Ọka bụ ihe anyị niile. Ngwaahịa a magburu onwe ya na-eri nri ụtụtụ kwesịrị ekwesị, nri dị n'akụkụ, akụkụ ofe na-atọ ụtọ na usoro nke abụọ. Ma taa, anyị ga-ekwu maka ọdịiche ndị mbụ na ọka, nke na-eme ka menu ezinụlọ bụrụ ihe na-adọrọ mmasị ma na-atọkwu ụtọ. Anyị ga-emepụta echiche efu nke nri nri yana akara ụghalaahịa nke mba.
Mkpụrụ osisi
Ọtụtụ ndị nwunye na -ahụ onye ikwu nke si mba ofesi ọka wit n'anya. Otu n'ime ihe kpatara ya bụ nri na -atọ ụtọ salads na ntinye ya. Dịka ọmụmaatụ, ndị na -amị mkpụrụ! Wunye 300 g nke nwa nwanne "National" n'ime nnukwu efere, tinye ntụtụ nnu na 2 tbsp. l. mmanụ olive. Jupụta grits na mmiri esi mmiri, ka mmiri wee kpuchie ya site na 2 cm, jiri efere kpuchie ya nkeji iri na ise. Ka ọ dị ugbu a, bee n'ime cubes mkpụrụ osisi na mkpụrụ osisi kacha amasị gị: 15 kiwi, ọkara ọkara ube na ọkara ọkara apụl, 1 nectarine, raspberries jiri nwayọ saa ka nkụ. Maka mgbakwasa, mix 1 tbsp. l. mmanụ olive, 3 tsp. ihe ọ lemonụ lemonụ lemon na balsamic. A na -eji nlezianya gwakọta nwa nwanne ahụ fụrụ akpụ na mkpụrụ osisi na mkpụrụ osisi, wụsa ya na slide na efere, gbasaa na efere wee jiri ahịhịa mint wee chọọ ya mma. Salad a na -enwu enwu, nke nwere obi ụtọ, ga -enye ọnọdụ anwụ na -acha na menu oyi!
Pọọtụ Gọọmet
Ọbụna porridge kachasị amasị gị nwere ike na -agwụ ike. A ga -enwetaghachi mmetụta ochie site na nwa nwanne nne na akwụkwọ nri. Couscous “National” bụ mkpụrụ osisi na -acha odo odo nke nnukwu akụkụ (nke na -enweghị ihe analogues na ahịa Russia). Dị ka efere n'akụkụ, enwere ike inye ya oyi ma ọ bụ na -ekpo ọkụ, a na -etinye ya na salads ma ọ bụ jiri ya mee ya karịa achịcha achịcha iji nweta eriri dị nkọ! Wunye mmiri ọkụ 250 g nke nwa nwanne nne ma hapụ n'ime akpa iko n'okpuru mkpuchi. Bee ọkara ọkara zukini n'ime cubes, karọt-n'ime okirikiri, na klọb garlic-n'ime ibe. Ighe akwụkwọ nri na mmanụ olive. Bee n'ime iberibe tomato na mkpụrụ oliv, mee mgbakwasa 1 tbsp. l. mmanụ olive, ihe ọ juiceụ ofụ nke ọkara lemon. Anyị na -agbasa nwanne nne na -ekpo ọkụ na efere, gbakwunye akwụkwọ nri eghe eghe, tomato mịrị amị na mkpụrụ oliv wee wụsa ihendori, gwakọta. Ị nwere ike icho mma porridge mgbe ị na -eji ahịhịa ọhụrụ eme ihe. Porridge n'ụdị a ga -achọ nri abalị ezinụlọ ọ bụla mma.
Ero ero
Bulgur “National” ga -agbakwunye ụtọ ọhụrụ na menu ụbọchị niile. A na -egwepịa Bulgur na ọka wit. Na ụdị nke emechara, ọ na -emebi emebi ma na -esi ísì ụtọ. Bee n'ime cubes nnukwu yabasị na passeruem na mmanụ ihe oriri ruo mgbe o doro anya. Yet 300 g nke chopped mushrooms na ya, ighe ruo mgbe ha na -ọlaedo. Mgbe ahụ dina 250 g nke akọrọ bulgur na, na -akpali akpali mgbe niile, esi nri na obere ọkụ maka nkeji 5. Ugbu a wụsa 500 ml nke mmiri a nụchara anụcha, jiri nwayọ weta obụpde, oge ya na nnu na ngwa nri nụrụ ụtọ. Ghichaa efere n'okpuru mkpuchi ruo ọkara awa, na -eji spatula osisi na -akpali akpali mgbe ụfọdụ. Kwe ka bulgur na ero gbanye maka nkeji ise ọzọ, nke mere na ọ ga -ekpughere ùkwù ụtọ na ụtọ.
Pancakes na ighikota
Couscous fritters bụ ụdị na -atọ ụtọ nke efere ọdịnala. A na -eme Couscous site na mkpụrụ ọka durum, ya bụ, semolina. Iji mee nke a, a na -etinye ha mmiri mmiri, tụgharịa n'ime obere akpụ ma kpọnwụọ. Yabụ, jupụta mmiri 200 g nke nwa nwanne "National" wee were efere kpuchie ya. Iche iche, sook na esi mmiri 4 tbsp. l. mịrị. Ghichaa ya na oke mmiri nke 200 ml mmiri ara ehi ma ọ bụ kefir na àkwá 3. Tinye 170 g ntụ ọka na 1 tsp nke ntụ ntụ ma gwakọta ntụ ọka ahụ. N'aka nke ọzọ, anyị na -ewebata couscous na mkpụrụ vaịn, tinye nnu nnu na cumin. Na nnukwu ite frying mmanụ, anyị na -etolite tortillas site na mgwakota agwa ma ghee ruo mgbe aja aja aja. Site n'ụzọ, ịnwere ike iji ihe ọ bụla jeere ha ozi: ude mmiri, mmanụ a orụ ma ọ bụ adzhika. Achịcha a na -adịghị ahụkebe na mgbakwunye ọ bụla ga -amasị ezinụlọ niile.
Na mberede
Ọka ọka quinoa na -ewu ewu na -emepe ohere maka imepụta nri. Quinoa bụ obodo nke ugwu ugwu Andes, a na -ejikwa ya akpọrọ ihe maka ọdịnaya protein dị elu yana nri ndị ọzọ. Ọ dị mma maka ịme porridge, efere n'akụkụ, nri nri na ọbụna ofe. Tupu oge, anyị na -esi 200 g nke quinoa "National". Bee nnukwu eggplant n'ime efere, fesaa mmanụ na akpọọ nkụ maka minit 10 na oven na 180 Celsius. Grate carrots na eyịm, simmer ruo mgbe ọ dị nro na mmanụ, na -etinye nnu na ngwa nri. Gbasaa quinoa okokụre na 80 g nke walnuts. Tinye 1 tablespoon ihe ọ lemonụ lemonụ lemon na ntụtụ nnu, wụsa mgbakwasa a n'elu ọka na akwụkwọ nri. Ọ ka na -etinye ndochi na akwa eggplant ma tụgharịa akwụkwọ mpịakọta mara mma. Nri a dị mma ma ọkụ ma oyi.
Siak chowder
Ndị na -akwado ofe ga -enwe mmasị na quinoa nke Peruvian chupe chowder. Nke mbụ, sie 250 g nke quinoa "National" maka nkeji 5-7. Anyị na-eme achịcha ọla edo site na nnukwu yabasị ọbara ọbara na cloves 2-3, gafere na akwụkwọ akụkọ. Jupụta ya na 800 ml mmiri, weta obụpde, wee dina 3 ọkara poteto n'ime cubes ma sie nri ruo mgbe ọ dị nro. Na -esote, wụsa quinoa sie ma weta ofe ka ọ dị njikere. N'ikpeazụ, wụsa 200 ml nke mmiri ara ehi na -ekpo ọkụ na mix. Tinye nnu, ose na ose ose ka o rie, kpoo ofe maka nkeji ole na ole. Jiri ofe na -esi ísì ụtọ were cubes nke chiiz chiri nke ọma na coriander egbugbere ọnụ. Ngwakọta a na -adịghị ahụkebe, mana ọ na -eme nke ọma, ga -atọ ndị gourmets ụlọ ụtọ.
Mgbanwe nke nri na ọka anaghị akwụsị ebe ahụ, n'ihi na echiche anyị abụghị naanị ihe ọ bụla. Ị ga -achọta echiche ọhụrụ na nke mbụ na webụsaịtị “nri ahụike dị m nso”. Na ụdị ọka dị iche iche "National" ga -enyere gị aka imeju nri ọ bụla dịka ndetu ma tinye ha ụda pụrụ iche.