Hlanganisa izaqathe zakho ezincane noma ezincane kulolu dishi oluvuthiwe lwe-Moroccan side. Ama-carrots abilisiwe bese ephoswa emanzini anosawoti aphethwe yi- harissa , ijusi kalamula, i-garlic, amafutha omnqumo nezinongo. Khonza izaqathe ezifudumele noma ezibandayo.
Okuzokwenza
- 1 1/4 amakhilogremu / 500 amagrethi ahlanzekile
- 5 wezipuni amafutha omnqumo (noma amafutha yemifino)
- I-3 noma 4 i-clove ye-garlic (echotshoziwe kancane)
- 2 wezipuni ujusi kalamula
- 2 isipuni separsley (fresh and oqoshiwe)
- 1 ithisipuni
- harissa
- 3/4 ithisipuni cumin
- 3/4 isipuni paprika
- 1/2 isipuni sikasawoti (noma ukunambitha)
Indlela Yokwenza
- Faka ikhasi bese ugaqathe izaqathe njengezinsipho noma ezincane njengoba uthanda. (Ngiyakuthanda kancane kancane.)
- Beka izaqathe ebhodweni, zimboze ngamanzi abandayo bese ulethe ngamathumba. Pheka izaqathe kuze kube yilapho seluthambile kodwa nokho uqine ngokwanele ukubamba ukuma kwazo. Gcoba, futhi ngokushesha umboze izaqathe ngamanzi abandayo ukuyeka ukupheka okuqhubekayo. Sula futhi.
- Embizeni ephakathi noma skillet, ngobumnene susela ama-clove e-garlic emafutheni omnqumo amahora amabili noma amathathu phezu kokushisa okuphansi. Lahla igalikhi bese wengeza i-harissa, ijusi lemon, iparsley, nezinongo. Hlanganisa ukuxuba.
- Engeza izaqathe emakhanini bese uvuselela ngobumnene ukuxuba. Saute ngokushisa okuphansi kwamanye amaminithi amabili, bese ususa ekushiseni.
- Khonza izaqathe ezinoshukela ezinamafutha ezifudumele noma ezifudumele.
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 265 |
| Inani lamafutha | 18 g |
| I-Fat egcwele | 2 g |
| I-Fat Unsaturated | 12 g |
| I-cholesterol | 0 mg |
| I-sodium | 398 mg |
| Ama-carbohydrate | 26 g |
| I-Fiber Dietary | 5 g |
| Amaphrotheni | 4 g |