I-tripe, i- cowheel , nenkomo yilezi ziphakathi kwezinhlobo eziningi ezinamandla zesobho ezivame ukuzithokozisa njengokudla okuyisisekelo eCaribbean. Uhlobo lwezintambo ezitholakalayo kakhulu futhi ezisetshenziselwa ukuthambisa izinkomo . Isetshenziswe kule recipe ezithakazelisayo kanye nama-peas ahlukaniswe, ithanga, izitshalo, ama-okra nama-dumplings ukwenza isobho esiphundu nesiphunga.
Isobho sidinga isikhathi eside sokupheka, ngakho-ke umpheki ocindezelayo ulungile ukuwenza. Ungasebenzisa ibhodlela le-stock, kodwa kuzothatha amahora amabili kuya kwamatsatfu ukupheka ukuthambekela kwesithandwa.
Okuzokwenza
- 2 amafutha wezipuni
- Ama-anyanisi angu-1 (aqoshiwe)
- 6 ama-sprigs thyme (fresh, ahlukaniswe)
- Amakhilogremu angu-2 ama-cow (ayinqume)
- Usawoti ukunambitha
- Pepper omnyama ukunambitha
- 6 izinkomishi amanzi (plus ngaphezulu ukwakha isobho)
- I-1/2 indebe ye-peas split yellow (igwetshwe ubusuku)
- 1 ithrekhi ithanga (calabaza squash, uthathe izingcezu ezinkulu)
- Amakhilogremu amabili ama-plantains aluhlaza (ahlutshiwe futhi anqunywe ngama-inch angu-1 intshi)
- I-okra engu-6-8
- 12
- amadombolo wefulawa
Indlela Yokwenza
- Sishisa amafutha endaweni yokupheka.
- Engeza u-anyanisi uphinde ugijime kuze kube yilapho eguquguqukayo (cishe imizuzu emibili kuya kwezingu-3).
- Engeza i-thyme ye-sprigs engu-3 bese usuka ngomzuzu owodwa.
- Engeza u-tripe nosawoti kanye nopelepele ukunambitha. Saute imizuzu engu-4.
- Engeza izindebe ezingu-6 amanzi bese uphazamisa. Vala umpheki wokucindezela bese uvumela isobho lipheke imizuzu engu-45 kuya kwangu-50. Uma usebenzisa i-stockpot, yimboze futhi upheke amahora amabili kuya kwangu-3.
- Engeza i-peas namanzi engeziwe okwanele ukwenza isobho. Vala imbiza bese upheka amaminithi angu-5 ngaphezulu. Khipha i-valve ye-cooker yokucindezela ukuze uvumele isivinini uphinde uvule umpheki wokucindezela.
- Engeza ithanga, ama-plantains, ne-thyme esele. Ukupheka kuze kube sekugcineni ama-plantaine eqiqa. Ungavali umpheki ocindezelayo ngalesi sigaba. Vele uphumule isembozo phezulu kwembiza.
- Engeza i-okra namadombolo ekubheni. Vala bese upheka imizuzu engu-6 kuya kwangu-8 noma kuze kube yilapho izidumbu ziphekwe.
- Nambitha ukudlala futhi ulungise uma kunesidingo. Faka futhi usebenze.
Amathiphu nokuhluka
Kuyavunywa, ukunqotshwa kuyinambitheka etholakalayo. Kuyisisu sesilwane, ikakhulukazi inkomo kule recipe. Inkomo inezimpondo ezintathu futhi zonke zazo zisetshenziselwa ukukhiqiza. Kodwa-ke, awuyidli isisu sonke, nje kuphela. Buza umhlanzi wakho ukuze ususe amaqatha akho. Uzophinde ufune ukuwuhlanza kahle uma ufika ekhaya.
Uma usebenzisa umpheki wokucindezela, qalisa isikhathi ngemuva kwekhanda lokuqala.
Njengazo zonke izidlo, futhi isobho, ungangezela noma yimiphi izithako zakho ozithandayo kule recipe ukwenza kube eyakho eyedwa. Abanye abapheka banezela izaqathe, ama-olivi aluhlaza, noma omisiwe, kanti abanye bakhetha i-garlic. Ungaphinde ubeke ama-bananas ebhodini ukuze ufake ama-plantains noma ufake 1/4 indebe yamanzi ngejisi likalamula. Ezinye izindlela zokupheka zesobho zibiza izinyawo zezingulube ezimbili.
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 320 |
| Inani lamafutha | 9 g |
| I-Fat egcwele | 3 g |
| I-Fat Unsaturated | 4 g |
| I-cholesterol | 237 mg |
| I-sodium | 510 mg |
| Ama-carbohydrate | 38 g |
| I-Fiber Dietary | 8 g |
| Amaphrotheni | 23 g |