Uma ngabe ungaphansi kombono wokuthi ama-stews aseMorocco kumele afake inyama noma izinkukhu, cabanga futhi. Ithegi elimnandi yemifino nemifino exubekile ingalungiswa njengesitsha sakho esikhulu. Imifino ephekwe kumathegi waseMoroccan yendabuko inombono okhangayo , umbala, nokuvutha. Sika ama-veggies emagcekeni noma amapulangwe bese uwahlela ngesitayela se-Berber esivamile njengoba kuboniswe lapha, noma umane ubeke kancane bese ubeka ungqimba.
Uma upheka emakethe, kunconywa i-diffuser ngokubeka phakathi kwe-tagine ne-burner. Uma ungenayo i-tagine, i-skillet ingase isetshenziswe esikhundleni. Khonza ngokuqondile esitsheni lapho upheka khona, usebenzisa isinkwa esibuhlungu njengeMoroccan Semolina Bread ukuze uqoqe imifino kanye nososo.
Gwema ukuqhuma ukupheka; uzofuna ukuvumela ihora elilodwa kuya kwamahora amabili ukuze i-veggies iphuze ukupheka. Uma usebenzisa amafutha e-argan esikhundleni samafutha omnqumo, kufanele unakekelwe okwengeziwe ukuze ugcine izinga lokushisa eliphansi ukuze ungonakalisi ukunambitheka okunamandla kwamafutha.
Okuzokwenza
- 1/4 indebe yamafutha omnqumo noma
- amafutha we-argan
- U-anyanisi ongu-1, unamathele emasongweni
- 4
- izaqathe , zihlutshiwe futhi zihlukaniswe ngesigamu ubude (noma zicutshiwe)
- 2 utamatisi, encibilikisiwe
- 2 noma 3 i-zucchini encane. unqunywe ngesigamu ubude noma ucebile obukhulu
- 1 noma 2 amazambane amakhulu, ahlutshiwe futhi ahlukaniswe (noma uthathe izingcezu ezingu-1/4 "ezinzima)
- 1 ithisipuni usawoti, noma ukunambitha
- 1 i-ginger ginger
- 1/2 isipuni pepper
- 1/2 isipuni se-turmeric
- izinsipho ze-safron, i-crumbled (ngokuzikhethela)
- okuncane kweminqumo emibala ebomvu noma eluhlaza (okukhethwa kukho)
- 1 inkomishi amanzi
- Isipuni 1 oqoshiwe i-parsley noma i-cilantro, yokuhlobisa
Indlela Yokwenza
- Geza bese ulungisa imifino.
- Beka amazambane, izaqathe, ne-zucchini esitsheni; engeza izinongo bese uphonsa ukugqoka imifino ngokulinganayo.
- Thela uhhafu wamafutha abe ngaphansi kwe-tagine noma kwi-skillet. Engeza tincetu anyanisi futhi phezulu nge tincetu utamatisi.
- Hlela imifino ngendlela ephathekayo phezu kwetamatisi. Uma bekiwe, beka imifino phezu kwamatamatisi: kuqala izaqathe, amazambane, bese kuthiwa i-zucchini.
- Engeza iminqumo. Shayela amafutha asele phezu kwemifino ehleliwe.
- Hlanganisa izinongo eziphuma esitsheni esabamba amazambane ngokukhipha indebe yamanzi esisitsheni. Engeza lawa manzi ku-tagine noma skillet nokumboza.
- Beka phezu kwe-medium-low ukuya emlilweni ophakathi (sebenzisa i-diffuser emkhatsini we-tagine ne-burner) bese uletha esimeni. Kuvamile ukuthi lokhu kuthathe imizuzu engu-15 noma engu-20 uma upheka ngobumba, ngakho-ke qhubeka ubekezela.
- Uma usuzwa umsindo we-tagine, hlela ukushisa ekushiseni okuphansi kakhulu okudingekayo ukugcina isimemezelo. Vumela i-tagine ukupheka ingaphazamiseki cishe amahora angama-1 kuya kwesigamu. Hlola ukubona ukuthi imifino isethenda, futhi unciphisa noma yikuphi uketshezi oludlulele uma kufunwa.
- Gcoba u-tagine nge-parsley eqoshiwe noma i-cilantro bese ukhonza ngokufudumele.
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 289 |
| Inani lamafutha | 15 g |
| I-Fat egcwele | 2 g |
| I-Fat Unsaturated | 10 g |
| I-cholesterol | 0 mg |
| I-sodium | 717 mg |
| Ama-carbohydrate | 38 g |
| I-Fiber Dietary | 8 g |
| Amaphrotheni | 5 g |