I-Gumbo ibiza ikhaya laseLouisana, kodwa ungenza igumbo yemifino yemifino nemifino ekhaya lakho futhi ulethe ingxenye encane yaseningizimu ekhishini lakho kungakhathaliseki ukuthi uhlalaphi!
Le recipe ye-gumbo yemifino ine-celery yendabuko futhi iyimpoqo, anyanisi, ne-bell pepper kanye no-utamatisi ne-okra, okwenza lokhu kube yisitayela seCreole noma i-Louisiana yemifino yemifino, kunokuba i-Cajun, eshiya utamatisi. I-Gumbo ayiyona imifino eyenziwe ngendabuko, ngakho-ke akuyona into engalungile noma indlela efanele yokwenza. I-recipe ibiza ukuthi ifakwe i-powder powder for seasoning, futhi ayikho ngempela indawo engcono. Ungayishiya ngaphandle kwenkathazo enkulu futhi ufake nje i-thyme yakho nosawoti owengeziwe, mhlawumbe uthinta okuthile okunamandla nokungathathi hlangothi ukwengeza ukunambitheka (njenge-garlic powder noma imbewu yesilimo esidliwayo esinamagatsha anamanzi, noma i-dash ye-Mix Creole seasoning uma unayo ).
Uma udinga ukuba ube yi-gluten-free, qiniseka ukuthi usebenzise umhluzi wemifino ongekho gluten, noma ubeke amanzi endaweni esikhundleni.
Uma uthanda i-gumbo, pheqela phansi ukuze uthole ezinye zokupheka ze-gumbo zemifino embalwa kanye nokupheka okuphefumulelwe kwe-Cajun ne-Creole-ephefumulelwe ukuzama.
Okuzokwenza
- 1 isipuni samafutha omnqumo (noma amanye amafutha okupheka)
- I-anyanisi e-1, eqoshiwe
- 1 i-pepper e-bell eluhlaza, eqoshiwe
- 3 iziqu zesilimo esidliwayo esinamagatsha anamanzi, zicutshiwe
- 3 clove garlic, nengulube
- 3 izinkomishi umhluzi yemifino (noma amanzi ukugcina it gluten-free)
- 3 izinkomishi amanzi
- I-14-ounce ingadonsa utamatisi (ungagcini)
- 1 1/2 izindebe okra, lisikiwe
- 1 zucchini, lisikiwe
- 1 thyme isipuni
- 1 ithisipuni fil fil e powder
- 1/2 isipuni usawoti
- Dash umnyama omnyama, ukunambitha
- Dash i-tabasco sauce, ukunambitha
- 3 izinkomishi irayisi, pre-kuphekwe
Indlela Yokwenza
- Faka i-anyanisi, u-bell pepper, isilimo esidliwayo esinamagatsha anamanzi nogalikhi ngamafutha omnqumo phezu komlilo ophakathi kwesikhwama esikhulu noma isobho. Vumela le ngxube ukupheka imizuzu engaba ngu-5.
- Okulandelayo, wengeze ngokucophelela umhluzi wamanzi kanye nemifino bese uletha ingxube emisebeni ephansi, bese ufaka utamatisi, i-okra elicwengekile, i-zucchini enunciwe, i-thyme, i-filé powder, usawoti, i-pepper kanye ne-tabasco, evuselela ukuhlanganisa. Vala ubhodlo kancane, bese upheka imizuzu engu-30, uvuselela ngezikhathi ezithile. Ungadluli.
Khonza izingxenye eziphephile ze-gumbo yemifino yakho phezu kwelayisi elimhlophe noma elibomvu eliphekiwe ngaphambili, noma, sebenzisa i-gumbo yakho yemifino phezu kwe-quinoa ukuze uthole amaprotheni amancane.
Bona futhi:
- Gumbo yemifino nge imifino ye-collard
- I-recipe ye-Tofu gumbo
- Ukupheka okudliwayo kwe-Cajun ne-Creole
- Imibono yokuthola imifino enempilo eningi
- Ukupheka okungaphezulu kwe-vegan
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 461 |
| Inani lamafutha | 4 g |
| I-Fat egcwele | 1 g |
| I-Fat Unsaturated | 2 g |
| I-cholesterol | 0 mg |
| I-sodium | 394 mg |
| Ama-carbohydrate | 95 g |
| I-Fiber Dietary | 6 g |
| Amaphrotheni | 12 g |