Umbala obala wala amazambane abomvu ubenza ube yi-side dish eyingqayizivele futhi ekhangayo, futhi i-cilantro ne-garlic kula mazambane abusiwe afaka inani elifanele le-flavour.
Kunezinhlobo eziningana zamazambane abomvu, kufaka phakathi i-Peruvia, i-Purple Fiesta, i-Purple Majesty, nabanye. Amazambane ahlaza okwesibhakabhaka avela ezintabeni zasePeru naseBolivia. Kungenzeka ukuthi ayengavamile esikhathini esidlule, kodwa lezi zinsuku ungazithola ezinqolobaneni ezinkulu ezinkulu.
Njengezinye izinhlobo, amazambane abomvu aphezulu e-potassium, futhi afana namazambane aseRusset ngama-calories, amaprotheni, nama-carbs. Yini ebeka amazambane amazambane ngaphandle kwabanye (ngaphandle kombala wabo omuhle) yikuqukethwe kwawo okuphikisana ne-antioxidant. Iqukethe cishe izikhathi ezine ama-antioxidants uma kuqhathaniswa namazambane akwaRusset. Ama-antioxidants enza i-potassium ibe usizo nakakhulu ekunciphiseni ukucindezeleka kwegazi, futhi ama-antioxidants angasiza ekuvimbeleni ezinye izifo zenhliziyo nokuqinisa isimiso somzimba sokuzivikela.
Ngenxa yokuthi amazambane aphuzi ayenamasila aphakathi, ayenemisebenzi ehlukahlukene futhi abambe kahle kahle. Kungasetshenziselwa cishe noma yikuphi ukuphiwa iresiphi yamazambane. Sula amazambane kodwa ushiye isikhumba ukuze uthole izakhi ezengeziwe.
Zizwa ukhululekile ukungeza ibhekoni eliphekiwe eliphekiwe kumazambane abhakabisiwe ngenambitheka ephunga. Noma engeza amathisipuni ambalwa we-fresh oqoshiwe noma ophuzi ophelile noma opelephu omnandi ngaphambi kokungena kuhhavini.
Okuzokwenza
- 2 1/2 amakhilogremu amazambane abomvu
- 3 i-clove garlic (i-minced)
- Okuzikhethela: i-cilantro eqoshiwe eqoshiwe
- 4 wezipuni
- amafutha omnqumo angenasici
- Ithisipuni 3/4 usawoti oshelelayo
- 1/8 isipuni umhlabathi omnyama
- 2 amathisipuni fresh thyme leaf (noma isipuni 1/2 ophakayo omisiwe leaf thyme)
Indlela Yokwenza
- Ihhavini lokushisa ku-400 F (200 C / Gesi 6). Geza i-pan enkulu ye-baking rimmed noma i-pan yokugcoba ngamafutha omnqumo noma uphefa epanini ngokupheka okuphambene nokupheka.
- Sula amazambane kahle bese ubhala, uma ufisa. Sika amazambane zibe izingcezu ezingu-1-intshi. Zifake esitsheni ngegalikhi, i-cilantro eqoshiwe (uma usebenzisa), amafutha omnqumo, usawoti, pepper, ne-thyme.
- Hlela amazambane esendeni esisodwa epanini elilungiselelwe.
- Gcoba amazambane ngamaminithi angu-20 kuya kwangu-25, noma kuze kube yilapho isithwathwa futhi isethenda, ngokuphenduka ngezikhathi ezithile.
Amathiphu nokuhluka
- I-Air Fryer: Nciphise amafutha omnqumo ngamapuni wezipuni ezimbili bese upheka amazambane ngo-360 F ngamaminithi angaba ngu-20 kuya kwangu-25, noma aze afake ithenda. Hlanganisa amazambane emva kwemizuzu engaba ngu-10.
- Amazambane abomvu, ama-White, nama-Purple ahlambulukile: Hlanganisa inani elilinganayo lamazambane abomvu, amazambane omhlophe noma igolide, namazambane aphuzi okwenziwe cishe ngamakhilogremu amabili kuya kwangu-3. Sula amazambane abomvu kodwa ushiye izikhumba zibe umbala, uma kungenzeka. Qhubeka ne-recipe.
- Umsuka Wemifino Yokugcoba Ngezambatho Ze-Purple: Sebenzisa i-1 pounds yamazambane aphuzi, i-1/2 pounds yamazambane abomvu noma abomvu, ama-turnips amancane ahlanjululwe futhi anqunywe, ne 1/2 kuya ku-1 inkomishi yezinqathe zezingane. Engeza i-anyanisi 1, uthathe ama-wedges, bese usebenzisa iparsley eqoshiwe esikhundleni se-cilantro.
- Amazambane Aphuziwe Ngama-Parsley ne-Rosemary: Faka esikhundleni se-cilantro ngezipuni ezimbili ze-parsley bese uphatha i-thyme ngamaspuni amabili we-rosemary eqoshiwe noma cishe i-1/2 isipuni se-rosemary eyomile.
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 258 |
| Inani lamafutha | 9 g |
| I-Fat egcwele | 1 g |
| I-Fat Unsaturated | 7 g |
| I-cholesterol | 0 mg |
| I-sodium | 313 mg |
| Ama-carbohydrate | 40 g |
| I-Fiber Dietary | 4 g |
| Amaphrotheni | 5 g |