Millet haisi kugerwa kwakaipa. Imbeu yechinyakare yaungave usina kumbonzwa nezvayo, asi ichakurumidza kubatwa nayo. Inowanzoita gluten-isina, ine chimiro chakafanana necouscous kupfuura mupunga kana quinoa uye inzira inonaka - kunhuhwirira kwayo kwechisikigo uye nutty flavour inoshanda zvakanaka nematani ezvigadzirwa. Uyezve, zvakanaka chaizvo chero munhu anogona kugadzirira. Heano gumi nemanomwe ezvatinoda mapira ekubika ekuwedzera kumutsara wako.
Zvakanakira Kudya Millet
Iyi tsanga ine hutano ine kuravira kwakapfava, saka zviri nyore kupfekedza mavheji, miriwo uye mapuroteni. Sezviyo zvakawanda, inogona kuwirirana nechero chero chinhu, asi ine nutier, inonaka inonaka. Millet haisi chete gluten-isina, asiwo yakapfuma mufiber (tiri kutaura 9 gramu pakushanda), magnesium uye phosphorous, iyo inobatsira kugadzirisa muviri. Uyezve, inobika isingasviki hafu yeawa nekuda kwehukuru hwayo. Kana yangobikwa, ingangoita zvakapetwa kana muhukuru.
Nzira yekubika Millet
Kubika mapfunde kuri nyore sekubika quinoa kana mupunga. Heino nhungamiro inokurumidza:
- Bika 1 kapu yakaoma mapfunde uye kudonhedza mafuta emuorivhi mupoto yepakati nepakati pakupisa kusvika wanzwa kunhuhwirira kwenzungu zvishoma. (Unogona kutsika danho iri uye kungowedzera mapira kumvura inopisa panzvimbo, asi izvi zvinobatsira kuita kuti chigadzirwa chakapedzwa chiwedzere kusimba mukunaka.)
- Wedzera 2 makapu emvura uye simudza kupisa kusvika pakati.
- Wedzera munyu kuvira. Shandisa pini chete kana uchinge uchinge uchizadza mapfunde neprotein ine munyu, muto kana muto.
- Isai hari kuti ibike, vharai uye dzikisai kusvika pamoto kwemaminitsi makumi maviri nemashanu.
- Kana mapfunde apera kubikwa, anenge anyorova uye tsanga dzega dzega dzinotaridzika kukura. Bvisa chivharo, chifukidze neforogo uye udzime moto. Shumira kana kwatonhorera kuti udye.
RELATED: 30 Mandiro Ezviyo Anodziya uye Anotonhorera Kugadzira Chando Ino
Mufananidzo: Michael Marquand/Styling: Jodi Moreno1. Harissa Chickpea Stew ine Eggplant uye mapfunde
Jodi Moreno's stew kuhwina kwemanheru. Eggplant inogona kuva yemiriwo yakaoma kubika nayo, asi chikafu ichi chinoita kuti zvive nyore uye zvinonaka. Iyo mapira inonyorovesa harissa paste, ichiisa kuruma kwese neNorth Africa chili uye manotsi ekumini, coriander uye garlic.
Tora Recipe
Mufananidzo: Liz Andrew/Styling: Erin McDowell2. Summer Millet Salad
NeHavarti chizi, cherry madomasi, scallions, muto weremoni wakakwana uye parsley, ichi chinotangisa chinozorodza chechero bato remanheru. Shumira nebhodhoro re rosé.
Tora Recipe
Kubatsira Kwakazara 3. Mapfunde neBlack Delicata Stuffed Delicata Squash
Bookmark iyi yeKutenda, kana chero chiitiko chinoda kutorwa kwakasiyana pane squash dish. Iresiphi yevegan ine jam-yakazara nezvinovaka muviri zvinonaka senge tamari neblack lentil.
Bojon Gourmet 4. Vegetarian Stuffed Butternut Squash neMapfunde, Howa neKale Pesto
Tinoda kuti Bojon Gourmet inodana butternut squash mudziyo wemhunga uyu, howa uye kare pesto mash. Ndiani aizoramba mbiya yezviya zvakabikwa nehanyanisi, thyme, chizi chembudzi uye Gruyère? Uye kana iwe ukawana kudya ndiro iwe uchienda? *Kiss shefu.*
Detox 5. Millet Veggie Burgers
Iko kune zviyo zvinonaka, pane nzira yekuishandura kuita veggie burger. Sezvo mapfunde ane kakunaka kudarika quinoa kana mupunga, anoita chinotsiva chinonakidza. Iyi resipi inodawo kuwanda kwemiriwo chaiyo (aromatics senge celery, hanyanisi, karoti uye peppery arugula), saka uri kuwana matani ezvinhu zvakanaka mune imwe patty.
Kudya Kumba 6. Morning Grain Bowls nemapfunde
Saka, iwe wakanaka kwazvo une mahara rein kana zvasvika kune makuseni zviyo ndiro. Chero mabheri, nzungu kana toppings iwe waunoda mutambo wakanaka. Chatinoda nezvesarudzo idzi musanganiswa wekugadzira wenhanga uye sirasi yemepu, kokonati uye goji berries uye mabhanana ane tahini.
Darn Good Veggies 7. Korifurawa yakakangwa neArtichoke Millet Grain Bowl
Zviyo ndiro mangwanani, mbiya dzezviyo manheru, mbiya dzezviyo panguva yekudya kwemanheru. Unogona kuva nembiya dzezviyo chero nguva, asi usarega kuravira kwako kufinhikana. Edza iyi vhezheni yakakangwa inosanganisa zvakawanda zvakashinga, seartichokes uye lemon zest.
Darren Kemper/Magazini Yakachena Yekudya 8. Bright and Bold Millet Tabbouleh
Ichi chitsva chekutora tabbouleh chinowedzera zvishoma oomph, zvichireva kuti kune yakawanda fiber, yakawanda mapuroteni uye yakawanda manganese (an anti-inflammatory inogadzirisa metabolism). Chikafu chemasikati kana side dish. Uyezve, sezvo mapira anobika, une nguva yekugadzirira zvimwe zvezviyo usati wazvikandira pamwe chete. Saka. Easy.
Brandon Barre / Yakachena Kudya Magazine 9. Kung Pao Chickpea Gadzirisa-Fry Pamusoro peSesame-Fried Millet
Rangarira kuti mapira anonyudza zvinonaka zvechero zvakabikwa kana kusanganiswa nazvo paunenge uchigadzira chikafu chine ruvara rwakajeka, chakarungwa zvakanaka. Tiri kutaura tamari, sesame yakakangwa, garlic, almond butter uye sirasi yemepu, tisingarevi tsvuku tsvuku. Kudzika matani emiriwo haana kumbobvira anzwa zviri nyore izvi.
Imba Mumakomo 10. Garlic Lemon Millet uye Beet Salad
Saladhi yakashongedzwa nemapira anongopenya mumaonero edu akazvininipisa. Mbeu dzekare dzinoita kuti chikafu chiwedzere chikafu chiri kuzadza asi chichisimbisa. Kanda muvhu bhiti, peppery arugula uye crisp ndimu uye iwe unongova nemhando yesalad yatinogona kuwana kumashure.
@katieworkman100/Amai zana 11. Millet uye Greens Salad
Imwe inotora saladhi yemapira, panguva ino neasparagus, Dijon, cherries uye basil. Honestly, chii handikwanise unoita sei nezviyo izvi? Asparagus inowedzera kunhuhwirira kwevhu kana huswa kumusanganiswa (zvichienderana nemabikirwo aunoita) uye yakapfuma muvhitamini A, C, E uye K.
Detox 12. Vegan Skillet Cornbread
Zvinoratidza kuti mapfunde inzvimbo yakasimba yehupfu uye ine kudya kwakawanda kubhutsu. Iyo resipi zvakare inonyudza zucchini uye chena chia mhodzi mukati, saka inzwa wakasununguka kuva nechikamu chechipiri.
Cookie uye Kate 13. Springtime Stir-Fried Millet
Iyi veggie inosimudzira-fry inobereka zvinonaka zvakasimba zveginger uye tamari, tisingatauri sesame yakakangwa nemafuta epeanut. Millet sehwaro inosiyana-siyana zvekuti inogona kushanda nemafaro asingaverengeke maprofile uye sosi. Zvakare, iwe unogona kushandisa mavheji ako aunofarira, asi kamukira inoda karoti, asparagus nemazai.
Oh My Veggies 14. Sweet Potato uye Millet Falafel
Mirira, kugadzira falafel kumba kuri nyore here? Unganyatso gadzira nemapfunde? Mukati meawa? Hongu, hongu uye hongu. Bvisa tahini uye tzatziki muto.
Amai 100 15. Gwayana chorba
Ichi chikafu chinowanikwa kuNorth Africa, Balkan, Eastern Europe neMiddle East uye kazhinji inoda miriwo, chickpeas, diced gwayana uye imwe mhando yepasta kana zviyo. Mhiripiri inoita kuti basa riitwe pano, padivi pemadomasi akapwanyika, safron, harissa uye zvakawanda zvinodziya.
Kudya Kumba 16. Kale Caesar neMillet Croutons
Tinzwei kunze: Kana iwe ukaita toni yeiyi millet croutons, iwe uchave uine yakakwana yekuwedzera kune yako Kare Kesari * uye * iyo stuffing recipe pamusoro (ingori pfungwa). Kana pasina chimwe chinhu, croutons dzakagadzirwa kumba inzira yakanaka yekuratidza vaenzi vako (kana kuratidza iwe pachako) kuti iwe uri shasha mukicheni.
Cotter Crunch 17. Creamy Mushroom Risotto neMillet
Millet inonyudza kunaka kwese kweakabikwa shallots, gariki, bhatani howa uye waini chena. Unoda kuigadzira vegan? Chinja Parmesan kune mbiriso inovaka muviri flakes.
