Le recipe yokudla yemifino yaseMorocco ivela kumpheki wezitshalo we-vegetarian and vegan Aurelie Pare, umbhali weThe Healthaliciously Good Cookbook .
U-Aurelie uthi, "Isobho se-vegan esiphundu, esinesisindo esihle kakhulu sokudla kwamasonto onke. Ukuvuthwa kweMoroccan ngokuvamile kuqukethe i-ginger, isinamoni, i-cumin, ne-cilantro. Kuyinto enhle kakhulu yokuphuza ukudla ngesikhathi sezinyanga zasebusika ezibandayo."
U-Aurelie unikeza amathiphu ambalwa okwenza lokhu kudla okunemifino nemifino enomsoco waseMoroccan:
- Ukucubungula kweMoroccan kungahlukahluka ekuphambeni, ngakho-ke ungase ufune ukushiya i-jalapeno ukuze ugweme ukwenza isobho sibe mnandi kakhulu.
- Amabhontshisi e-Pinto, ubhontshisi omhlophe, ubhontshisi bezinso, ubhontshisi omnyama namalenti aluhlaza angasetshenziswa esikhundleni sezinkukhu uma kufunwa.
- Zama ukuthola umhluzi ophansi wemifino ye-sodium noma wenze umhluzi wezitshalo ozozenzela ukugcina okuqukethwe kwe-sodium kulesi sobho esiphansi. Ungase futhi ufune ukukhetha uhlobo oluphansi lwe-sodium lwamatamatisi akheniwe noma ukusebenzisa isamba esifanayo samatamatisi amasha esikhundleni samatamatisi ekheniwe.
Okuzokwenza
- Isipuni se-1/2
- Amafutha e-Olive
- 1 anyanisi, oqoshiwe
- 1 red pepper bell, oqoshiwe
- I-pepper encane ye-jalapeno, eqoshiwe
- 1/2 indebe isilimo esidliwayo esinamagatsha anamanzi, oqoshiwe
- 1/2 indebe izaqathe, ziqoshiwe
- 2 izinkomishi amakhowe, lisikiwe
- 3 izinkomishi
- umhluzi wemifino
- I-ounce engama-28 ingaqothula utamatisi
- 2 izinkomishi eziphekwe
- ama-chickpeas
- 2 amathisipuni Ukuphumula Moroccan
- 3 wezipuni omisiwe
- 1 isipuni 1 apple ijusi ukugxila
- Usawoti kanye nopelepele ukunambitha
Indlela Yokwenza
- Ebhodweni lesobho, ukushisa amafutha phezu kokushisa okuphakathi. Faka i-anyanisi, i-pepper, isilimo esidliwayo esidliwayo esinamagatsha anamanzi, izaqathe, namakhowe cishe imizuzu engu-10 noma kuze kube ngethenda.
- Hlanganisa umhluzi wemifino, utamatisi nama-chickpeas bese uletha isobho ukuba ubilise ngokushisa okukhulu.
- Uma ushisa, nciphisa ukushisa kuya emkhatsini, ubheke kancane, bese uvumela ukumisa kuze kuphekwe (cishe imizuzu engu-15-20).
- Hlanganisa ngezikhathi zokuvuna, omisiwe nososo. Khonza!
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 311 |
| Inani lamafutha | 6 g |
| I-Fat egcwele | 1 g |
| I-Fat Unsaturated | 2 g |
| I-cholesterol | 0 mg |
| I-sodium | 796 mg |
| Ama-carbohydrate | 53 g |
| I-Fiber Dietary | 12 g |
| Amaphrotheni | 16 g |