Quinoa Stuffed Zucchini > Lijo tsa lefu la tsoekere

O tla hloka

Letsoai, pepere, ho latsoa
Oli ea mohloaare, 3 tbsp
Garlic, 2 li-clove
Carrot, 50 g
Tomate ea Cherry, li-pcs tse 8
Lialmonde, 75 g
Zucchini, li-pcs tse 4
Quinoa, senoelo sa 0.5

Litlhahiso tsa ho pheha

Rinse quinoa, tšela khalase ea metsi a batang, tlisa ho pheha. Pheha, ho hlohlelletsa nako le nako, holim'a mocheso o mahareng metsotso e 15.
Hlatsoa zucchini, khaola bokaholimo ebe u tlosa lipeo.
Khaola tamati ea ciliegia likarolo tse 4, khaola lihoete ka li-cubes tse nyane, u khaole konofolo hantle. Kopanya quinoa le tamati, lihoete, konofolo, chisi, lialmonde le oli ea mohloaare. Letsoai le pepere ho latsoa.
Sutufatsa zucchini ka ho tlatsa, koaela ka "sekwahelo" ho tloha holimo sefateng, koahela ka foil mme o romelle ho baka ka ontong e chesitsoeng pele ho likhato tse 200 bakeng sa metsotso e 35.

Sebeletsa sejana se chesa, se khabisitsoe ka lialmonde.

Lithako

Zucchini tse 4,
Ligrama tse 80 tsa quinoa,
200 ml ea meroho ea limela,
200 dikgerama tsa chisi ea Cottage (feta),
Ligrama tse 50 tsa lialmonde tse khethiloeng,
25 dikgerama tsa linate tsa phaene,
Thispone e 1 ea oli ea mohloaare,
Khaba ea 1/2 ea zira,
1/2 khaba ea lefatše ea coriander,
Khaba e 1 ea sage,
pepere
letsoai.

Lisebelisoa tsa li-servings tse 2.

Ho pheha

Hlatsoa quinoa hantle ka tlasa metsi a batang ka siting e ntle. Fafatsa setofo sa meroho ka saucepan e nyane ebe o eketsa lehlaka. E tlohele e phehe hanyane, ebe e tima mocheso ebe e e tlolela hore e ruruge metsotso e 5. Ka mokhoa o loketseng, Quinoa e lokela ho monya metsi ohle. Tlosa pan ka setofo ebe o behella ka thoko.

Hlatsoa zucchini hantle 'me u tlose kutu. Khaola bokaholimo ba meroho ka thipa e bohale. Ho tlatsa ho lokela ho lekana moketeng oa phomolo.

Karolo e halikiloeng ea zucchini ha e sa hlokahala bakeng sa ho pheha. U ka fafatsa likotoana ka pane ebe u ja e le appetizer.

Fafatsa metsi a mangata ka pente ea letsoai ka pane ebe o pheha zucchini ka metsotso e 7-8. Haeba u batla, u ka sebelisa le moro oa limela ho fapana le metsi. Ebe o tlosa meroho ka metsing, o tšolle metsi le sebaka ka sejana sa ho baka.

Preheat ontong ho isa ho likhato tse 200 ka mokhoa o phahameng oa mocheso o tlase. Nka pan e se nang lithupa le linate tsa pine tsa linate le lialmonde, li hlohlelletsa kamehla. Linate li ka bata haholo kapele, kahoo hlokomela hore u se ke oa li chesa.

Senya chisi ea maiketsetso ka li-cubes tse nyane ebe o kenya sekotlolo. Kenya quinoa, linate tsa phaenate tse halikiloeng le lialmonde. Nako ea lipeo tsa caraway, phofo ea coriander, sage, letsoai le pepere ho latsoa. Kopanya le oli ea mohloaare - tlatsa e se e loketse. Jala motsoako o tšoanang ka zucchini le khaba.

Tšela sejana ka ontong metsotso e 25. Ho thabela takatso ea lijo!

Quinoa Stuffed Zucchini

Quinoa ke se seng sa lijo tse bohlokoa ka ho fetisisa lefatšeng: livithamini le limatlafatsi tse ho eona ke taelo ea boholo bo fetang ba lijo-thollo tse ling. E hloekisa 'mele hantle, e na le matla a ho matlafatsa ka kakaretso, ha e bake lintho tse kulang kaha ha e na gluten. Ha e kopantsoe le meroho, quinoa e tla ba ntho e ntle, e jang lijo ka nako e ts'oanang e pelo e monate ebile e monate.

Recipe ea "Zucchini e halikiloeng ka quinoa le meroho":

Risepe e nkuoe makasineng "Bread. Salt."
Quinoa ea Mistral e nepahetse bakeng sa sejana sena.

Pheha quinoa ka metsing a belisitsoeng a nang le letsoai ka metsotso e 15 ebe o robala ka colander.

Tlosa mantlha ka khaba.

Kopanya quinoa, 1, tbsp. l li-breadcrumbs, pepere ea tšepe ea litene, tamati, konokono ea zucchini. Letsoai, pepere, eketsa lero la lime.

Sekeff zucchini tse khabisitsoeng ka motsoako oa quinoa le meroho.
Fafatsa ka oli ea mohloaare, fafatsa ka li-lawcrumbs.
Pheha ka ontong ea preheated ho tse 180 gr. Metsotso e 25

Khabisa ka meroho pele u sebeletsa.

E latsoa ka chesang ebile e bata.