Isobho sebhontshisi siyi-snap yokuphonsa kanye nezinhlobo eziningana zamabhontshisi okusemathinini, isobho lamanye, kanye nezikhathi eziyisisekelo. Kuyinto isobho esihle kakhulu ngosuku lweqhwa, futhi lihambisana nezimo ezihlukahlukene.
Awudingi ukunamathela iresiphi; sebenzisa izinhlobo ezahlukene zobhontshisi noma ushintshe imifino kanye nokuphumula. Ubhontshisi omnyama noma ubhontshisi be-pinto yizinqumo ezinhle zokupheka. I-Chickpeas yiyona ndlela enhle kakhulu yokuthungwa okungeziwe. Yengeza indebe noma ye-kale eqoshiwe e-fresh, esipinashi, e-escarole, noma e-Swiss chard for fresh color and nutrients. Noma engeza indebe ye-1/2 ku-1 indebe yamazambane aqoshiwe noma i-rutabaga kanye ne-izaqathe. Uma uthanda utamatisi ukunambitheka ezisukweni zakho, engeza incane encane ye utamatisi sauce noma u-14.5-ounce ngamatamatisi aqoshiwe.
Uma ukhetha isobho semifino, shintsha umhluzi wenkukhu nomhluzi wemifino bese ushiya isobho. Noma engeza isobho yemifino esobho.
Khonza lesi sobho esiphundu sebhontshisi nge- cornbread esishisayo ebhakabhaka ukuze uthole isidlo somndeni esihle.
Okuzokwenza
- 1 anyanisi ophakathi
- 2 izaqathe (ezincane)
- 1 i-red bell pepper (noma ephuzi, i-orange, noma eluhlaza)
- 2 wezipuni amafutha omnqumo (noma ingxenye ibhotela)
- 1/2 inkomishi yesilimo esidliwayo esinamagatsha anamanzi (aqoshiwe)
- 2 i-clove i-garlic (i-minced)
- 12 ounces isobho (isib, kielbasa, andouille, noma umsila wenkukhu)
- 1/2 indebe baby lima ubhontshisi (efriziwe)
- 1/2 isipuni usawoti
- 1/8 isipuni pepper omnyama
- 1/2 ithisipuni omisiwe basil leaf
- 4 izinkomishi
- inkukhu stock
- 1 (ama-15-ounce) angaba nobhontshisi obukhulu basenyakatho (ugonywe futhi ahlanjululwe)
- 1 (15-ounce) ingaba
- i-navy ubhontshisi (idonswe futhi ihlanjululwe)
- 1 (i-ounce eli-15) ingaba nobhontshisi obomvu obuncane (obuswe futhi buhlanjululwe)
- Isipuni 1 esisha parsley (oqoshiwe)
- Okuzikhethela:
- Croutons ezinonyaka
Indlela Yokwenza
- Faka ikhasi u-anyanisi uphinde usiqede.
- Peel bese udayise izaqathe.
- Hlanganisa i-pepper bell ngesigamu ngobude; susa imbewu kanye nezimbambo. Sika kudayisi ka-1/4-intshi.
- Ukushisa amafutha omnqumo endaweni ye-stockpot noma e-Dutch eshisheni. Engeza u-anyanisi uphinde uhambise imizuzu engaba ngu-3.
- Engeza izaqathe, bell pepper, isilimo esidliwayo esinamagatsha anamanzi, ugarlikhi wezinyosi, kanye nesoseji; pheka amaminithi amabili ngaphezulu. Uma isobho likhulu, gcoba amafutha amaningi.
- Engeza ubhontshisi belamula, usawoti, pepper, basil, kanye nomhluzi wenkukhu. Letha emathumba phezu kokushisa okuphezulu; ukunciphisa ukushisa kuya phansi, ukumboza, nokumisa imizuzu engu-30.
- Engeza ubhontshisi obuvuthiwe futhi obuhlanziwe; simmer kungafundwa imizuzu engaba ngu-10 ubude.
- Faka i-parsley eqoshiwe nekhasi ekukhonzeni izitsha. Uma ngabe ufisa, ama-servings aphezulu anezinkinobho ezinamakha.
- Khonza nge-cornbread noma isinkwa semvubelo yesinkwa noma i-crusty.
Amathiphu
Isobho singabuye siguzwe ebhodweni lokugcoba. Uma ufuna ukuphuma isikhashana ukuze ujabulele usuku, hamba phambili uhlanganise izithako ezikhethiwe, isoseji, nezithako ezisele ezisezingeni eliphansi. Beka phansi futhi uvumele ukuthi limile isikhathi esingamahora angu-4 kuya kwangu-6, noma kuze kube yimifino yithenda. Uzobuya ekhaya esobho esiduduzayo sesobho.
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 759 |
| Inani lamafutha | 14 g |
| I-Fat egcwele | 4 g |
| I-Fat Unsaturated | 6 g |
| I-cholesterol | 22 mg |
| I-sodium | 552 mg |
| Ama-carbohydrate | 117 g |
| I-Fiber Dietary | 33 g |
| Amaphrotheni | 45 g |