Phakamisa lesi sitsha esinomsoco wezinhlamvu eziphekwe ngezinkinobho zenkukhu eqoshiwe noma nge- soy sauce iqanda elibilisiwe elinomsoco ukuze uthole amaprotheni engeziwe, bese ulisebenzela nge- sofrito enezipuni noma ezithengiwe.
Izinhlamvu ziphekwe emzimbeni womusi ophuza ovuthiwe utamatisi nezinongo. I-green green entsha ifakwe ekupheleni, kanye ne-squirt ye-lime ukuze kukhanye. Engeza unamathisele owengeziwe obomvu we-chile uma uthanda izinto ezibabayo.
Okuzokwenza
- 2 wezipuni amafutha omnqumo
- 1 anyanisi ophakathi (oqoshiwe)
- 2 i-clove i-garlic (i-minced)
- 1 utamatisi (oqoshiwe)
- 6-8 Utamatisi omiswe ilangeni (oqoshiwe)
- 1/4 indebe miso
- Izipuni ezimbili ze-red chile pepper unamathisele (njenge
- i-aji panca unamathela , noma ukunambitha)
- 1 isipuni utamatisi unamathisele
- 2 amathisipuni Worcestershire sauce
- 1 wezipuni soy sauce
- 1/2 isipuni cumin
- 1 ithisipuni ikhanda i-paprika
- 1 inkomishi lentile eluhlaza
- 4 izinkomishi stock yemifino
- 1/2 indebe i-quinoa ebomvu
- 8 amaqabunga amakhulu ase-kale (ahlolwe futhi ahlukaniswe)
- Ijusi ye 1/2 lime
- Usawoti kanye nopelepele ukunambitha
- Okuzikhethela, ngokukhonza:
- sofrito ,
- amaqanda abilisiwe abomvu, inkukhu eyomisiwe elicwengile
Indlela Yokwenza
- Faka amafutha omnqumo epanini elikhulu nge-anyanisi kanye negalikhi. Pheka phezu kokushisa okuphakathi, ukuvuthwa kaningi kuze kube yilapho u-anyanisi usubile futhi unomsoco.
- Engeza utamatisi oqoshiwe kanye utamatisi omiswe ilanga bese upheka kuze kube yilapho iningi lamanzi lisuka kumatamatisi seliphelile.
- Engeza i-miso, i-pepper pepper unamathele, unamathisela utamatisi, i-sauce ye-worcestershire, i-sauce ye-soy, i-cumin, noma i-paprika ebhema. Pheka, uvuselele, imizuzu engu-1-2. Faka ama-lentile aluhlaza.
- Engeza umhluzi wemifino epanini bese uletha esimeni. Yehlisa ukushisa bese umboza ibhodlela. Vumela amalenti amise imizuzu engaba ngu-30, evuselela ngezikhathi ezithile. Engeza i-quinoa bese uqhubeka ukupheka, ukumbozwa, imizuzu engu-20 ubude. Engeza umhluzi owengeziwe wemifino uma kudingeka.
- Engeza i-kale bese upheka ngomzuzu owodwa. Khipha ekushiseni bese ugobhoza ku-juice juice. Isizini nosawoti kanye nopelepele ukunambitha.
- Ingxenye ibe ngamabhodlela futhi phezulu ngenkukhu eqoshiwe elicutshiwe noma iqanda elithambile elibilisiwe, kanye nezipuni ezimbalwa ze-sofrito.
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 484 |
| Inani lamafutha | 11 g |
| I-Fat egcwele | 2 g |
| I-Fat Unsaturated | 6 g |
| I-cholesterol | 0 mg |
| I-sodium | I-1,501 mg |
| Ama-carbohydrate | 78 g |
| I-Fiber Dietary | 14 g |
| Amaphrotheni | 27 g |