Zosakaniza za Chickpea Quinoa

• 1 chikho / 190g Quinoa (yoviikidwa pafupifupi mphindi 30)
• makapu 2 / chitini 1 (398ml chitini) Nandolo zophika (Low sodium)
• 3 Tbsp Mafuta a azitona
• 1+1/2 chikho / 200g anyezi
• 1+1/2 Supuni Garlic - wodulidwa bwino (ma clove 4 mpaka 5 a adyo)
• 1/2 Supuni Ginger - wodulidwa bwino (1/2 inchi ya khungu la ginger wosenda)
• 1/2 Tsp Turmeric
• 1/2 Tsp Ground Chitowe
• 1/2 Tsp Ground Coriander
• 1/2 Tsp Garam Masala
• 1/4 Tsp Tsabola wa Cayenne (Mwasankha)
• Mchere kuti ulawe (Ndawonjezera supuni imodzi ya mchere wa pinki wa Himalayan womwe ndi wochepa kwambiri kuposa mchere wamba)
• 1 chikho / 150g Kaloti - Julienne kudula
• 1/2 chikho / 75g Edamame Yozizira (ngati mukufuna)
• 1 +1/2 chikho / 350ml Msuzi Wamasamba (Low Sodium)

Zokongoletsa:

• 1/3 chikho / 60g Zoumba za GOLDEN - zodulidwa
• 1/2 mpaka 3/4 chikho / 30 mpaka 45g Green anyezi - odulidwa
• 1/2 chikho / 15g Cilantro OR Parsley - wodulidwa
• 1 mpaka 1+1/2 Supuni ya mandimu KAPENA KULAWA
• Kuthira kwa Mafuta a Azitona (Mwasankha)

Njira

1. Tsukani bwino quinoa mpaka madzi atayera. Zilowerere m'madzi kwa mphindi pafupifupi 30. Thirani madziwo kuti akhale musefa.
2. Sungani makapu 2 a nandolo yophika kapena chitini chimodzi ndikulola kuti izikhala musefa kuti zikhetse madzi ochulukirapo.
3. Kutenthetsa poto, kuwonjezera mafuta a azitona, anyezi, ndi 1/4 supuni ya tiyi ya mchere. Dulani anyezi pa kutentha pang'ono mpaka ayambe kufiira.
4. Anyezi akayamba kufiira, onjezerani adyo ndi ginger. Mwachangu kwa mphindi imodzi kapena mpaka kununkhira.
5. Chepetsani kutentha pang'ono ndikuwonjezera zonunkhira: Turmeric, Ground Chitowe, Ground Coriander, Garam Masala, ndi Tsabola wa Cayenne. Sakanizani bwino kwa masekondi 5 mpaka 10.
6. Onjezani quinoa woviikidwa ndi wosefa, kaloti, mchere, ndi msuzi wamasamba mu poto. Kuwaza edamame wowuma pamwamba, kuphimba poto, ndi kuphika pa moto wochepa kwa mphindi pafupifupi 15-20 kapena mpaka quinoa waphikidwa.
7. Quinoa ikaphikidwa, tsegulani poto ndikuzimitsa moto. Onjezerani nandolo, zoumba zoumba, anyezi wobiriwira, cilantro, ndi madzi a mandimu. Thirani mafuta a azitona ndikuwona zokometsera.

Malangizo Ofunika

• Sambani bwino quinoa kuti muchotse zonyansa ndi zowawa.
• Kuthira mchere ku anyezi kumathandiza kuti aziphika mwachangu.
• Chepetsani kutentha musanawonjezere zokometsera kuti zisapse.
• Nthawi yophika ikhoza kusiyana, sinthani momwe mungafunikire.
• Dulani zoumba bwino kuti muphatikize bwino mu mbale.