Switirhisiwa (4 wa swiphemu kwalomu ka)

• 1 Khapu / 190g Quinoa (Yi hlantswiwile/yi tsakamile/yi sefiwile)
• 2 Tikhapu / 1 Can (398ml Can) Tinyawa ta Ntima leti swekiweke (leti humesiweke mati/ti hlantswiwile)
• 3 Xipunu xa Mafurha ya Mutlhwari
• 1 + 1/2 Khapu / 200g Anyanisi - yi tsemiwile
• 1 + 1/2 Khapu / 200g Red Bell Pepper - yi tsemiwile yi va swiphemu leswintsongo
• 2 Xipunu xa Garlic - lexi tsemiweke kahle
• 1 + 1/2 Khapu / 350ml Passata / Puree ya Matamatisi / Matamatisi yo Sefa
• 1 Xipunu xa Oregano yo Oma
• 1 Xipunu xa Kumini leyi Gayeriweke
• 2 Xipunu xa Paprika (A YI TSWI)
• 1/2 Tsp Phepha ra Ntima leri Gayiweke
• 1/4 Xipunu xa Cayenne Pepper kumbe ku ya hi ku navela (hi ku hlawula)
• 1 + 1/2 wa Tikhapu / 210g Ti kernels ta Mavele lawa yanga titimela (unga tirhisa mavele yotsakama)
• 1 + 1/4 Khapu / 300ml ya Broth ya Miroho (Sodium ya le hansi)
• Engetela Munyu kuya hi Nantswo (1 + 1/4 Tsp ya Pink Himalayan Salt ya hlohleteriwa)

Ku khavisa:

• 1 khapu / 75g Green Onion - yi tsemiwile
• 1/2 kuya eka 3/4 wa khapu / 20 kuya eka 30g Cilantro (matluka ya Coriander) - ya tsemiwa
• Lime kumbe Juzi ya Lamula ku ya hi nantswo
• Drizzle ya mafurha ya mutlhwari ya extra virgin

Ndlela:

1. Hhlambisa quinoa kahle kufikela loko mati ya khuluka ya basa kutani u tsakamisa kuringana 30 wa timinete. Hlantswa u yi tshika yi tshama eka xisefo.
2. Hluvula tinyawa ta ntima leti swekiweke kutani u ti tshika ti tshama eka xisefo.
3. Eka poto ro anama, hisa mafurha ya olive eka ndzilo wa le xikarhi kuya eka wa le xikarhi. Engeta anyanisi, red bell pepper na munyu. Fry ku kondza yiva brown.
4. Engetela garlic leyi tsemiweke u gayela kuringana 1 kuya eka 2 wa timinete kufikela yi nun’hwela. Kutani, chela swinun’hweriso: oregano, kumini leyi gayeriweke, phepha ra ntima, paprika, phepha ra cayenne. Gayela kuringana 1 kuya eka 2 wa timinete tin’wana.
5. Engetela passata/tomato puree u sweka kufikela yi tiya, kwalomu ka 4 wa timinete.
6. Engetela quinoa leyi hlantswiweke, tinyawa ta ntima leti swekiweke, mavele lama titimelaka, munyu, na broth ya miroho. Hlanganisa kahle u tisa ku vila.
7. Funengeta u hunguta ndzilo kuya ehansi, u sweka kwalomu ka 15 wa timinete kumbe kufikela loko quinoa yi swekiwa (hayi mushy).
8. Pfula, khavisa hi anyanisi wa rihlaza, cilantro, juzi ya lime, na mafurha ya olive. Hlanganisa hi vukheta ku papalata mushiness.
9. Ndlela u hisa. Ricepe leri ri lulamerile eka ku pulana swakudya naswona ringa hlayisiwa efrijini kuringana 3 kuya eka 4 wa masiku.

Switsundzuxo swa Nkoka:

• Tirhisa poto ro anama ku sweka hambi ku ri ku sweka.
• Hhlamba quinoa kahle ku susa ku bava.
• Ku chela munyu eka anyanisi na ti peppers swi pfuneta ku humesa ndzhongho leswaku wuta hatlisa wu sweka.