Ọ bụrụ na ịchọrọ ịhapụ ego ọzọ, akwụkwọ nri maka gị bụ ezigbo godsend. Ọ bụghị naanị obere kalori, kamakwa ezigbo ngwaahịa nke anụ ọkụ na vitamin, nke dị oke mkpa iji ghara ịdị arọ. Ihe kachasị n'ime vitamin A, B2, B6, C, H, K, potassium, calcium, folic acid, magnesium. Ngwurugwu ndi a nile na enyere aka onu ogugu nke protein, meziwanye mmanu na carbohydrate metabolism, mezie oria nke eriri afọ na afo, belata shuga shuga, nyere aka aka ike ike na obi ilu.
Nri na akwukwo nri
Salad si tomato na akwukwo nri
Maka salad ị ga-achọ ihe ndị na-esonụ: ọkara kilogram tomato, ọkara kilo nke akwụkwọ nri, ụyọkọ elu, àkwá 2, ọkara pasta, otu spoons nke yogọt na cheese chiiz, nnu na ose na-atọ ụtọ.
Nsen obụpde ike ma dị jụụ. Mkpụrụ osisi na-egweri ma bechapụ obere anụ na petioles. Kpocha ya na mmiri na igbapu. A na-ekpuchi tomato na mmiri esi mmiri ma wepụ ha. Mgbe ahụ, tomato na akwụkwọ nri na-etinye n'ime cubes nke ọkara nha, tinye ihe nile n'ime efere salad. Jikọta yogọt na yogọt, tinye nnu na ose, weere mmiri lemon. N'elu icho mma na sie sie, sliced ọkụkọ ma ọ bụ mpekere.
Achịcha na tar na soy ihendori
Ị ga - achọ: ọkara kilo nke akwụkwọ nri, ngaji mmanụ olive, 2 tablespoons. mmiri ara ehi, 1 tbsp. soy ihendori na ose oji.
Achịcha na ihicha. Mgbe nke a gasịrị, sie ya na mmiri salted maka nkeji ise. N'okpuru frying, kpoo mmanu, gbakwunye ahihia na ighe na oku di elu ruo minit ole na ole, ka o na-emegharia mgbe nile. Gwakọta mmiri ara ehi na soy sauce ma gbakwunye obere ose.
Ofe spina na peas na Spanish
Iji mee ka obụp dị gị mkpa: gram 800 nke akwụkwọ nri, ịkwanye akwụkwọ ndụ uhie oyi, àkwá abụọ, 200 grams anụ, otu karọt, eyịm abụọ, tomato 2, otu cloves nke garlic, 50 g mmanụ olive, akwukwo akwukwo, nnu na ose iji detụ ire.
Sie mmiri lita abụọ, tinye anụ, bọlbụ, carrots na akwukwo akwukwo n'ime ya. Mgbe ị na-esi nri, mee obere ọkụ ma sie nri ndị e ji esi nri. N'ikpeazụ, tinye pea.
Nsen obụpde ike ma dị jụụ. Mkpụrụ osisi na-anakọta na obụpde n'ime mmiri esi mmiri maka ihe dị ka nkeji atọ. Bulb na-ehicha ma na-ata nri na mmanụ olive, gbakwunye garlic garlic. Tomato na-ekpuchi mmiri na-esi esi mmiri, kpochapụ ha, belata ha ma tụba ha na frying pan na eyịm. Nnu, ose na-esi nri niile maka ihe dị ka nkeji ise.
Site na efere, were eyịm, carrots na akwukwo akwukwo. Bee ihe carrots ma tinye ha azụ. Ekem ke ofe ofe, gbakwunye mpempe akwukwo nri, na-etinye ya na tomato na eyịm, nnu ma weta obụpde. Ihe ọma niile ma hapụ ntakịrị ka iguzo n'okpuru mkpuchi. Na-eje ozi na akwa egg.
Nri na crosses
Iji kwadebe efere a, ị ga - achọ: ọkara kilo nke akwụkwọ nri, 200 grams nke peeled ogwu, 2 cloves garlic, otu tablespoon nke tomato mado, 2 tablespoons mmanụ olive, nnu na ose perch.
Achịcha na-asacha, bee na obụpde n'ime mmiri mmiri salted maka minit ise. N'okpuru frying, mmanụ oliv ọkụ na ịgbakwunye galik na-achachasị acha, wee rie. Fri ha maka minit 3. Mgbe ahụ gaa na ogwu, gbakwunye mpempe akwụkwọ, nnu na ose. Na-agbanye aka ma gbakwunye tomato mado. Gbanyụọ ọkụ ahụ ruo minit ise. Na-efe efe na-ekpo ọkụ.
Akwụkwọ nri na lentil ude
Maka isi nri, ị ga-achọ ihe ndị a: kilo nke akwụkwọ nri, gram 300 nke green lentil, egg eggs, a glass of cheese cheese-fat, a bulb, carrots, olive oil, salt and pepper.
Achịcha, dị ọcha, kpochasị nke ọma ma tinye n'ime mmiri esi mmiri maka minit abụọ ma ọ bụ atọ. Mgbe nke a gasị, wụsa ya na colander ma kpoo ya. Dị ka naanị mmiri gafere, belata akwụkwọ nri ahụ. Na nnukwu efere, tie nsen, nnu ma tinye mmiri ara ehi na ha, jiri nwayọọ nwayọọ kụọ. Mgbe ahụ gbakwunye ọkara nke lentil ndị a gwụrụ, obere mkpụrụ osisi a gbakọtara, tinye nri na ebe a na-etinye efere. Kpochapu oven na ogo 160 ma mee ka onye campe kwadebe maka ihe dị ka nkeji iri na ise. Na-esite na mmanụ oliv ma na-ekpo ọkụ.
Gbanyụọ lentil ndị fọdụrụ na blender ruo mgbe a na-ede otu. Tinye mmanụ oliv na mmanụ nutmeg (ntutu nke mma). Na-eje ozi dị ka ihe mgbakwunye maka mmiri na lentil.
Potato casserole na ọkụkọ na akwụkwọ nri
Iji kwadebe efere a, ị ga - achọ ihe ndị a: 600 g nduku, àkwá atọ, 250 g nke ọkụkọ fillet, 100 g nke carrots, 150 g nke akwụkwọ nri, bọta, nnu na ose iji detụ ire.
Carrots na poteto bee na esi nri ruo mgbe ha dị nro. Mgbe ahụ, wụpụ mmiri ma kpochapụ akwụkwọ nri ndị ahụ na mash. Na puree addives na nnu. Mix ihe niile nke ọma. Site na nnụnụ ọkụkọ na-eme anụ anụ. Na-egwunye ihe a na-etinye na bronder na mix na fillet anụ ọkụ. Ihe ngwakọta nke ose na nnu, tinye mmanụ ahụ n'ime ya ma jikọta ya.
Gwa na oven ahụ ruo ogo 190. Mgbe ọkụ ahụ na-enwu ọkụ, na-ete mmanụ na-esi nri, ma na-etinye ya n'ákwà: poteto-karọt puree, n'elu ya na akwụkwọ nri, mgbe ahụ, ntụpọ ọzọ nke poteto-karọt puree. Na-asa maka minit 40-45. Mgbe ị na-eje ozi, ị nwere ike icho mma na elu.
Mousaka nke ahihia
Maka isi nri ị ga - achọ:
500 g poteto, otu àkwá, ụyọkọ eyịm akwụkwọ ndụ akwụkwọ ndụ na garlic garlic, 300 g nke smoked ham, 200 g nke brynza, 3 tablespoons of sour cream, 100 g of cheese grated cheese, butter, salt, pepper and spices to taste.
A na-akwadebe efere a ngwa ngwa na ngwa ngwa. Iji malite, obụpde poteto na uwe ha ruo ọkara nke njikere. Ekem, hichaa ya ma bee n'ime mpekere 1 cm nke ukwu. Na-asa akwukwo nri ma gbue ya. Fry ya na garlic. Na-eme ka apata ụkwụ gbanye n'ime cubes na chopped green garlic na yabasị, nke a na-agba ya na àkwá, nke a na-ehicha ya na chiiz, ude mmiri, ngwa nri, nnu na ose. Tinye nchịkọta nke akwụkwọ nri na ngwakọta. Mgbe nke ahụ gasị, mee ka oven ahụ ruo mita 170. Sichaa mmanụ, tinye mmanụ, dinaa poteto ahụ, wee kpoo ngwakọta ya na ngaji na n'elu ya na akwa poteto. Wụsaa cheese na custard maka minit 20.
Dị ka ị pụrụ ịhụ, akwụkwọ nri bụ ihe bara ezigbo uru. O nwere ọtụtụ vitamin na ihe dị mkpa. Site na uto ya, a pụrụ itinye spinach na efere dị iche iche: pies, nsị anụ, anụ, salads, sauces na tadaleye. Tụkwasị na nke ahụ, a pụrụ iji spina na-akwadebe ihe ọmụmụ dị ụtọ, ntụziaka nke anyị kọwara n'elu. A na-akwadebe ihe niile ngwa ngwa na ngwa ngwa. Isi, na efere ọ bụla na akwụkwọ nri ọtụtụ ezi.