Izithako
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⅓ indebe iilentile ezibomvu ezomileyo
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⅓ indebe IQuinoa
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1 icephe i-oyile ye-olivu
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⅓ indebe i-shallots okanye itswele ezinqunqwe kakuhle
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2 iicloves igalikhi, igayiwe
Iresiphi yesidlo sakusasa se-mcdonalds burrito
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2 amacephe iimbewu zeflax
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1 (14 ounce) inkonkxa umhluzi wenkukhu oncitshisiweyo-sodium
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1 enkulu i-pepper ebomvu okanye eluhlaza, inqunyulwe
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1 icephe i-thyme entsha ehlanjululweyo okanye i-1/4 ye-teaspoon eyomileyo ye-thyme, ityunyuziwe
inkqubo yokupheka ehlafunwayo
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1 iqela Amagqabi amatsha e-thyme
Izalathiso
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Hlamba kwaye ukhuphe iilentile kunye nequinoa ngokwahlukeneyo. Kwipani ephakathi, fudumeza ioli phezu kobushushu obuphakathi. Yongeza i-shallots kunye negalikhi; pheka kwaye uvuselele imizuzu emi-3. Yongeza i-quinoa kunye ne-flaxseeds; pheka kwaye uvuselele malunga nemizuzu emi-5 okanye de iquinoa ibe mdaka kancinane.
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Yongeza i-lentils kunye nomhluzi wenkukhu. Yizisa ekubiliseni; ukunciphisa ubushushu. Gubungela kwaye udibanise imizuzu eyi-15. Gxuma kwi-pepper enomnandi kunye ne-thyme edibeneyo okanye eyomileyo. Gubungela kwaye upheke malunga nemizuzu emi-5 ngaphezulu okanye de iquinoa kunye neelentile zithambile. Masime, sigubungele, imizuzu emi-5. Ukuba unqwenela, uhombise ngee-sprigs ze-thyme.