Ou te fiafia i fualaau aina suamalie - latou te maloloina, faigofie ma suamalie, ma pe a fegalegaleai ma tausoga, e pei o lenei fua, latou te faia mo se taumafataga vave, ona o le tausoga e vave ma faigofie ona saunia. Mo se vegan vevela, ia aveese le kulimi o le cheese.
Mo nisi masini, faaaoga quinoa i le nofoaga o le tausoga. Fua mai le Council Wheat Foods Council.
Mea e te Manaomia
- 1 10-ounce atigipusa couscous
- 1 pepa lanu mumu, tipi i totonu o fasipepa
- 1 sameli samasama pepa, tipi i totonu o fasipepa
- 1 lapisi samasama laititi, tapuni
- 1 sina zuciniini, tapuni
- 1 sipuni masima
- 1/4 sip pepa
- 3/4 tsp minced garlic
- 3/4 tsp Italia togafitiga
- 2 O le olive olive
- 3 O le vailaau palsamic
- 5 aunese tete cheese (filifiliga)
Auala e Fai Ai
Laveʻa vevela i le 425 tikeri.Saunia sau tausoga e tusa ai ma faʻasologa pusa.
Faapipii pepa logo, zucini ma samasama samasama. I totonu o se pesini laitiiti, faʻavasega faʻatasi le masima, pepa, kālati, faʻafei, suauʻu ma le balsamic vineta ma togi i fualaʻau.
Faʻasalalau fualaau faisua i totonu o le apa ma tunu mo le 10 i le 12 minute poʻo seʻia oʻo foʻi i fualaau faisua e vaivai tele. Faʻasaoina o totoe i luga o le sami.
Faʻataga le faʻamafanafana e faʻamalolo sinamu, ona togi ai lea i le vai inu, susu taususu ma susu.
Auaunaga: 6
Calories / Auaunaga: 306
Taumafa: E tofu le tautua e tusa ma le 306 kalori, 1 g protein, 43 g gaʻola, 4 g fiber, 10 g gaʻo (4 g tumu), 21 mg cholesterol, 26 mcg folate, 1 mg iron, 655 mg sodium.
| Taiala o Mea Taumafa (i le tautua) | |
|---|---|
| Calories | 195 |
| Aofaʻi gaʻo | 10 g |
| Fatisi | 4 g |
| Vailaʻau Mataʻutia | 4 g |
| Cholesterol | 21 mg |
| Sodium | 227 mg |
| Carbohydrates | 20 g |
| Faiga o le fiva | 3 g |
| Puipuia | 7 g |