Ephefumulelwe ezinye zokupheka zendabuko zaseNdiya , le rayisi esheshayo futhi elula curried kanye namalenti kuyinto ukudla okugcwele yemifino kanye vegan ngaphandle ebhodini lakho crock noma cooker kancane. Yenziwe ngokungenalutho kunamayisila, i-lentils, nokunye okunomsoco, kuthatha imizuzu embalwa nje ukuphonsa konke ku-cooker kancane, futhi ngempela ayikwazi ukulula.
I-starch (ilayisi) yokuyigcwalisa, iphrotheni ene-fibre eningi, okusho ukuthi konke okudingeka ukwenze ukuphonsa kunoma yiziphi izinambuzane ozitholayo, noma ukukhipha imilayezo ethile efriziwe noma ukushaya isaladi esisheshayo ngokushesha isidlo esisehlangothini futhi uthola isidlo esiphelele esisodwa ku-crockpot yakho.
Lesi isidlo esiphakeme samaprotheni esingaphezu kuka-14 amagremu weprotheyini ngokukhonza, futhi, njengesitsha esingenayo iqanda-mahhala kanye nesidlo samahhashi, kungcono kakhulu kwe-cholesterol ngaphandle kwama fat. Ngamafutha angeziwe, amafutha kuphela avela kulokho okwenziwe ngama-lentile ngokwemvelo.
Le recipe yomibili yemifino kanye ne-vegan, kodwa uma udinga ukuba ube yi-gluten, kuzodingeka ulahle noma uhlole izithako emhluzweni wakho wemifino kanye ne-bouillon cubes, okungenzeka ukuthi iqukethe i-gluten efihliwe.
Okuzokwenza
- 1 inkomishi ilayisi
- 1 tbsp i-curry powder
- Izinkomishi ezingu-3 1/2
- umhluzi wemifino
- 1/2 indebe lentile
- 2 i-bouillon cubes yemifino
- 1/2 tsp powder powder
- 1/4 tsp pepper
- I-anyanisi e-1, eqoshiwe
Indlela Yokwenza
- Hlanganisa zonke izithako embizeni yokugcoba bese ubanika ukuqhuma okusheshayo. Vala bese upheka ngezansi amahora angu-4 kuya ku-5.
- Yidla, futhi ulungise isikhathi sokunambitha. Ngithanda ukungeza u-usawoti cishe cishe konke, kodwa ukuthanda kwakho kungase kube okuhlukile.
Yenza amasevisi angu-4.
Inothi le-recipe: Uma unemizuzu embalwa eyengeziwe ngenkathi ulungisa lesi sidlo, hamba phambili ushaye anyanisi emafutheni omnqumo imizuzu embalwa ukuze ulethe ukunambitheka kwawo kancane, ngaphambi kokungeza kwi-crockpot nezithako ezisele.
Ukwaziswa okunempilo, ngokukhonza (kusukela ku-Calorie Count):
Ama-calories: 309, ama-calories avela ku-Fat: 20
I-Total Fat: 2.2g, i-Fat egcwele: 0.6g
I-cholesterol: 0mg, i-sodium: 979mg, i-Total Carbohydrates: 6.4g, i-Fiber Diet: 9.0g
Amaprotheni: 14.6g
I-Vitamin A 1% ye-RDA, i-Vitamin C 6%, i- Calcium 5%, i-Iron 27%
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 302 |
| Inani lamafutha | 1 g |
| I-Fat egcwele | 0 g |
| I-Fat Unsaturated | 1 g |
| I-cholesterol | 0 mg |
| I-sodium | I-1,262 mg |
| Ama-carbohydrate | 59 g |
| I-Fiber Dietary | 5 g |
| Amaphrotheni | 13 g |