I-lentile ebomvu iphelele izitsha zokugcina izitshalo zamasonto. Zihlanganiswe futhi zihlukaniswe, okusho ukuthi zipheka ngokushesha . Kulesi sobho, ziphekwe ngemifino futhi ziphethwe i-cumin futhi zibhema i-paprika ukugqamisa ukunambitheka kwabo emhlabeni.
Sebenzisa amafutha omnqumo wakho oyintandokazi ukuze uhlose lo mhluzi njengento ehluke kakhulu ekugqibeni okwenziwe ngophuzo kanye nokuthungwa okuhle.
Qaphela: i-paprika yokubhema iyisisekelo esikhulu saseSpain. Bheka i- pimentòn ahumado ezindaweni zokudla ezikhethekile, izitolo ze-spice, izitolo zokudla zaseSpain , noma ukuthenga ku-intanethi lapha.
Okuzokwenza
- 2 izinkomishi ezibomvu lentile
- 1 anyanisi
- 1 i-celery stalk
- 1 isanqante
- 2 clove garlic
- 2 wezipuni amafutha omnqumo (extra virgin)
- 1 ithisipuni usawoti (usawoti usawoti, kanye nokuningi ukunambitha)
- 1 ithisipuni cumin (umhlabathi)
- 1 ithisipuni i-paprika (ukubhema)
- 6 kuya ku-8 izinkomishi
- umhluzi wenkukhu (
- umhluzi wemifino , noma amanzi)
- Amafutha omnqumo angasese (okukhonza)
Indlela Yokwenza
- Khetha ama-lentile-ukudonsa uphinde ulahle noma yini engeyona i-lentil (izingcezu zegrit noma ngisho namadwala amancane ngezinye izikhathi zingenza zibe izikhwama zamalenti). Bafake ngesihlungo bese uwahlanza ngamanzi aphephile kuze kube yilapho amanzi egijima. Beka eceleni.
- Faka ikhasi bese uqomisa u-anyanisi. Hlunga futhi uqede kahle isilimo esidliwayo esinamagatsha anamanzi. Hlunga, peel, futhi fake usike isanqante. (Qaphela: Kubaluleke kakhulu ukusika le nhlanganisela ye-anyanisi-isilimo-isanqante ngokulinganayo ngakho bonke bapheka ngesilinganiso esifanayo kunokuba bephephe ngakho bonke bapheka ngokushesha ngoba isobho lihlanjululwa.) Faka ikhasi bese uncibilikisa igalikhi.
- Embizeni enkulu phezu kokushisa okuphakathi, ukushisa amafutha omnqumo. Lapho amafutha ashisa, engeza u-anyanisi, isilimo esidliwayo esinamagatsha anamanzi, isanqante, nosawoti. Ukupheka, uvuselela njalo, kuze kube yimifino ithambile, cishe imizuzu emihlanu. Engeza i-garlic bese upheka kuze kube yiphunga elimnandi, cishe ngomzuzu owodwa. Engeza i-cumin ne-paprika, upheke, uvuselele njalo kuze kube mnandi, ngomzuzu owodwa.
- Engeza i-lentils ehlanjwe kanye nezinkomishi ezingu-6 zomhluzi noma amanzi. Letha emathunjini, bese unciphisa ukushisa ukuze ugcine ukuma okumile. Pheka kuze kube yilapho lentile ithambile futhi ihlukana, cishe imizuzu engama-20. Sebenzisa i-spoon enkulu ukuze uphumule futhi ulahle noma yikuphi i-foam ebumba ngaphezulu kwesobho. Engeza izindebe ezingu-2 ezengeziwe umhluzi noma amanzi uma isobho libonakala likhulu kakhulu.
- Sebenzisa i-blender esetshenziswa ngesandla ukuhlanza isobho. Noma, uqhuma isobho ngama-blender noma iprosesa yokudla (ukumboza phezulu ngehawula ekhishini ukuze ugweme ukushisa okukhona). Kodwa-ke uma uhlanzekile, qiniseka ukwenza kanjalo ngokugcwele, ngakho isobho libushelelezi ngempela. Engeza amanzi abe mncane, uma kudingeka. Isizini ukunambitha ngosawoti. Khonza ushisayo nge-swirl yamafutha omnqumo engeziwe, uma uthanda.
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 345 |
| Inani lamafutha | 6 g |
| I-Fat egcwele | 1 g |
| I-Fat Unsaturated | 4 g |
| I-cholesterol | 0 mg |
| I-sodium | I-1,264 mg |
| Ama-carbohydrate | 54 g |
| I-Fiber Dietary | 9 g |
| Amaphrotheni | 21 g |