Lentil noQuínoa hamburgers ngesaladi eluhlaza _ ubukhulu_
20 INGREDIENTES •
11 PASOS
• 1 HORA 20 MINUTOS
Cocción
60 min.
Preparación
20 min.
Dificultad
Fácil
Receta para
5 - 6
Personas
Ingredientes
20 ingredientes
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- 17 amagremu Weparmesan ushizi
- 1/2 namazinyo Garlic
- 1.67 wena wezipuni Coriander
- 33 amagremu Ukhilimu ushizi
- 27 amagremu Ukhilimu
- 2/3 amayunithi Lemon
- 1 shwaphuluza Usawoti
- 1 shwaphuluza Pepper
- 33 amagremu Quinoa
- 1.33 wena wezipuni Amafutha omnqumo
- 40 amagremu Onion
- 27 amagremu Red pepper
- 67 amagremu Nesitshulu (okusemathinini)
- 33 amagremu Breadcrumbs
- 1/3 amayunithi Iqanda
- 1 shwaphuluza Paprika powder
- 1 shwaphuluza Ikhumini
- 2/3 mug Ulethisi
- 2/3 mug Isipinashi
- 1/3 mug I-arugula
Instrucciones
11 pasos
- 1Preheat kuhhavini ngonyaka ongu-200 ° C. Gcoba ugqoko lokubhaka nge-splash yamafutha omnqumo bese ubeka.
- 2Beka ushizi we-parmesan kanye ne-Ralle 10 sec / ijubane 10. Susa isitsha bese ubeka.
- 3Ngo-ukhilimu ushizi: Faka izinyo le-½ izinyo le-garlic, cilantro kanye pink 3 sec / isivinini 7. nge-spatula, ngekwehlisela izithako, zehlise izithako zibheke ezansi kwengilazi.
- 4Faka ushizi wekhilimu, ukhilimu wobisi, ujusi kalamula, i-pin pinch, 1 pepper pinch bese uxubanisa i-15 sec / ijubane 3. Susa isitsha bese ubhuka efrijini. Geza ingilazi.
- 5Kuma-hamburger: faka engilazini i-quinoa, 10 ml yamafutha, amanzi, ½ isipuni sikasawoti kanye nohlelo 18 min / 100 ° C / isipuni sejubane. Cindezela ngokusebenzisa i-cesh colesh colander, hlambulula ngamanzi abandayo bese ubeka.
- 6Beka ugarliki osele, u-anyanisi, upelepele obomvu, i-cilantro ne-trochee 5 sec / isivinini 5. Nge-spatula, yehlisa izithako ezansi komkhumbi.
- 7Faka ama-lentils, i-quinoa egcinwe, ushizi we-parmesan, isinkwa esigayiwe, iqanda, i-paprika, i-cumin, isipuni esingu-1 usawoti, upelepele upting / isivinini 3. Hlukanisa le ngxube ibe izingxenye eziyi-12 ze-approx. I-80 g c / u, ijabulisa i-hamburger.
- 8Bhaka imizuzu engama-20 (200 ° C). Susa kuhhavini.
- 9Geza amaqabunga aluhlaza uhlanganise umthombo.
- 10Bona ukhululekile ngosawoti, uwoyela nolamula.
- 11Indoda enesipuni sokhilimu ushizi futhi ihambisane nesaladi lamaqabunga aluhlaza.
Información nutricional
Por porción
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Calorías | Carbohidratos | Proteínas | Grasas |
---|---|---|---|
317 | 33.8 | 13.9 | 15.4 |
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