Ngaba ujonge isidlo esikhethekileyo esinempilo, esimnandi kwaye esilungeleleneyo? Ezi iichickpeas kunye netapile, ihake kunye necauliflower Ziyinketho egqibeleleyo. Esi sityu esipheleleyo siyadibanisa izondlo ezibalulekileyo njengeecarbohydrates, iiproteni, iivithamini y amaminerali, ilungele ukonwabela nangaliphi na ixesha lonyaka. Kwakhona, ngoku ukuba isityu esithuthuzelayo siyanda, sebenzisa eli thuba leresiphi ukuyolisa usapho lwakho kwaye ugcine a ukutya okunokulinganisela.
Inzuzo ebalaseleyo yale recipe kukuba unako yilungiselele kwangaphambili. Iincasa ziyaqina njengoko ziphumla, ziyenza ibe yeyona ndlela ifanelekileyo kwabo bayikhangelayo ligcine ixesha ekhitshini. Ngaba unexhala malunga nokuntsonkotha kwamalungiselelo? Ungakhathazeki, kuba kuvela elula Ukulungiselela, udinga kuphela ukongeza izithako ngendlela echanekileyo kwaye uhloniphe amaxesha okupheka. Isiphumo siya kuba yinto emangalisayo!
Izithako zabantu aba-4
Ngaphambi kokuba uqale, qiniseka ukuba uqokelela zonke ezi zithako zilandelayo:
- I-anyanisi e-1 ebomvu, inqunyulwe kakuhle
- Iipunipoli ezi-3 zeoyile eyongezelelweyo ye-olive
- 2 izaqathe, zisikiwe
- Iitapile ezinkulu ezi-2, ezixobukile kunye nedayisi
- Iipuniwe ezi-2 zeetomato sauce
- I-1/2 yekholifulawa enkulu, yahlulwe yaba ziintyatyambo
- Izinqe ze-hake ezi-4 (zinokuba zintsha okanye zibe ngumkhenkce)
- Iipilisi ezisi-10 ze-piquillo, ezinqunqiweyo
- I-200 g yee-chickpeas eziphekiweyo (zinokuthi zifakwe kwitoti okanye ziphekwe ekhaya)
- Ityuwa, i-pepper emnyama kunye ne-turmeric ukunambitha
Amanyathelo aneenkcukacha zokulungiselela i-chickpeas kunye namazambane, i-hake kunye ne-cauliflower
Landela eli nyathelo ngenyathelo ukuze ufumane isityu esilungeleleneyo nesinencasa:
- Kwipuphu enkulu, ukutshisa ioli yeoli kunye susa itswele imizuzu emi-5 phezu kobushushu obuphakathi kude kube sobala.
- Yongeza izaqathe, ityuwa kunye nepepper ukunambitha, kwaye upheke enye imizuzu emi-5. ukuvuselela ngamanye amaxesha.
- Yongeza amazambane aqoshiwe kwaye wongeze utamatisi othosiweyo. Galela amanzi de iitapile zigutyungelwe ngokuyinxenye, gubungela i-casserole kwaye upheke imizuzu eyi-10 phezu kobushushu obuphakathi.
- Emva kwemizuzu eyi-10, yongeza i-cauliflower kunye ne-hake loins. Kwakhona yongeza i-chickpeas ephekiweyo kunye ne-piquillo pepper. Pheka imizuzu eyi-10 ngaphezulu kunye ne-casserole efihliweyo.
- Khangela ukuba iitapile ithenda. Lungisa inqanaba letyuwa kwaye wongeze i-pinch ye-turmeric ukuze uphucule umbala kunye nencasa yesityu.
- Emva kokuba zonke izithako ziphekwe, cima ubushushu kwaye uvumele i-stew iphumle imizuzu embalwa ngaphambi kokukhonza.
- Khonza kushushu kwaye ukonwabele esi sidlo simnandi sigcwele izondlo.
Ingcebiso eyongezelelweyo: Ukuba ukhetha i-soupier stew, unokulungelelanisa inani lamanzi ngexesha lokupheka. Ukongeza, esi sidlo sivumela iinguqu, ezifana yongeza ii-ertyisi ngokubamba umbala owongezelelweyo okanye buyisela ihake ngecod okanye itofu kukhetho lwemifuno.
Esi sityu se-chickpea kunye nezambane, i-hake kunye ne-cauliflower ayimnandi nje kuphela, kodwa iyindlela esebenzayo kunye nesondlo eya kuthandwa yintsapho yonke. Thatha inzuzo yayo kwaye uzive ukhululekile ukuba amava kunye nezinye izinongo okanye izithako ngokokuthanda kwakho. Unesibindi sokuyilungiselela kwaye usixelele ukuba kwenzeka njani!