Nthambi ya Basil ya Farro Saladi

Zakudya Zofunikira (potumikira)

Zikhala - 406

Mafuta - 10g

Carbs - 65g

Mapuloteni - 17g

Nthawi Yonse 15 min
Konzani mphindi 15 , Cook 0 min
Mapemphero 2 (makapu 2 aliwonse)

Kodi munamvapo za farro? Ndi njere zakale zomwe zangobwera kumeneku ngati njira yokoma komanso yowonjezera yowonjezeramo zakudya zanu zambiri.

Amadziwika kuti 'emmer,' farro ndi mtundu wakale wa tirigu. Zowonongeka, utomoni wambiri ndi zokometsera pang'ono zimapangitsa kuti zikhale zokhutiritsa ndi zodzaza tirigu zomwe zowonjezera ku saladi. Kuwonjezera mbewu zonse ku zakudya zanu ndi njira yabwino yochepetsera kukanikiza kwa magazi, komanso kuchepetsa chiopsezo cha matenda a mtima ndi shuga, kuchepetsa kutupa, ndikuthandizani kukhala ndi thanzi labwino.

Tomato, basil, ndi mozzarella ndizogwiritsidwa ntchito nthawi ya chilimwe pamene tomato wobiriwira ali mu nyengo komanso mwakukhoza kwawo. Zitsamba zatsopano ngati basil ndi njira yabwino yowonjezeramo kukoma kwa mbale popanda kuwonjezera sodium kapena mafuta ambiri. Alyowa watsopano, viniga wosasa, ndi mafuta owonjezera a maolivi amachititsa kuti azisakaniza bwino kwambiri.

Zosakaniza

• Makapu 3 yophika Farro, okonzedwa molingana ndi phukusi
• 1 chikho cha chitumbuwa cha tomato, chakumapeto
• 1/2 kapu yamatsuko atsopano, sliced ​​thinly
• 1/3 kapu ya mozzarella (mu mipira yaying'ono, yaying'ono, kapena imodzi yaikulu, cubed)
• Supuni 1 ya mafuta a maolivi
• Supuni imodzi ya basamuki viniga
• 1 clove adyo, minced
• Tsamulani tsabola wakuda watsopano

Kukonzekera

1. Mu mbale yaikulu, phatikiza farro, tomato, basil, ndi mozzarella.

2. Mu mbale yaing'ono, whisk pamodzi otsalira. Thirani pa farro ndi kuponyera mofatsa kuti muvale. Tumikirani mwamsanga kapena kuphimba ndi firiji mpaka masiku awiri.

Zosakaniza Zosakaniza ndi Zobwereza

Popeza farro ndi mtundu wa tirigu, uli ndi gluten . Mukhoza kulowetsa mpunga wa quinoa kapena wofiira ngati muli wosasamala.

Malangizo Ophika ndi Kutumikira

Mukamagula farro, onetsetsani kugula farro yonse osati zosiyanasiyana.

Peyala farro si mbewu yonse, choncho imakhala yotsika kwambiri ndipo sidzapindula chimodzimodzi.

Konzani gulu lalikulu la farro kuti mukhale m'firiji ndikugwiritseni ntchito maphikidwe ngati awa sabata lonse. Zakudya zimakhala bwinoko pambuyo pa tsiku m'firiji, choncho saladiyi ndi yabwino kupanga nthawi yambiri ndikunyamula chakudya chamasana.