Isobho se-Cowheel (isobho esenziwe ngezithende zeenkomo) ingenye yezinsizi ezithandwayo kakhulu eCaribbean. I-Hearty futhi igcwalisa njalo. Iphekwe nge-peas yellow split, ezinye imifino kanye nama- dumplings.
Cowheel ithengiswa cishe zonke izimakethe nezitolo ezinkulu eCaribbean. Kuncike lapho ukhona, ungase ukwazi ukuthola lokhu kudla okuvela ku-butcher yakho.
Okuzokwenza
- 2 amafutha wezipuni
- Ama-anyanisi angu-1 (aqoshiwe)
- 6 ama-sprigs thyme (ahlukaniswe)
- Amakhilogreli angu-2 (ukusika)
- usawoti ukunambitha
- umnyama omnyama ukunambitha
- I-1/2 indebe ye-peas split peas
- 6 kuya ku-8 okra
- 2 izaqathe (uthathe imijikelezo engu-1 intshi)
- 12 izinhlayiya zefulawa
Indlela Yokwenza
Umpheki wokucindezela yiyona ebhodini elihle kakhulu ongayisebenzisa ukuze wenze le isobho njengoba inkokhelo ithatha isikhathi eside ukupheka. Uma usebenzisa ibhodlela, yandisa isikhathi sokupheka namanzi. Inhloso ukupheka isilwane kuze kube yilapho ithahla-ithefu ithenda.
- Ukushisa amafutha endaweni yokucindezela ukupheka.
- Engeza u-anyanisi ne-thyme uphinde ugibele kuze kube yilapho u-anyanisi eguqulwa, imizuzu engu-2 - 3.
- Engeza i-cowheel kanye nosawoti kanye ne-pepper ukunambitha bese uhamba nge-anyanisi ne-thyme imizuzu emithathu.
- Engeza izindebe ezingu-5 zamanzi, ugubungele, ugubungele umpheki wokucindezela futhi uvumele ukupheka imizuzu engu-30. Isikhathi siqala kusukela kumkhwelo wokuqala.
- Khipha i-valve yompheki wokucindezela ukuze uvumele isivinini. Vula umpheki wokucindezela bese wengeza ama-peas namanzi amaningi. Kufanele kube namanzi anele ukupheka uphizi bese wenza isobho.
- Engeza i-thyme bese uvumela i-peas kanye ne-cowheel ukupheka ukushisa okuphezulu kuze kufike i-peas.
- Engeza i-okra namadombolo ekubheni, ukumboza futhi uvumele ukupheka imizuzu engu-6 kuya kwangu-8 noma kuze kube sekuphekwe amadombolo. Isobho lokunambitheka sokuphuza - usawoti kanye nepelepele bese ulungisa ngokufanele.
- Faka futhi usebenze
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 1455 |
| Inani lamafutha | 52 g |
| I-Fat egcwele | 16 g |
| I-Fat Unsaturated | 25 g |
| I-cholesterol | 161 mg |
| I-sodium | 3,648 mg |
| Ama-carbohydrate | 169 g |
| I-Fiber Dietary | 24 g |
| Amaphrotheni | 77 g |