Saladi iyi ya Zesty Wheat Berry Ikuthandizani Kuti Mufikire Chigawo Chanu cha Tsiku ndi Tsiku

Zamkati

• Katsitsumzukwa Zokongoletsera & Wheat Berry Saladi
• Zosakaniza
• Mayendedwe
• Onaninso za

Pepani, quinoa, mtawuniyi muli njere zatsopano zodzaza ndi michere: zipatso zatirigu. Mwaukadaulo, tinthu tating'onoting'ono timeneti ndi njere za tirigu zomwe zimachotsedwa ndi mankhusu osadyedwa ndipo nthambi ndi majeremusi zimasiyidwa. Popeza palibe kuyengedwa, zipatso za tirigu ndi njere yodzaza ndi michere. (Kodi mumadziwa kuti kudya mbewu zonse kumalumikizidwa ndi moyo wautali?)

Mlanduwu: Chikho chimodzi cha zipatso zophika za tirigu chimakhala ndi magalamu 11 a fiber ndi 14 magalamu a mapuloteni, kuwonjezera pa 18% ya gawo lanu lachitsulo lazitsulo tsiku lililonse. (Ndipo ngati mukudwala farro, yesani imodzi mwa mbewu zakalezi.)

Chifukwa cha kamvekedwe kake ka mtedza komanso kapangidwe kake, njere iyi imayenera kusamalidwa kwambiri kuposa mbale yampunga ya bulauni-ndipo ndizomwe zimapangidwa ndi saladi wa mabulosi a tirigu. Ndi katsitsumzukwa kowoneka bwino, mandimu owala, ndi nthanga za makangaza, saladi iyi imawoneka (ndi zokonda) ngati Spring. Zipatso za tirigu ndizofunika kwambiri pa mbale iyi, komabe, chifukwa kulimba kwawo kumawathandiza kuti azigwira bwino komanso kununkhira kwa herby vinaigrette ndikuthandizira kubweretsa saladi pamodzi.

Wokonzeka kuphika? Upangiri: Onetsetsani kuti mwathira zipatso za tirigu (kapena njere zina zilizonse), nthawi isanakwane, yomwe imadula nthawi yophika pakati ndikupangitsa kuti zizivuta kupukusa. Ikani mumtsuko wa masoni, ndikuwaphimba ndi madzi usiku womwewo musanakonzekere kupanga chakudya chanu, kenaka muwakhetse musanaphike tsiku lotsatira. (Ndipo ngati mumakonda saladi ya mabulosi a tirigu, simungathe kupeza zokwanira za saladi zokhutiritsa za tirigu.)

Katsitsumzukwa Zokongoletsera & Wheat Berry Saladi

Yambani kumaliza: 1 ora 5 mphindi

Amatumikira: 4

Zosakaniza

Saladi ndi katsitsumzukwa

• 1 3/4 makapu zipatso za tirigu (4 makapu ophika)
• Mchere wamchere ndi tsabola wakuda watsopano
• Ma mandimu awiri ang'onoang'ono, ochepetsedwa kwambiri mozungulira
• Supuni 2 kuphatikiza supuni 1 ya maolivi osapitirira namwali, kuphatikiza zowonjezera
• 2 katsitsumzukwa (2 mapaundi), mapeto okonzedwa
• 2 makapu parsley, pafupifupi akanadulidwa
• 1 chikho cha katsabola, pafupifupi akanadulidwa
• 3/4 chikho cha makangaza
• 3/4 chikho chofufumitsa pistachios, pafupifupi akanadulidwa
• Mbalame zamphongo 3, zobiriwira zokha, zochepetsedwa mopanda tsankho

Kuvala

• Chikho cha 3/4 chodzaza masamba a cilantro ndi zimayambira
• 1/2 yaing'ono shallot, yodulidwa
• Supuni 3 zatsopano madzi a mandimu
• 1 1/2 supuni ya tiyi ya uchi
• 3/4 supuni ya tiyi ya chitowe
• 3/4 supuni ya tiyi ya coriander
• 1/3 chikho chowonjezera namwali mafuta

Mayendedwe

1. Mu poto wapakati, phatikizani zipatso za tirigu, makapu 10 a madzi, ndi supuni imodzi ya mchere. Bweretsani ku chithupsa pa kutentha kwapakati. Kuchepetsa kutentha kwa sing'anga-pansi, ndi simmer mpaka tirigu zipatso zofewa, 45 mpaka 60 mphindi. Sambani bwino, ndikusiya kuziziritsa pang'ono.
2. Pakadali pano, preheat uvuni ku 350 ° F. Lembani pepala lophika ndi zikopa. Thirani zozungulira za mandimu ndi supuni 1 ya mafuta pa pepala lophika lokonzekera, ndikufalitsa mugawo limodzi. Wowotani mpaka magawo a mandimu asungunuke, kuyang'anitsitsa mpaka kumapeto ndikungodutsa pakati, mphindi 25 mpaka 30. Tiyeni kuziziritsa, ndiye finely kuwaza 8 magawo. Sungani magawo otsala athunthu.
3. Wonjezerani uvuni ku 400 ° F. Pa pepala lalikulu lophika, perekani katsitsumzukwa ndi mafuta a supuni 2 otsala. Nyengo ndi mchere ndi tsabola. Wowotcha mpaka wobiriwira wobiriwira komanso wofewa, pafupifupi mphindi 10.
4. Kuti mupange kuvala, mu blender kapena purosesa ya chakudya, sungani cilantro, shallot, madzi a mandimu, uchi, chitowe, ndi coriander mpaka finely akanadulidwa. Pamene injini ikuthamanga, tsitsani mafuta a azitona mumtsinje wochepa. Nyengo ndi mchere ndi tsabola.
5. Pewani chovalacho mu mbale yapakati. Onjezerani zipatso za tirigu wophika, mandimu wokazinga wodulidwa, parsley, katsabola, nthanga za makangaza, pistachios, ndi mascallions. Nyengo ndi mchere, ndi kuponyera kuphatikiza.
6. Konzani katsitsumzukwa pansi pa mbale. Sakanizani saladi ya mabulosi a tirigu pa katsitsumzukwa. Kongoletsani ndi magawo otsala a mandimu. Thirani mafuta, ndipo perekani.

Shape Magazine, nkhani ya Marichi 2020

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