- Madzi a mandimu - 1/4 chikho
- Phiri lamitini - supuni 1
- ufa wothira - supuni 1
- adyo - dzino dzino
- mafuta a azitona - 1/2 chikho
- mchere - - kulawa
- Quinoa - Makapu 1 1/2
- chimanga - zidutswa ziwiri (chimbudzi cha chimanga, tirigu)
- Tsabola wofiira wofiira - chidutswa chimodzi (kutchulidwa)
- nkhaka - chidutswa chimodzi (kutayidwa)
- zobiriwira anyezi - zidutswa zitatu
- tsabola jalapeno - chidutswa chimodzi
- masamba a cilantro - 1/4 makapu
- letesi yofiira - chidutswa chimodzi (mutu)
- phwetekere - zidutswa ziwiri (kudula mu magawo oonda)
- peyala - chidutswa chimodzi
- laimu - chidutswa 1 (kagawo)
- Mbeu yamatope - 1/4 Galasi (yophika)
Bweretsani makapu 3/4 a madzi kuti chithupsa mu kapu yaing'ono, onjezerani quinoa ndi mchere pang'ono. Bweretsani kwa chithupsa, kuchepetsa kutentha, kuphimba ndi kuphika mpaka madzi atalowa, pafupi mphindi 15. Chotsani moto, yikani maso a chimanga pamwamba, kuphimba ndi kuima kwa mphindi zisanu. Onetsetsani quinoa ndi chimanga ndikuyika pepala lophika. Lolani kuti muzizizira kwa mphindi pafupifupi 20. Mu mbale yaing'ono, yesani madzi a mandimu, chitowe, chili, adyo, mafuta ndi mchere kuti mulawe. Khalani pambali. Sakanizani quinoa ndi chimanga ndi tsabola wa ku Bulgaria, nkhaka, zobiriwira anyezi, jalapenos ndi cilantro ndi mbale yaikulu. Onjezerani 1/2 chikho chophika chophika (kapena kuposa kulawa) ndi mchere, kusonkhezera. Ikani masamba akulu a saladi pa mbale yaikulu. Ikani saladi yophika pakati. Konzani tomato, avocado ndi laimu pambali pa letesi pa masamba. Fukani ndi mbewu za dzungu. Kutumikira mwamsanga.
Mapemphero: 4