Isobho le-barley lensisi ye-vegetable ihlanganisa okusanhlamvu okuphelele, amaprotheni amaningi aphezulu kanye nemifino enempilo ephezulu futhi enempilo, ngakho-ke ngeke kube ngcono kuwe. Le iresiphi yemifino yebhali yemifino ikhulu kakhulu emafutheni, ngoba ayisebenzisi amafutha, ibhotela noma igargarini, futhi, njengendlela yokupheka i- vegan , i-cholesterol ayikhululekile ngokwemvelo.
Le recipe ithatha ihora nje ukupheka uma usuqoshiwe futhi ususa imifino. Ungayilungisa isidlo sasemini noma wenze kube ukugxila kwesidlo sakusihlwa.
Lona isobho esikahle kahle, futhi ungasilungisa emanzini omncane noma ngokucophelela epanini lase-stovetop. Amafutha asefrijini ukuze ajabulele phakathi nezinsuku ezimbalwa, noma, ukugoqa izingxenye zomuntu ngamunye ukuze angene emsebenzini noma esikoleni ukuze atshise emsebenzini wesidlo sasemini.
Njengokwenza isobho se-veggie enempilo? Bheka lokhu kulula ukuzenzela imifino isobho zokupheka .
Le recipe ihlonipha uMkhandlu kaZwelonke weBarley Foods. Njengokupheka nebhali? Nazi izindlela zokupheka zebhali ezinempilo ukuze uzame.
Okuzokwenza
- 2-3 cloves garlic, oqoshiwe
- 1 inkomishi anyanisi oqoshiwe
- Izaqathe ezimbili eziphakathi, ezihlutshiwe futhi eziqoshiwe
- 1 stalk isilimo esidliwayo esinamagatsha anamanzi, oqoshiwe
- 7 izinkomishi umhluzi yemifino, ihlukaniswe
- 1 1/2 izinkomishi amakhowe fresh, lisikiwe
- 1 indebe lentile, ihlanza
- 1/2 inkomishi ibhali lepearl
- 1 tbsp. utamatisi unamathisele
- 1 1/2 tsp. thyme omisiwe
- 1 tsp. i-curry powder
- 1 leaf leaf
- 1 tbsp. i-parsley yase-Italy eqoshiwe
- 2 tbsp. ijusi elimnandi lemon
- 1 tbsp. isobho semifino yaseWorcestershire (funda ilebula - akuwona wonke ama-brand kukhona imifino!)
- 1 tsp. usawoti
- 1/2 tsp. umnyama omnyama
Indlela Yokwenza
- Sula ipuphu yezinhlamvu ezine-quart nge-non-stick yokupheka.
- Engeza u-anyanisi nogalikhi bese ushaya imizuzu engu-4, uvuselela ngezikhathi ezithile.
- Engeza izaqathe nesilimo esidliwayo esinamagatsha anamanzi; shayela imizuzu emi-3 ubude, uvuselele ngezikhathi ezithile.
- Hlanganisa izinkomishi ezingu-6 zomhluzi wemifino, kanye namakhowe, i-lentile, ibhali , utamatisi unamathele, i-thyme, i-curry powder ne-leaf leaf.
- Letha kumathumba. Nciphise ukushisa bese umile imizuzu engama-60 kuya kwangu-70 noma kuze kube yilapho lentile nebhali kukhona ithenda, kodwa hhayi umsizi.
- Hlanganisa umhluzi osele, ijusi lemon, i-Worcestershire sauce, usawoti kanye nopelepele.
- Susa iqabunga le-bay bese ukhonza.
Ulwazi Lomsoco Ngokukhonza
Amakhilomitha angu-186
10g amaprotheni
31g carbohydrate
10g fiber
4g fat
1092 mg sodium
Njengokupheka ngamalenti? Yiqiniso, ungawasebenzisa ngesobho, kodwa akusikho konke. Nazi ezinye izindlela zokupheka zemifino yezitshalo ukuze uzame:
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 184 |
| Inani lamafutha | 1 g |
| I-Fat egcwele | 0 g |
| I-Fat Unsaturated | 0 g |
| I-cholesterol | 0 mg |
| I-sodium | 1,032 mg |
| Ama-carbohydrate | 34 g |
| I-Fiber Dietary | 6 g |
| Amaphrotheni | 11 g |