Ixesha lokupheka: i-40 mins Ixesha elipheleleyo: 40 imiz Ukukhonza: 4 Isivuno: 4 i-pepper egayiweyo Iprofayili yeSondlo: I-Low-Calorie High Fiber yeVegetarian High Calcium Bone Healthy Healthy Aging Healthy Immunity I-Sugars Low Added AddedTsibela kwiiNqaku zeSondlo Izithako
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4 yellow, orenji kunye/okanye iipepile ezibomvu zentsimbi
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½ indebe i-orzo yengqolowa
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I-1 15-ounce can chickpeas, ihlanjululwe
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1 icephe ioli yomnquma eyongeziweyo
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1 itswele eliphakathi, linqunyulwe
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6 iiounces isipinatshi somntwana, sinqunyulwe kancinane
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Icephe eli-1 le-oregano entsha, okanye i-1 teaspoon yomisiwe
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¾ indebe crumbled feta cheese, yahlulwe
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I-1/4 indebe ye-tomato ezomisiwe ngelanga, (engekho i-oyile), inqunyulwe
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I-tablespoon ye-sherry iviniga, okanye iviniga ebomvu yewayini
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¼ icephe ityuwa
Izalathiso
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Yenza isiqingatha sepepile ngobude kwiziqu, ushiye iziqu zincamathele. Susa imbewu kunye nenwebu emhlophe. Beka iipepper ezinqunyulwe phantsi kwisitya esikhulu esikhuselekileyo se-microwave. Yongeza i-1/2 intshi yamanzi, ikhava kunye ne-microwave kwi-High de iipepile zithambe, i-7 ukuya kwi-9 imizuzu. Vumela ukupholisa kancinci, ukhuphe kwaye ubeke ecaleni.
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Okwangoku, zisa ipani enkulu yamanzi kwi-thumba. Yongeza i-orzo kwaye upheke de kube ithenda nje, imizuzu esi-8 ukuya kwi-10 okanye ngokwemiyalelo yephakheji. Khupha kwaye uhlambe ngamanzi abandayo.
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Hlaba ii-chickert zibe yintlama encinci ngefolokhwe, ushiye enye.
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Fudumeza i-oyile kwi-skillet enkulu ye-nonstick phezu kobushushu obuphakathi. Yongeza itswele kwaye upheke, uvuselela, de ithambe, malunga nemizuzu emi-4. Yongeza isipinashi kunye ne-oregano kwaye upheke, uvuselele, de kube isipinashi sichithwa, malunga ne-1 ngomzuzu. Faka i-orzo, i-chickpeas, i-1/2 yekomityi ye-feta, iitumato, iviniga kunye netyuwa; upheke de shushu nakuba, malunga 1 umzuzu. Yahlula ukuzaliswa phakathi kweehafu zepepper kwaye ufefe ipepile nganye kunye ne-1/4 yekomityi ye-feta eseleyo.
