Le recipe isobho se-lenti yayisiyisisekelo endlini yami iminyaka. Engabizi futhi kulula ukwenza, uzobuya kule recipe kaningi.
Okuzokwenza
- 3 T. amafutha omnqumo
- 2 izinkomishi oqoshiwe anyanisi
- 2 iziqu zesilimo esidliwayo esinamagatsha anamanzi, aqoshiwe
- 3 ezinkulu clove garlic, oqoshiwe
- 1 t.
- i-cumin
- 1 t. basil omisiwe
- 1/4 t. usawoti, kanye nokuningi ukunambitha
- 1 indebe ehlutshiwe izaqathe eziqoshiwe (I julienne mine bese nquma)
- I-14-ounce ingachoboza utamatisi
- 6 izinkomishi low-sodium imifino umhluzi
- 2 izinkomishi amanzi
- 2 izinkomishi ezomile lentils green
- I-ground pepper emnyama, ukunambitha
Indlela Yokwenza
- Embizeni enkulu, ukushisa ngamafutha omnqumo phezu kokushisa okuphakathi, okwandisa u-anyanisi, i-garlic kanye nesilimo esidliwayo esinamagatsha anamanzi uma ushisa. Ukugqugquzela kaningi, pheka kuze kube yilapho u-anyanisi ephunga futhi unethenda, cishe imizuzu engama-4-6.
- Engeza i-cumin, i-basil eyomile, nosawoti, bese upheka ngaphezulu kwamaminithi amabili, uvuselela njalo.
- Engeza izaqathe, utamatisi ochotshoziwe, umhluzi wemifino , amanzi, namalenti.
- Letha emathunjini, bese unciphisa ukushisa nokumisa imizuzu engama-45 kuya ku-1 ihora, noma kuze kube yilapho i-lentils ne-izaqathe zithobile.
- Engeza usawoti kanye nepelepele ukunambitha, bese ukhonza ushisayo.
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 259 |
| Inani lamafutha | 3 g |
| I-Fat egcwele | 1 g |
| I-Fat Unsaturated | 2 g |
| I-cholesterol | 0 mg |
| I-sodium | 645 mg |
| Ama-carbohydrate | 44 g |
| I-Fiber Dietary | 8 g |
| Amaphrotheni | 16 g |