Din ir-ricetta tipprovdilek l-ikla ideali ghad-dieta tieghek, hija nieqsa mix-xaham u karboidrati imma fiha kontenut ta’ fibra gholja hafna. Hija ikla li timlik minghajr kaloriji zejda.

Isservi 6
Hin ta' tisjir u preparazzjoni: Madwar 60 minuta

Lamb Brand Barley 200g

Lamb Brand Black Beans 200g

Lamb Brand Dry Basil ½ kuccarina

Lamb Brand Demerara Sugar ¼ kuccarina

Lamb Brand Ground Black Pepper ghat-toghma

Lamb Brand Table Salt ghat-toghma

Stokk tal-Haxix 1 litru

Bzaru Ahmar 1 kbir, mqatta’

Kurrat 3, mqatta’ rqiq

Passata tat-Tadam 160g

Greek Yoghurt 45g

Meraq tal-Lumi Ahdar 3 mgharef

Tursin Frisk 80g, mqatta’

Basla 1, zghira madwar 50g

Tewm Frisk Sinna 1

Zejt taz-Zebbuga 1 mgharfa

Polpa tat-Tadam 200ml

Worcestershire Sauce ½ kuccarina

Ilma 120ml

Xarrab il-fazola matul il-lejl jew minn tal-inqas 5 sighat. Go kazzola zghira sajjar il-fazola ghal madwar siegha. Lahlah ix-xghir taht ilma kiesah. Go kazzola medja, sahhan l-istokk, hallih jiftah jaghli u zid ix-xghir, ghattih u hallih isir ghal madwar 40 minuta jew sakemm ix-xghir jirtab u jkun assorba l-istokk. Poggih go skutella u hallih jiksah. Zid mieghu l-fazola, il-bzar ahmar u l-kurrat, hawwad sew.

Biex tipprepara d-dressing:

Go kazzola zghira sahhan iz-zejt taz-zebbuga u sajjar il-basal u t-tewm ghal madwar 3 minuti. Zid il-polpa, il-habaq, iz-zokkor, Worcestershire sauce, ilma, bzar u melh ghat-toghma. Hallih jiftah jaghli u hallih fuq nar baxx ghal madwar 15-il minuta jew sakemm il-likwidu jonqos b’terz tal-ammont.

Go skutella hawwad il-greek yoghurt, il-meraq tal-lumi u t-tursin imqatta’. Zid ilbzar u l-melh jekk hemm bzonn. Zid id-dressing mat-tahlita tax-xghir u l-fazola u servi f’temperatura medja.

Tista’ tikkumplimenta din l-insalata billi zzid tonn jew salamun tal-bott.