Izithako zeresiphi yeChickpea Quinoa

• 1 ikomityi / 190g Quinoa (ifakwe malunga nemizuzu engama-30)
• 2 iikomityi / 1 inkonkxa (398ml inkonkxa) iichickpeas eziphekiweyo (i-sodium ephantsi)
• 3 Tbsp Olive Olive
• 1+1/2 indebe / 200g Itswele
• 1+1/2 Icephe yegalikhi - inqunyulwe kakuhle (i-4 ukuya kwi-5 i-clove yegalikhi)
• 1/2 icephe lejinja-inqunyulwe kakuhle (1/2 intshi yesikhumba sejinja exotshiweyo)
• 1/2 Tsp Turmeric
• 1/2 Tsp Ground Cumin
• 1/2 Tsp Ground Coriander
• 1/2 Tsp Garam Masala
• 1/4 i-tsp ye-Cayenne Pepper (Ngokuzikhethela)
• Ityuwa ekungcamla ngayo (Ndongeze itispuni e-1 yetyuwa epinki ye-Himalayan ebuthathaka kunetyuwa eqhelekileyo)
• 1 ikomityi / 150g Iminqathe - uJulienne usike
• 1/2 indebe / 75g Edamame Engumkhenkce (ukhetho)
• 1 +1/2 indebe / 350ml Umhluzi weVegetable (Sodium ephantsi)

Hombisa:

• 1/3 indebe / 60g YEGOLIDE iirasins - zinqunqwe
• 1/2 ukuya 3/4 indebe / 30 ukuya 45g Green Itswele - zinqunqwe
• 1/2 indebe / 15g Cilantro OKANYE Parsley - inqunqwe
• 1 ukuya ku-1+1/2 icephe lejusi yelamuni OKANYE UKUNCACA
• Ukuvuza kwe-Oli ye-Olive (Ngokuzikhethela)

Indlela

1. Hlamba ngokucokisekileyo iquinoa de amanzi aphele. Gxila emanzini malunga nemizuzu engama-30. Khupha amanzi kwaye uwayeke ahlale kwisisefa.
2. Khupha iikomityi ezi-2 zee-ertyisi eziphekiweyo okanye inkonkxa e-1 kwaye uyivumele ukuba ihlale kwisihluzi ukukhupha amanzi agqithisileyo.
3. Fudumeza ipani, galela ioli yomnquma, itswele, kunye ne 1/4 ithisipuni yetyuwa. Qhotsa itswele kubushushu obuphakathi de libe mdaka.
4. Xa itswele liqala ukumdaka, yongeza ikonofile kunye nejinja. Qhotsa malunga nomzuzu omnye okanye de ube nevumba elimnandi.
5. Nciphisa ubushushu obuphantsi kwaye wongeze iziqholo: iTurmeric, iCumin eGround, iGround Coriander, iGaram Masala, kunye neCayenne Pepper. Xuba kakuhle malunga nemizuzwana emi-5 ukuya kweyi-10.
6. Yongeza iquinoa emanzisiweyo kunye ne-strained, iminqathe, ityuwa, kunye nomhluzi wemifuno epanini. Fafaza i-edamame enomkhenkce ngaphezulu, vala ipani, kwaye upheke kubushushu obuphantsi malunga nemizuzu eyi-15-20 okanye de i-quinoa ivuthwe.
7. Nje ukuba iquinoa iphekiwe, vula ipani uze ucime ubushushu. Yongeza i-chickpeas, iirasintyisi eziqoshiwe, i-anyanisi eluhlaza, i-cilantro, kunye nejisi lemon. Gxobhoza ngeoyile yomnquma kwaye ujonge isinongo.

Iingcebiso ezibalulekileyo

• Yihlambe ngokucokisekileyo iquinoa ukususa ubumdaka nobukrakra.
• Ukufaka ityuwa kwitswele kulinceda ukuba lipheke ngokukhawuleza.
• Yehlisa ubushushu phambi kokuba wongeze izinongo ukunqanda ukutsha.
• Ixesha lokupheka linokwahluka, lungisa njengoko kufuneka.
• Unqumle iirasintyisi ukuze zifakwe ngcono kwisitya.