Los i-chickpeas ephekiweyo kunye ne-zucchini egayiweyo Ziyenye yezo zokupheka ezilawula ukuthuthuzela umzimba kunye nomphefumlo ngexesha leentsuku ezibandayo zasebusika. Esi sidlo sidibanisa eyona nto ingcono yokupheka okunempilo kunye nokulinganisela kwesondlo, ngaphezu kokuba a ukuqhuma kwencasa ngenxa yeziqholo kunye nemifuno equlethwe kuyo. Ukuba ukhangele iresiphi ekulula ukuyilungisa, eyongayo kwaye iphelele njengesitya esinye, oku kukhetho olufanelekileyo!
Isiseko sale recipe sisekelwe kwizityalo ngokupheleleyo, okwenza ukuba zilungele i-vegans kunye nenketho enkulu kulabo bafuna ukubandakanya ukutya okuninzi okusekelwe kwizityalo ekudleni kwabo. Yityebise ngayo ipatata, ithanga okanye iibhatata ezidayiweyo ngumahluko ogqwesileyo ukuba ujonge igalelo elongezelelweyo le carbs enempilo. Ukongezelela, ukulungiselela isixa esinesisa ngeentsuku ezininzi kulungele, ekubeni incasa yayo iphucula xa iphumla.
Izibonelelo zeechickpeas ezityiweyo
Iichickpeas ngumthombo ogqwesileyo we iiprotheni zemifuno, ifayibha kunye neeminerali ezifana nentsimbi kunye ne-magnesium. Ukuzibandakanya ekutyeni kwethu kusinceda sihlale sihluthi kwaye siphucule ukuhamba kwamathumbu, ngelixa umxholo wabo ungaphakathi iikhabhohayidrethi Ukufunxa kancinci kusinika amandla azinzileyo.
Izithako eziphambili (kubantu aba-4)
- I-240 g yee-chickpeas ezomileyo (zicwilise ngobusuku obudlulileyo)
- 2 iminqathe
- Iilki ezi-2
- 1 igqabi le-bay
- I-anyanisi eyi-1, inqunyulwe kakuhle
- 2 i-pepper eluhlaza, eqoshiwe
- I-zucchini eyi-1, eqoshiwe
- Iitamatisi ezivuthiweyo ezi-2, ezixutywe zacolwa
- 1 ithisipuni i-curry (uyakwazi ukulungelelanisa ukunambitha)
- Ityuwa kunye nepepile emnyama entsha
- Iipunipoli ezi-3 zeoyile eyongezelelweyo ye-olive
Ukulungiselela inyathelo ngenyathelo
- Ukupheka i-chickpeas: Beka i-chickpeas esele ifakwe kwi-pressure cooker kunye neekherothi, iiliki, iqabunga le-bay kunye netyuwa. Zigqume ngamanzi aneleyo kwaye uzipheke Imizuzu ye30 ekubeni ifikelela kuxinzelelo.
- Ukulungiswa kwe-sofrito: Ngelixa ii-chickpeas zipheka, fudumeza ioli yeoli kwipani enkulu. Gcoba i-anyanisi kunye nepepper ezimbalwa Imizuzu ye5 phezu kobushushu obuphakathi, de ithambe kancinci.
- Yongeza imifuno: Yongeza i-cubes zucchini kwi-sauce kwaye upheke Imizuzu ye10 ngaphezulu, ukuxhokonxa ngamaxesha athile ukuze ingabambeleli ezantsi.
- Yongeza itumata: Yongeza itumato enqunqiweyo kwaye upheke phezu kobushushu obuphantsi de ithambe kakhulu kwaye yenze uhlobo lwesosi. Ixesha ngetyuwa kunye nepepper ukunambitha kwaye ungeze i-curry, udibanise kakuhle ukuze i-flavour idibaniswe.
- Hlukanisa imifuno ephekiweyo: Xa sele ukwazi ukuvula imbiza, susa iiliki kunye neminqathe obuyiphekile ngeertyisi. Zidibanise kunye nentwana yomhluzi wokupheka kunye neepunipopu ezimbalwa zee-chickpeas. Lo mxube uya kwongeza bukhrim kwisityu.
- Ukugqiba isityu: Thela umxube otyumkileyo kwi-casserole kunye nemifuno ehluthiweyo. Pheka yonke into kunye nobushushu obuphantsi imizuzu embalwa, uqinisekise ukuba iincasa zinyibilika kakuhle.
- Yongeza i-chickpeas: Yongeza i-chickpeas ephekiweyo kwi-stew, kunye nomhluzi omncinci wokupheka ukuba kuyimfuneko. Pheka ngexesha labanye 2-3 minutos ukuze zonke izithako zifakwe kwi-flavour ye-curry.
Esi sidlo sifanelekile ukukhonza sishushu kwaye sihamba kunye isonka esipheleleyo o irayisi ye-basmati, ekubeni ezi zithako zizalisekisa ngokugqibeleleyo i-spicy flavour ye-curry. Ukuba unqwenela, unokuyihobisa ngokuncinci i-cilantro entsha okanye iqhekeza lemon ukongeza touch entsha phambi kokukhonza.
Yiresiphi onokuthi uyiqhelanise ngokuxhomekeke kwizinto ozithandayo. Ngaba uyathanda iziqholo? Yongeza i-pinch ye itshilisi egayiweyo okanye ikheri eqatha. Ukuba ukhetha i-creamier texture, yongeza i-splash ye ubisi lwekhokhonathi isityu luhlobo olunencasa ngendlela emangalisayo.
Ezi chickpeas ezifakwe kwi-zucchini ezikhandiweyo ziyindlela eguquguqukayo, elungeleleneyo kwaye, ngaphezu kwayo yonke, inketho emnandi. Iphelele ukuthuthuzela ngeentsuku zasebusika okanye njengesiphakamiso esinempilo nangaliphi na ixesha lonyaka.