Leli liti elihlwabusayo, elinomsoco ocebile ne-sweet potato dish lilula ukulungiselela futhi lenze ukwaneliseka kokudla okungenalutho. Isitsha esibonisiwe sinezinhlayiya ezibomvu, kodwa uzizwe ukhululekile ukusebenzisa lokho onakho. Izikhathi zokupheka zingahlukahluka ngokuya ngezinhlobonhlobo, ngakho hlola umhlahlandlela wesikhathi ngezansi iresiphi uma usebenzisa olunye uhlobo.
Ukuze uthole isitshalo esingenayo imifino yokudla, faka i-ham ephekiwe e-pan nge-anyanisi noma uhlose isidlo esiphelile ngebhekoni eliphekiwe. Noma engeza isoso elibomvu eliqoshiwe, njenge-sausage ene-spicy andouille noma i-kielbasa. Ama-carrot noma i-butternut u-squash anganezwa esikhundleni sezambatho.
I-iresiphi idinga ama-kale aqoshiwe ase-frozen, kodwa isipinashi, i- Swiss chard , noma imifino exutshwe kungenzeka ukuthi ibeke esikhundleni. Uma ukhetha ukusebenzisa imifino emisha, qiniseka ukuthi ususa noma yiziphi iziqu ezinzima ngaphambi kokusika amaqabunga. Engeza imifino eqoshiwe entsha kwi-skillet nge anyanisi, i-handful ngesikhathi, enezela ngaphezulu njengoba imifino ifuna.
Okuzokwenza
- 1 anyanisi ophakathi
- 1 ama-potato aphakathi aphakathi
- 2 clove garlic, nengulube
- Ama-10 kuya ku-12 ama-ounces agwetshiwe ama-kale
- Isipuni esingu-1
- amafutha omnqumo angasese
- 1 indebe elibomvu lentile
- 1 iqabunga elikhulu lama-bay
- 1/2 isipuni usomme wekhasi omisiwe
- 1/2 isipuni emhlabathini we-cayenne pepper
- 4 izinkomishi
- umhluzi wemifino (noma
- inkukhu umhluzi )
- Usawoti, ukunambitha
Indlela Yokwenza
- Faka ikhasi u-anyanisi uphinde usiqede.
- Geza amazambane amahle bese uthatha i-1/4 kuya ku-1/2-inch idayisi. Kufanele ube nezinkomishi ezi-1 1/2.
- Nciphisa i-garlic.
- Beka ama-frozen e-frozen bese ehlanza ngaphansi kwamanzi abandayo abandayo; faka umswakama obuningi ngangokunokwenzeka.
- Geza amafutha omnqumo epanini elikhulu noma i- oven yaseDutch phezu komlilo ophakathi.
- Engeza u-anyanisi oqoshiwe kanye namazambane amazambane oqoshiwe epanini bese upheka kuze kube yilapho u-anyanisi elula futhi ebonakala eguquguqukayo, noma emaminithi angu-5.
- Engeza i-garlic egayiwe bese upheka imizuzu engu-1 kuya kwemibili ubude.
- Hlanganisa ama-kale aqoshiwe, acwecwe, i-leaf, i-thyme, i-pepper ya-cayenne, nomhluzi wemifino noma umhluzi wezinkukhu. Letha kumathumba. Ncishisa ukushisa kuya phansi, gcoba i-pan, bese ubhala amalenti ngamaminithi angaba ngu-20 kuya kwangu-25. Hlola ngemva kwemizuzu engu-20. I-lentile kufanele ibe ngethenda kodwa ingabi mushy.
- Yidla bese ufaka usawoti, njengoba kudingeka.
Ukunikeza iziphakamiso
- Khonza ngesaladi ekhonshiwe noma utamatisi omuncu omuncu kanye namakhukhamba okudla okunomsoco, okungekho emini komndeni noma isidlo sakusihlwa.
I-Times Yokupheka I-Lentils
Ngokungafani nobhontshisi obuningi nama-peas, asikho isidingo sama-presoak lentils. Noma kunjalo, izinhlobo ezahlukene zamalenti zidinga izikhathi ezihlukene zokupheka. Nansi umhlahlandlela ophekayo wokupheka:
- Ama-Lentile ama-Brown: imizuzu engu-30 kuya kwangu-40
- I-French Green Lentils (Puy): imizuzu engu-30 kuya ku-40
- Ama-Lentile alubomvu: imizuzu engu-15 kuya kwangu-25
- Ama-Black Beluga Lentils: imizuzu engu-20 kuya kwangu-25
- Ama-Lentile Aphuzi: imizuzu engu-15 ukuya kwangu-20
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 362 |
| Inani lamafutha | 5 g |
| I-Fat egcwele | 1 g |
| I-Fat Unsaturated | 3 g |
| I-cholesterol | 0 mg |
| I-sodium | 846 mg |
| Ama-carbohydrate | 63 g |
| I-Fiber Dietary | 11 g |
| Amaphrotheni | 20 g |