Switirhisiwa swa Ricepe ra Chickpea Quinoa

• 1 khapu / 190g Quinoa (yi tsakamile kwalomu ka 30 wa timinete)
• 2 wa tikhapu / 1 wa xigwitsirisi (398ml can) Ti chickpeas leti swekiweke (Low sodium)
• 3 Tbsp Mafurha ya mutlhwari
• 1+1/2 wa khapu / 200g ya Anyanisi
• 1+1/2 Tablespoon Garlic - yi tsemiwile kahle (4 kuya eka 5 wa ti garlic cloves)
• 1/2 Tablespoon Ginger - yi tsemiwile kahle (1/2 inch ya nhlonge ya ginger yi tshoveriwile)
• 1/2 Tsp ya Turmeric
• 1/2 Tsp Kumini leyi Gayeriweke
• 1/2 Tsp Coriander ya le hansi
• 1/2 Tsp Garam Masala
• 1/4 Tsp Cayenne Pepper (Swa hlawuleka)
• Munyu kuya hi nantswo (ndzi engetele total 1 teaspoon ya pink Himalayan salt leyi olovaka kutlula munyu wa ntolovelo)
• 1 khapu / 150g Tikharoti - Julienne u tsemiwile
• 1/2 wa khapu / 75g ya Edamame leyi titimelaka (ya ku hlawula)
• 1 +1/2 wa khapu / 350ml ya Broth ya Miroho (Sodium ya le Hansi)

Ku khavisa:

• 1/3 wa khapu / 60g GOLDEN Raisins - leyi tsemiweke
• 1/2 ku ya eka 3/4 wa khapu / 30 ku ya eka 45g ya Green Onions - leyi tsemiweke
• 1/2 wa khapu / 15g Cilantro KUMBE Parsley - leyi tsemiweke
• 1 ku ya eka 1+1/2 wa xipunu xa juzi ya lamula KUMBE KU NANTSWA
• Ku khuluka ka Mafurha ya Mutlhwari (Swa hlawuleka)

Ndlela

1. Hhlambisa quinoa hi vukheta ku kondza mati ya khuluka kahle. N’okisa ematini kuringana kwalomu ka 30 wa timinete. Hlantswa mati u ma tshika ma tshama eka xisefo.
2. Hluvula 2 wa tikhapu ta ti chickpeas leti swekiweke kumbe 1 wa xigwitsirisi kutani u pfumelela ku tshama eka xisefo ku humesa mati wahi na wahi lama tlulaka mpimo.
3. Hisisa pani, chela mafurha ya olive, anyanisi, na 1/4 wa xipunu xa munyu. Gayela anyanisi hi ndzilo wa le xikarhi ku kondza yi sungula ku va buraweni.
4. Loko anyanisi yi sungula ku buraweni, chela garlic na ginger. Gayela kwalomu ka 1 wa minete kutani yi nun’hwela.
5. Pfuxeta kuhisa kuya ehansi kutani u chela swipayisisi: Turmeric, Ground Cumin, Ground Coriander, Garam Masala, na Cayenne Pepper. Hlanganisa kahle kuringana kwalomu ka 5 kuya eka 10 wa tisekoni.
6. Engetela quinoa leyi tsakamaka no sefiwile, tikharoti, munyu, na broth ya miroho eka pani. Fafazela edamame leyi titimelaka ehenhla, funengeta pani, kutani u sweka hi ndzilo wale hansi kuringana kwalomu ka 15-20 wa timinete kumbe kufikela loko quinoa yi swekiwa.
7. Loko quinoa yi swekiwile, pfula pani u tima ndzilo. Engeta ti chickpeas, raisins leyi tsemiweke, anyanisi wa rihlaza, cilantro na juzi ya lemon. Drizzle hi mafurha ya olive u kambela ku na seasoning.

Switsundzuxo swa Nkoka

• Hhlambisa quinoa kahle ku susa thyaka na ku bava.
• Ku chela munyu eka anyanisi swi pfuna ku sweka hi ku hatlisa.
• Hundzuluxa kuhisa kuya ehansi loko unga se chela swipayisisi ku sivela ku hisa.
• Nkarhi wo sweka wu nga ha hambana, lulamisa hilaha swi lavekaka hakona.
• Tsema kahle ti raisins leswaku tita nghenisiwa ku antswa eka xibya.