Le isobho lensisi yinto enhle futhi elula, nokho iyanelisa kakhulu. Ngadala le recipe ukuze ngilandele isidlo engangijwayele ukuhlelwa esitolo sokudlela saseMedithera emuva lapho ngiphila e-Ohio. Ngemva kokuhamba, angisakwazi ukuvakashela le ndawo yokudlela, nokho ngisalindela ukufudumala kwama-lenti, i-lemon, ne-kale.
Lesi sobho sinambitheka kakhulu futhi sinomusa, kungumninimzi oqinisekayo wokudla okulula. Uthola imifino (kale), amaprotheni (lentils) nama-carbohydrate (amazambane) ngesobho esisodwa esilula! Le iresiphi iyinambitha kangangokuthi ngisho nendoda yami yokuzonda i-lens iyayithanda le isobho.
Lona iresiphi ephelele yokwenza ngaphambi kwesikhathi futhi iqhwa ngamabhetshi amancane uma kwenzeka ukushaya isobho. Yenza ama-servings amaningi, ngakho-ke ungaphinde ujabulele isigamu se-batch ngokushesha bese ulondoloza konke okulandelayo. Ukufudumala emva kokuqhwaza, ukushisa nje phezu kwephansi kuze kube yilapho isobho singasebenzi futhi sishiswe kulo lonke.
Okuzokwenza
- 2 lbs Yukon Gold amazambane
- 4 clove of garlic, ochotshoziwe
- 5 amaqabunga ama-kale ase-fresh
- 1/3 indebe ijusi lemon
- Isikhwama se-lentile omisiwe (ama-ounces angu-16) noma 2 izinkomishi
- 3 amathisipuni usawoti
- Izinkomishi ezingu-14 amanzi (ama-3.5 quarts)
- 1 ithisipuni yamafutha omnqumo
- 1 ephakathi anyanisi i-Vidalia, eqoshiwe
- Isipuni 1 se-lemon
- 1/2 indebe cilantro fresh, oqoshiwe
- 3 amathisipuni cumin
- 1 ithisipuni turmeric
- 1/2 isipuni coriander
Indlela Yokwenza
- Hlaza amazambane uze uhlanzeke bese ugawula izicucu ezincane ngokulinganayo, awukho ngaphezu kwe-intshi eyodwa kunoma iyiphi indlela.
- Hlanganisa i-lentile ku-colander futhi uhlele kahle noma yiluphi ulwazi lwangaphandle olungase lube lentile kumalenti.
- Chofoza i-kale ibe yi-1/4 intshi, ulahle iziqu bese ulahla noma ugcine isikhathi sokusetshenziswa, (njenge-smoothie noma umhluzi wemifino). Ungakwazi ukusika kalula i-kale ibe yimichilo ngokusebenzisa isichotho esivulekile kakhulu nesinyene .
- Ku-stockpot enkulu, hlanganisa amazambane, i-kale, ijusi kalamula, i-lentile, usawoti, i-garlic kanye nezinkomishi ezingu-14 amanzi futhi ulethe ngamathumba phezu kokushisa okuphezulu.
- Phakathi naleso sikhathi, ngenkathi ingxube ifika emathunjini, ukushisa umkhumbi omkhulu bese ugcoba nge-1 ithisipuni yamafutha omnqumo. Engeza u-anyanisi oqoshiwe, i-lemon, i-cilantro, i-cumin, i-turmeric ne-coriander bese ususa kuze kube yilapho u-anyanisi ehamba kancane.
- Engeza u-anyanisi okuphekiwe nezinongo ebhodini elikhulu lesitokisi.
- Uma amanzi ebuyela emathunjini, vula ukushisa kuze kube phansi futhi umile kuze kube yilapho lentile isethenda, cishe imizuzu engu-15 kuya kwangu-20.
- Usawoti kanye nopelepele ukunambitha, uma ufisa. Khonza ushisayo.
- Isobho lokugcina kusitsha esingenasiphakamiso esingaxhunywanga ngaphandle kweviki eli-1. Ukushisa ukushisa ngokucophelela phezu komlilo ophakathi kuze kufike isobho.
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 181 |
| Inani lamafutha | 1 g |
| I-Fat egcwele | 0 g |
| I-Fat Unsaturated | 0 g |
| I-cholesterol | 0 mg |
| I-sodium | 483 mg |
| Ama-carbohydrate | 35 g |
| I-Fiber Dietary | 5 g |
| Amaphrotheni | 10 g |