Ukudla okududuza akudingeki kube ngamafutha aphakeme noma ikhalori ephezulu. Isobho yisibonelo esihle. Ungenza izobho ezinomsoco, okunomsoco, nezanelisayo ezifana nale isobho se-Lentil ne-Black Bean, esiphelele esigcwele ubuhle obuphansi, obuphezulu obuphezulu. Uma ukhetha ukusebenzisa umhluzi wemifino , lokhu kwenza isidlo sasemini esikhulu semifino.
Okuzokwenza
- 2 ithisipuni yamafutha kanola
- 1 1/2 izindebe oqoshiwe oqoshiwe
- 1 esikhulu se-stery stalk, eqoshiwe
- 2 clove garlic, nengulube
- 1 isipuni umhlabathi cumin
- Isipuni esingu-1 i-chili powder
- 1 inkomishi yamalenti aluhlaza, ahlanza futhi athathwa
- Amanqamu amabili (ama-15-ounce) amancinci amancishisiwe-asonti amnyama, agonywa futhi ahlanza
- 1 (14.5-i-ounce) angadonsa utamatisi
- 4 izinkomishi ezingenamuthi, imifino ephansi-sodium noma umhluzi wenkukhu
Indlela Yokwenza
- Embizeni enkulu, amafutha okushisa ekushiseni okuphakathi. Sungula u-anyanisi, isilimo esidliwayo esinamagatsha anamanzi, negaliki kuze kube lula, cishe imizuzu engu-4-5. Fafaza i-cumin ne-chili powder, upheke umzuzu owodwa kuze kube yiphunga elimnandi.
- Engeza lentile, ubhontshisi omnyama, utamatisi nomhluzi. Letha emathumba, bese umboza bese ubhala imizuzu engu-25, noma kuze kube yilapho lentile ithenda.
Ukukhonza: Ama- calories 127, ama-Calories avela ku-Fat 14, inani lama-1.6g (ahlala 0.1g), i-Cholesterol 0mg, i-Sodium 503mg, i-Carbohydrate 22.2g, i-Fiber 7.1g, i-Protein 6g
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 520 |
| Inani lamafutha | 4 g |
| I-Fat egcwele | 1 g |
| I-Fat Unsaturated | 1 g |
| I-cholesterol | 0 mg |
| I-sodium | 421 mg |
| Ama-carbohydrate | 93 g |
| I-Fiber Dietary | 25 g |
| Amaphrotheni | 33 g |