị nwere oge ọzọ:
- Enwere ike ịgwakọta ngwakọta ọka quinoa na pasili, turmeric, ihe ọṅụṅụ nke ọkara lemon, mmanụ oliv na ala flaxseed.
- M na-akpali n'ime akwụkwọ nri ngwaahịa ntụ ntụ, ihe ọṅụṅụ lemon fọdụrụ na grated ginger n'okpuru curry. M na-etinye ngwakọta ọka na nnukwu efere miri emi dị mma n'otu akụkụ na curry n'akụkụ nke ọzọ. M na-egbutu ube oyibo ahụ n'ime mpekere dị mma ma tinye ha n'etiti. M na-efesa efere nke emechara na mkpụrụ sesame ojii.
Nutrition
Na-eje ozi: 100gCalories: 106kcalCarbohydrates: 2.4gprotein: 13.2gAbụba: 4.9g
