Kurumidza uye Nyore Recipe: Avocado Pesto Pasta

Zvemukati

• Zvauchada
• Gadzirira Pasika
• Pesto Kukwana
• The Final Product
• Bonus Nutritional Kubatsirwa
• Ongororo ye

Shamwari dzako dzichange dzichigogodza pasuo rako mumaminitsi makumi matatu uye hausati watotanga kubika kudya kwemanheru. Inzwi rakajairika? Isu tese tanga tiripo-ndosaka munhu wese achifanira kuve neye-yekukurumidza uye yakapusa nzira iyo isingambokundikana kufadza. Iyi avocado pesto pasta kubva kune anohwina-anohwina vegan chef Chloe Cascorelli anoita kuti basa riitwe. Uyezve, zvine hutano kupfuura chero chinhu chaungawana pane yekutora menyu!

Mazano angu ekushumira: Patanidza ndiro iyi nemashizha akavhenganiswa kana bhotela lettuce saladhi yakakandwa mumadonhwe mashomanana emafuta emuorivhi uye balsamic vhiniga. Pakupedzisira, wedzera girazi re antioxidant-packed pinot noir uye iwe uchave wakakwana, mutete-pasi chikafu cheItaly.

Zvauchada

Brown mupunga pasta (1 package)

Zve pesto:

1 bunch basil nyowani

½ mukombe wepine nzungu

2 avocados

2 tablespoons muto wemonimu

½ mukombe mafuta omuorivhi

3 clove yegariki

Gungwa munyu

Mhiripiri

Gadzirira Pasika

Uya nemvura kumota pamusoro pekupisa kwakanyanya pachitofu (shandisa angangoita 4 makiroti emvura paundi yepasta kudzivirira ma noodles kubva kunamira pamwechete). Wedzera pakiti yebrown rice pasta uye bvumira kubika (anenge maminitsi gumi) iwe uchigadzirira pesto.

Pesto Kukwana

Sakanidza zvose zvinoshandiswa zve pesto mune purogiramu yezvokudya kana blender.

The Final Product

Sanganisa pesto ne pasta mundiro huru. Wedzera magurovhosi mashoma ebasil nyowani uye yegungwa munyu uye nhema mhiripiri kuravira.

Danho rekupedzisira: Tarisa uone zvinoshamisa zvinovaka muviri kubva kune zvakakosha zvinongedzo pane rinotevera peji uye unakirwe nekurumwa kwega kwega pasina mhosva!

Bonus Nutritional Kubatsirwa

Avocados

• Yakakwira muVitamin E, antioxidant inobatsira kudzivirira muviri wedu kubva kuzvirwere zvakawanda zvisingaperi, senge cancer, chirwere chemoyo, uye chirwere cheshuga.
• Zvimwe zvinovaka muviri zvinotorwa zvirinani kana zvikadyiwa nemakotapeya, senge lycopene uye beta-carotene.
• Yakakwira mumonounsaturated mafuta (mafuta akanaka) ayo anobatsira kuchengetedza moyo wako uine hutano uye kuderedza cholesterol

Basil

• Ine mafuta akakosha anobatsira kudzikisa kuzvimba mumuviri
• Yakakwira muVitamin A uye beta-carotene, iyo inobatsira kudzivirira kubva mukukwegura nguva isati yakwana uye nezvirwere zvakasiyana siyana
• Inokurudzira immune system

Pine Nuts

• Yakakwirira mumafuta emonounsaturated, ayo pakati pezvakanaka zvakawanda anoderedza cholesterol yakaipa uye inomutsa cholesterol yakanaka
• Iine yakakosha fatty acid (pinolenic acid) iyo inogona kuvandudza uremu nekuderedza kudya
• Yakanakisa sosi yeB mavitamini ayo anoita chinzvimbo chikuru mune metabolism

Ongororo ye