I-Bean Black ne-Sweet Potato Chili Recipe (i-Vegan, i-Gluten-free)

Ukudla kwemifino kungabonakala njengokungabonakali kwabanye, kepha le recipe iyinambitheka kakhulu, abantu abaningi ngeke babone! Amazambane nama-karoti ahambisana kahle ne-spiciness ye-flavor fresh. Ngama-gramu angu-20 amaprotheni ngokukhonza, lokhu kuwumthombo omuhle wamaprotheni kunoma ubani: izitshalo zemifino, izithako kanye nezingane!

Zonke izithako kule recipe zinezilimo zemifino kanye ne-vegan, futhi, uma usebenzisa amanzi (esikhundleni semifino yemifino), i-gluten-free futhi. Ezinye izihlahla zemifino ezithengwa ngesitolo ziyi-gluten-free kanti ezinye azikho. Funda ilebuli, uma ungabaza, noma, yenza umhluzi wakho wemifino ozenziwe .

Okuzokwenza

• 2 clove garlic, nengulube
• 1 anyanisi omncane, oqoshiwe
• Amazambane amancane amabili, ahlutshiwe futhi aqoshiwe
• Izaqathe ezimbili eziphakathi, ezicutshiwe
• I-1/2 ebomvu i-pepper, eqoshiwe (okukhethwa kukho)
• 2 tbsp amafutha omnqumo
• I-ounce eli-15 ingaba nobhontshisi abamnyama (noma okuncane ngaphansi kwezinkomishi ezimbili, uma uzipheka fresh)
• I-ounce elilodwa elilodwa lingadonsa utamatisi noma utamatisi we-utamatisi
• I-1/2 indebe yamanzi noma umhluzi wemifino (qiniseka ukuthi umhluzi wakho awunama-gluten uma kudingeka)
• 1 tbsp i-chili powder
• 1 tsp cumin
• 1/2 tsp cayenne (noma ukunambitha)
• 1/2 tsp powder powder
• 1/2 tsp usawoti
• 1/4 tsp pepper omnyama

Indlela Yokwenza

1. Faka i-anyanisi ne-garlic emafutheni omnqumo ngomzuzu owodwa noma emibili, bese ufaka amazambane, izaqathe, nebhebhe pepper kuze kube anyanisi, bese kuthi cishe imizuzu emihlanu kuya kweyisithupha.
2. Ncishisa ukushisa kuze kube sezingeni eliphansi bese ufaka kuzo zonke izithako ezisele, uvuselele ukuhlanganisa kahle.
3. Vumela i-chili yakho ukuba ibindile, ihlanganiswe kancane futhi igqugquzele ngezikhathi ezithile phezu kokushisa okuphakathi, cishe imizuzu engama-20 kuya kwangu-25, kuze kube yilapho ama-flavour ehlangene futhi ama-sweet potato, izaqathe kanye ne-bell pepper zilula.

Yenza ama-5 kuya ku-6 ama-servings we-chicken black bean.

Izinkombandlela Zokudla (ngokukhonza ngamunye)
Ama-calories	384
Inani lamafutha	6 g
I-Fat egcwele	1 g
I-Fat Unsaturated	4 g
I-cholesterol	0 mg
I-sodium	341 mg
Ama-carbohydrate	67 g
I-Fiber Dietary	18 g
Amaphrotheni	19 g

(Ulwazi lomsoco eziphethweni zethu lubalwa ngokusebenzisa i-database yesithako futhi kufanele kuthathwe njengokulinganisa. Imiphumela yomuntu ngamunye ingahluka.)