I-Bamia iyi-stew enhle kakhulu naphezu kwenani lezithako. Ngithanda ukukhonza lokhu ngosuku olubandayo ngombhede welayisi nesaladi. Ungenza le mivuno yemifino ngokususa inyama yenkomo ngaphandle kokuba ukunambitheka kuncishiswe.
Ngiyakuthanda ukwenza i-bamia, kodwa isikhathi sokulungisa i-okra esisha ingadla ngempela. Ngaphezu kwalokho, ayitholakali kalula emakethe. Ukusebenzisa i-okra efriziwe e-bamia kunciphisa ngempela ngesikhathi, kodwa ayihambisani nokuvutha.
Yini i-Okra?
U-Okra - owaziwa nangokuthi okro - uye wabizwa ngokuthi "ladies" iminwe. " Ikhula kusuka esitshalweni sezimbali emndenini we-mallow. Kubaluleke kakhulu nge-pods ye-seed seed edible.
Eya eNyakatho-East Africa, i-Okra ibizwe ngokuthi imifino enomsoco kakhulu e-Afrika. Lesi sitshalo sivame ukutshala ezindaweni ezifudumele ezishisayo emhlabeni jikelele. I-Bamia ikhula kahle emhlabathini owomile, ocebile.
Izinzuzo zezempilo ze-Okra
Kuphansi kwamakhalori. Iqukethe amakhilomitha angu-30 kuphela ngamagremu angu-100.
U-Okra ucebile ku-fiber, ama-mineral, namavithamini.
Kuvame ukuphakanyiswa ngabanikazi bokudla ukuze basize ukulawula i-cholesterol.
Ama-pods anikeza umthamo onempilo we-vitamin A ne-flavonoid anti-oxidants.
Ama-pods amasha angumthombo omuhle wezintandokazi.
- Bacebile kumavithamini amaningi, njenge-niacin, i-vitamin B-6, i-thiamin ne-pantothenic acid.
- I-Okra iqukethe ubuningi bevithamini K, okuyinto enhle nge-enzyme ye-blood clotting nokuqinisa amathambo.
Okuzokwenza
- 1 lb inyama inyamazane (iwundlu noma inyama yenkomo)
- Iphara elilodwa lama-okra efriziwe
- Utamatisi omunwe o-16 oz oqoshiwe
- 4 oz. utamatisi okwenziwe ekheniwe
- 1 anyanisi ophakathi, oqoshiwe
- 2 clove garlic, ochotshoziwe
- 1/2 isipuni cumin
- 1 isipuni coriander
- 1/8 ithisipuni allspice
- 8 izinkomishi amanzi
- usawoti kanye nopelepele ukunambitha
- 2 wezipuni amafutha omnqumo
Indlela Yokwenza
Epanini elikhulu, inyama ensundu ngamafutha omnqumo. Engeza u-anyanisi nogalikhi.
Engeza utamatisi ochotshoziwe, ugqugquzela kahle inyama, i-garlic kanye no-anyanisi. Engeza i-cumin, i-coriander, usawoti kanye ne-pepper, ne-allspice. Engeza amanzi no-tomato puree. Faka futhi uhlanganise kahle.
Engeza okra futhi ulethe emathumba.
Ncipha ukushisa phansi futhi udilize amahora amabili, noma kuze kube yilapho inyama isethenda futhi isenziwa.
I-sauce kufanele iqhube njengoba ipheka. Uma kungenjalo, engeza u-1/2 indebe yonke ufulawa wenjongo.
Khonza u-bamia ngelayisi omhlophe nesaladi.
Izihloko Ezihlobene Nalo:
- I-Fasulia e-flavorful: I-Middle Eastern Green Bean ne-Beef Stew
- Okra ne-Utamatisi Recipe
- Inkabi nesipinashi ku-Sauce Utamatisi
- I-Ok-Southern Style Style
- I-Tas Kebab - I-Lamb Stew
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 505 |
| Inani lamafutha | 29 g |
| I-Fat egcwele | 10 g |
| I-Fat Unsaturated | 14 g |
| I-cholesterol | 106 mg |
| I-sodium | 200 mg |
| Ama-carbohydrate | 29 g |
| I-Fiber Dietary | 7 g |
| Amaphrotheni | 34 g |