I-Harira iyi-soup ye-Moroccan eyiqiniso eyenziwe katamatisi, i-lentile, nama-chickpeas, kodwa futhi ihlanganisa inyama, okwenza isidlo sokugcwalisa nesanelisayo. Kukhona ukuhlukahluka okuningi, futhi izindlela zokupheka zivame ukudluliswa kusukela esizukulwaneni kuya esizukulwaneni. Ezinye izinguqulo, ezifana nalezi, zifaka izingcezu ezivuthiwe ze-vermicelli futhi zishaye-ibhotela egcinwe nge ukunambitheka okufana ne-Parmesan.
Harira zokupheka ziveza isobho esiphundu, esinezinhliziyo ezingasetshenziswa njengemini yokudla noma ukudla okulula. Nakuba kukhonjwe unyaka wonke, kuyathandwa ikakhulukazi phakathi neRamadan , lapho kukhishwa ukuphumula ngokushesha.
I-recipe ilandela indlela yokucindezela i-cooker esebenza ngokupheka. Ukuze uvumelane nezikhathi zokupheka ngokujwayelekile ukumemeza esitokisini, landela izinkomba zendlela yendabuko ye-stockpot.
Ngaphambi kokuqhubeka neresiphi, funda izinyathelo kusengaphambili ngenqubo yokupheka elula.
Okuzokwenza
- 1/2 i-pound inyama (iwundlu, inyama yenkomo noma inkukhu; ingasetshenzisiwe, iqoshiwe ibe izingcezu eziyi-1/2-intshi)
- 3 wezipuni amafutha yemifino
- 3 izinkomishi amanzi
- Izipuni ezimbili kuya kwezingu-3 zomile
- amalenti (athathwa futhi ahlanzwe)
- 3 wezipuni utamatisi unamathele (exutshwe ngokulinganayo zibe 1 noma 2 izinkomishi zamanzi)
- Okuzikhethela: amathambo ayisobho
- Isitokisi:
- 1 ithisipuni umhlabathi sinamoni
- Isipuni esingu-1 umhlabathi we-ginger
- 1 1/2 amathisipuni pepper
- Isipuni esingu-1 sikasawoti esishukela
- 1/2 isipuni
- i-turmeric (noma i-1/4 ithisipuni yombala ophuzi)
- 1 bunch
- cilantro (oqoshiwe ukukhiqiza cishe 1/4 indebe)
- 1 bunch parsley fresh (oqoshiwe ukukhiqiza cishe 1/4 indebe)
- 1 noma 2 i-stalk isilimo esidliwayo esinamagatsha anamanzi (ngamaqabunga; oqoshiwe)
- 1 anyanisi esikhulu (igcwele)
- 1 okuncane
- Ama-chickpeas omisiwe (agwetshiwe bese ehlutshiwe)
- 6 utamatisi amakhulu (cishe amapremu angu-2; ahlutshiwe, ahlwanyelwe futhi ahlanzekile)
- Okuzikhethela:
- funga
- Ukuzikhethela: i-riceji ye-2 kuya kweyesi-3 (i-vermicelli)
Indlela Yokwenza
Phambi 'kwesikhathi
Qiniseka ukuthi unayo yonke izithako. Ngaphambi kokuba uqale ukupheka isobho:
- Khetha amaqabunga e-parsley kanye ne-cilantro eziqubeni zawo. Izicucu ezincane ze-stem zilungile kodwa zilahle isikhathi eside, izingcezu ezinzima ngaphandle kwamaqabunga. Geza ama-herbs, ugijime kahle, bese uwasika ngesandla ngesandla noma nge-processor yokudla.
- Nciphisa futhi uthinte isikhumba. (Ungase ufune ukuwagcoba ubusuku ngaphambi kokuba upheke.)
- Peel, imbewu futhi ihlanze i-utamatisi ku-blender noma inqubo yokudla. Noma, uthabathe utamatisi uphinde udlulise umshini wokudla ukuze ususe imbewu nesikhumba.
- Khetha ama-lens bese uwageza.
Hlanganisa izithako ezisele bese ulandela izinyathelo ezingezansi.
Brown the Meat
- Beka inyama, isobho noshukela ku-6-quart noma ukucindezela okukhulu okupheka.
- Ngaphezulu kokushisa okuphambene, pheka inyama imizuzu embalwa, ugqugquzela ukuba unqande wonke amahlangothi.
Yenza i-Stock
- Engeza i-cilantro, i-parsley, isilimo esidliwayo esinamagatsha anamanzi, u-anyanisi, ama-chickpeas, smen (uma usebenzisa), izinongo namatamatisi. Faka izinkomishi ezintathu zamanzi.
- Ukumboza ngokuqinile, nokushisa phezu kokushisa okuphezulu kuze kube yilapho ukucindezelwa kufezwa. Nciphise ukushisa kuya enkundleni, bese upheka imizuzu engu-20 ukuya kwangu-30. Susa kusukela ekushiseni bese ukhulula ukucindezela.
Yenza isobho
- Engeza i-lentils, ingxube ye-tomato nomgudu wamanzi amabili esitokisini.
- Beka eceleni (kodwa ungangeze okwamanje) noma irayisi noma i-vermicelli.
- Vala imbiza bese ushisa isobho ngokushisa okuphezulu kuze kube yilapho ukucindezelwa kufezwa. Nciphisa ukushisa kuya enkundleni bese uqhubeka nokupheka.
Uma ufaka irayisi: Pheka isobho ngokucindezela imizuzu engu-30. Khipha ingcindezi, bese ufaka ilayisi. Vala, bese upheka ngokucindezela imizuzu engu-15 eyengeziwe.
Uma ufaka i-vermicelli: Pheka isobho ngokucindezela imizuzu engu-45. Khipha ingcindezi, bese ufaka i-vermicelli. Gwema isobho, ungambulwe, imizuzu emihlanu kuya kwezingu-10 noma kuze kube yilapho i-vermicelli igcwele futhi iphekwe.
Gqugquzela isobho
- Ngenkathi isobho lipheka, yenza (isobho esikhulu) ngokuxuba i-1 inkomishi yefulawa ne-2 izindebe zamanzi. Beka eceleni ingxube, bese uyishukumisa noma uyihlasele ngezikhathi ezithile. Ufulawa ekugcineni uzohlanganiswa namanzi. Uma ingxube ingabi bushelelezi uma usulungele ukuyisebenzisa, yidlulise ngesihlungo ukuze ususe izimbungulu.
- Uma irayisi (noma i-vermicelli) iphekwe, thola isobho sokuqhathanisa. Engeza usawoti noma pepper uma ufisa.
- Letha isobho ngokumemeza okugcwele. Kancanyana - nangomfudlana omncane - uthele emkhatsini wefulawa. Gcoba njalo futhi ugcine isobho liveza ukuze ufulawa ungamatheli phansi. Uzobona isobho liqala ukususa uma ususebenzise cishe ingxenye yesixube sefulawa. Ubukhulu be-harira buya kuwe. Abanye bathanda ukunqanda umhluzi ukuze kufezeke ukufana okufana nekhilimu.
- Gwema isobho esithintekile, uvuselele ngezikhathi ezithile, imizuzu emihlanu kuya kwemi-10 ukupheka ukunambitheka kofulawa. Susa isobho ekushiseni.
Amathiphu okwenza uHarira
- Uma inyama yayinamafutha amanengi, lindela ukubona okunye ukugcoba njengoba ubumba isobho esithintekile. Skim off the foam bese ukulahla it.
- Njengoba i-harira ipholile ebhodweni, kuvamile ukuba isikhumba senze. Vele ugqugquzele ukuhlanganisa isikhumba emuva esobho.
- Umkhawulo omncane welamula ungasetshenziswa njengendlela yokuhlobisa; ijusi layo lingase lifakwe emgodini we-harira.
- Uma uvuselela i-harira, ungayiyise emathunjini. Ukushisa phezu kokushisa okuphakathi bese ugxila njalo ukuze ugweme i-lens ehambela phansi.
- Isinqamuleli sokulungiselela: Chofoza i-cilantro yakho, i-parsley, nesilimo esidliwayo esinamagatsha anamanzi ndawonye ku-processor yokudla noma i-blender. Engeza utamatisi ohlutshiwe futhi ohlwanyelwe, futhi uhlanganise kuze kufike kahle. Engeza u-anyanisi uphinde usebenze kuze kube yilapho u-anyanisi unciphisa zibe izingcezu ezincane. Qhubeka nokwenza isitoko.
- Ukuqina nge-Egg: Endaweni kafulawa namanzi, amaqanda amabili noma amathathu ashaywa angase asetshenziselwe ukwehlisa i-harira. (Uma ufisa, shaya amaqanda nge 1/4 indebe ijusi elimnandi lemon .) Engeza amaqanda emfudlaneni omncane kuya esobho, evuselela njalo. Uzobona amanye amaqanda ephekwe ekhanda njengoba ekhula.
- Lungisa futhi ukhululeke: Uma uhlela ukupheka i-harira kaningi, kuyasiza ukulungiselela okuningi izithako eziphambili kusengaphambili. Gcoba bese ubhala ama-chickpeas bese ugijima kahle ngaphambi kokuqhwaza. Hlanganisa ukudla okunamandla ka-parsley, cilantro, nesilimo esidliwayo esinamagatsha anamanzi; thola ama-herbs ahlanganisiwe ngamasobho okupheka bese ubanda. Ikhasi, imbewu, kanye utamatisi we-stew; i-puree bese iqhwa ngama-bat-2 amakhilogremu.
Indlela Yendabuko Yokudoba
Uma ungenawo umpheki ocindezelayo, sebenzisa i-stockpot yesithupha noma engu-8-quart. Landela izinkomba ezingenhla, kodwa ulungise isikhathi sokupheka kanje:
- Ezinyathelweni ezingu-3 no-4, zimboze ingxenye ebhodweni, zilethe bese zipheka izikhathi eziphefumulelwe zokupheka eziphakanyisiwe. Buka izinga leziphuzo, ikakhulukazi eSinyathelweni sesi-3; ungakwazi ukwengeza amanzi ambalwa uma uzizwa kuyadingeka.
- Qhubeka nokuqinisa isobho ku-Isinyathelo 5 ngokusho iresiphi, noma zama indlela yokuqina kwamaqanda kumaThiphu ngenhla.
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 199 |
| Inani lamafutha | 11 g |
| I-Fat egcwele | 3 g |
| I-Fat Unsaturated | 6 g |
| I-cholesterol | 27 mg |
| I-sodium | 927 mg |
| Ama-carbohydrate | 15 g |
| I-Fiber Dietary | 4 g |
| Amaphrotheni | 11 g |