Ngezinye izikhathi ubhontshisi omhlophe uphatha inkulumo yokuba yisithukuthezi. Ngiyakubheka ukubheka njengendwangu enomsoco, engenalutho yokudla, noma kunjalo. Ngesinye, ngicabanga ukuthi ukuthungwa kwabo okunomusa akuyona into emilutha; lanezela umlomo omuhle-uzizwe kunoma yisiphi isidlo, ngaphandle kokungeza noma yikuphi amafutha. Hlanganisa lokho ngeqiniso lokuthi bangumthombo omkhulu weprotheyini engabizi futhi cishe akunakwenzeka ukupheka okungalungile. Le iresiphi yesobho yebhontshisi emhlophe ishaywa ngezinongo zika-Provencal zakudala zibe nomphumela omuhle.
Okuzokwenza
- Iphadi elilodwa limile ubhontshisi omhlophe, lihlelwe futhi lihlanjululwe (i-Navy, enyakatho enkulu, i-canellini)
- 4 izinkomishi inkukhu stock
- 2 izinkomishi amanzi
- 1 indebe eqoshiwe yezwe ham
- 3/4 indebe izaqathe oqoshiwe
- Inkomishi 3/4 eqoshiwe anyanisi ophuzi
- 2 amagilavu garlic, ochotshoziwe futhi oqoshiwe
- 2 amathisipuni i-parsley omisiwe
- 1 1/4 amathisipuni ahlambulukile
- 1/2 isipuni usawoti
- 1/2 isipuni umhlabathi omnyama
- 1/4 ithisipuni i-rosemary echotshoziwe
- 1/8 isipuni (pinch) basil omisiwe
- Amazambane ama-2 amancane, aphekwe futhi aphethwe (cishe inkomishi engu-2/3)
Indlela Yokwenza
Ukumboza ubhontshisi ngamanzimitha angu-1 bese uwagcoba ubusuku bonke, noma uwalethe ngamathumba okuphuthumayo, amboze futhi ubeke eceleni eceleni kwehora elilodwa.
Hlanganisa ubhontshisi, uwabeke epanini elikhulu, bese ufaka inhlanzi yenkukhu, amanzi, ham, izaqathe, anyanisi, kanye nokuphuza okwephuza epanini. Letha ingxube ekomini phezu kokushisa okuphansi futhi uvumele isobho ukupheka imizuzu engama-90 kuya kumahora amabili, kuze kube yilapho ubhontshisi bethenda. Engeza amazambane ahlambulukile bese ubumba isobho ngemaminithi angu-5 engeziwe.
Khonza ushisayo.
Lokhu isobho se-bean esimhlophe senza ama-8 kuya ku-10 ama-servings.
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 190 |
| Inani lamafutha | 1 g |
| I-Fat egcwele | 0 g |
| I-Fat Unsaturated | 0 g |
| I-cholesterol | 2 mg |
| I-sodium | 238 mg |
| Ama-carbohydrate | 34 g |
| I-Fiber Dietary | 9 g |
| Amaphrotheni | 13 g |