Lezi zitshalo zemifino (kanye ne- vegan !). Yenziwa nge-anyanisi, i-garlic, i-chili powder kanye ne-cumin ye-flavour, iningi lamabhontshisi, futhi ligcwala imifino enempilo: i-bell pepper, izaqathe, ummbila, utamatisi, ne-zucchini. Ukugijima phansi kwezinye zalezi zikhumba? Zizwa ukhululekile ukushiya eyodwa noma emibili yemifino bese wengeza ezinye izinhlobo ezimbalwa ukuze uziphakamise - uzobe usuphelile nge-fantastically enempilo futhi enomnandi isiliva yemifino yemifino.
Into enhle ngokusebenzisa umpheki wakho ophuthumayo ukwenza isilili (noma cishe noma yini) ukuthi kulula kanjani. Vele ugobe ama-veggies akho, uwasuse kuwo, futhi ulungile ukuhamba! Vele ufake zonke izithako embizeni yakho yokugcoba noma umpheki ophuza, bese ufika ekhaya ekudleni okunempilo nokuphelile kwemifino kanye nenani elihle lemisebenzi yakho emihlanu yemifino emihlanu (hhayi amafutha amaningi namakhalori, njengoba lokhu kukhishwa iphansi kakhulu kokubili)!
Kungani ungenzi i-batch double futhi udale ubuciko ngesilwane sakho esisele! Udinga umbono wesidlo sasemini? Ungase ufune ukufaka isiliva esisele esitsheni esisodwa ngezigxobo ezihlukene ukuze ukwazi ukungenisa ehhovisi ukuze uthole ukudla okunempilo okuphephile ekhaya (futhi kungabizi!) Kwasemini ezinsukwini zamasonto.
Le iresiphi yemifino yesithombo yemifino i- vegetarian, vegan, nayo yonke izithako ayi-free-gluten futhi (nakuba ungase ufune ukuphindaphinda kabili-hlola amalebuli ngezinongo zakho ukuze uqiniseke).
Njengokwenza isilwane semifino esenziwe ngokwenza? Hlola lokhu okulula okuzenzekelayo zemifino yokupheka ukutshala .
Okuzokwenza
- I-anyanisi e-1, eqoshiwe
- 2 clove garlic, nengulube
- 1 pepper elibomvu noma eliphuzi, eliqoshiwe
- 2 izaqathe, ezigayiwe noma ezincibilikile
- 1 1/2 ikomishi corn
- I-zucchini engu-1, eqoshiwe
- 2 amathini amabhontshisi ezinso
- Amakhoji amabili ama-15-ounce aqoshiwe utamatisi
- 1/2 indebe yamanzi
- 1 1/2 tbsp. i-chili powder
- 1 tsp. i-cumin
- I-1/2 tsp i-pepper flakes
- Dash cayenne pepper
- Dash i-tabasco sauce (ozikhethela)
- Usawoti kanye nopelepele ukunambitha (ngokuzikhethela)
Indlela Yokwenza
- Hlanganisa zonke izithako embizeni yokugcoba noma umpheki ophuzayo bese ubanika ukuqhuma okusheshayo.
- Vala bese upheka esimweni esiphansi se-crock pot for about 6 to 8 hours.
- Nambitha, bese ulungisa izikhathi zokunambitha ukunambitha. Ungase ufune ukungeza u-usawoti kanye nopelepele, ngokuya ngokuthandayo kanye nokufiphaza ukunambitheka. Ngincoma kakhulu njalo ngisebenzisa usawoti usawoti noma usawoti wesokhrikhi kanye nomswakama omnyama omnyama ukuze uthole ukunambitheka okungcono kakhulu.
- Leli phesi lesitshalo eliyisitshalo lesitshalo lisenza cishe ama-5-6 servings njengesidlo esikhulu.
- Ungakwazi ukukhonza njalo ushizi noma isithandwa sakho se -vegan sesitokisi esingathandeki . Izingibezi eziningi zifana nesilwane semifino esiphezulu esinomvubelo wesondlo.
Unezinsalela? Bheka futhi: Yini okufanele uyenze ngesilwane esisele
Ukwaziswa okunempilo, ngokukhonza, ngokusekelwe kuma-servings angu-5:
Amakholori: 264, ama-Calories avela ku-Fat: 21
Inani Lansuku zonke:
Ingqikithi yamafutha: 2.3g, 4%; I-Trans Fat : 0.0g
I-cholesterol: 0mg, 0%
I-sodium: 356mg, 15%
Inani lama-carbohydrate: 51.8g, 17%
I-Fiber Diet: 13.7g, 55%
Ama-Sugars: 12.0g
Amaprotheni: 14.2g
Amavithamini namaminerali:
I-Vitamin A 143%, i-Vitamin C 114%, i-Calcium 12%, i-Iron 26%
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 304 |
| Inani lamafutha | 2 g |
| I-Fat egcwele | 0 g |
| I-Fat Unsaturated | 0 g |
| I-cholesterol | 0 mg |
| I-sodium | 191 mg |
| Ama-carbohydrate | 61 g |
| I-Fiber Dietary | 15 g |
| Amaphrotheni | 15 g |